2 Sets

30s Bike
30s Inchworm Push Ups
30s Wall Sit
30s Shoulder Taps

6min AMRAP

20 WALL BALLS
20 BOX JUMPS
20 SLAM BALLS
MAX BIKE

REST 3

6MINS AMRAP

20 TOES TO BAR
20 DB DEADLIFTS
20 V UPS
MAX BIKE

REST 3 X 2 ROUNDS

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

4 ROUNDS

10 Sandbag Cleans (150/100 lb)
10 DB Front Squats (50/35 lb)
25 Ball Slams
20 GHD Sit-Ups
5 Wall Walks

2Mins. Rest Between Each Rounds

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
Run prep
10/10 leg swings, forward backward
10/10 leg swings, lateral
30 step high knees
30 step heel kicks
30 calf raise
30 tib raise
- - -
Prep movements

Aerobic development
6 rounds
6min on // 2min off
800m run
max cal machine

Row / bike / ski
Change machine each round
2x each machine
Score = total cals

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
2 rounds
12/12 single leg bridge
6/6 single leg RDL
12 KB deadbug

Full strength
3 rounds
8/8 split stance DB RDL, 1xDB
30/30sec bench adductor planl
12 DB dead bug, 2xDB
15mins to finish

Mixed modal
5 rounds for time
12 box step over, 2x50/35
10 burpee
8 DB front squats, 2x50/35
6 strict pull up / 12 ring rows
20min cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
20 alt reverse lunge w/ rotation
200m run
10 alt worlds greatest stretch
12/8 cal bike
6 walk outs + push up

Hybrid conditioning
In pairs
Every 8min x5
800m run, both run
40 cal bike, shared
20 syncro burpees
max wall balls

Option B: 600m / 30 / 15

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
2 rounds
10 bear crawl shoulder taps
10 push up + opp toe touch
10 scap pull up

Upper strength
5 rounds
10 DB deficit push up, 3sec down
5 strict chin up, 3sec down
15mins to finish

Mixed modal
3 rounds for time
60/40 cal row
40 alt hang DB clean and jerk, 1x50/35
200m farmers carry, 2x24/16
30min cap
24min target

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
Run prep
10/10 leg swings, forward backward
10/10 leg swings, lateral
30 step high knees
30 step heel kicks
30 calf raise
30 tib raise
- - -
Prep movements

Hybrid conditioning
For Time
800m run
60 cal bike
800m run
60 wall balls
800m run
60m sled push
800m run
60 box step over, 1xDB
800m run
60 cal ski
800m run
60 burpee
45min cap

Option B: 600m runs / 40 reps
target <3min stations

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
2 rounds
12/12 kneeling side bridge
12 KB dead bug
6 goblet squat, 3sec down

Lower strength
4 rounds
10 KB front squat, 2xKB
50/50m single arm farmers carry
15mins to finish

Mixed Modal
4 rounds
4min on // 1min off x4
400m run
15 burpee bar touch
10 T2B
max alt DB snatch

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Functional Body Building

A1 Seated DB press 3x 8
A2 Tall kneeling band lat pull down 3x 8/8

B1 Single arm DB bench press 3x 8/8
B2 Half kneeling band low row 3 x8/8

C1 alt DB curl 3x24 (12 each)
C2 Single arm tricep push down, palms up 3x12/12

D1 Plank 3x 45-60sec
D2 alterntaing v-up 3x 20

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Olympic lifting

1 clean pull, 1 hang power, 1 front squat, 1 jerk 4x 1
40-50%

1 squat clean, 1 front squat, 1 split jerk 5x 1
50-80%

Every 90sec x6
1 squat clean, 1 hang squat clean, 1 hang cluster
50-60%

3 paused split jerk 3
Pause in dip, pause in catch
50% of C&J

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

BB club

Snatch
Every 60sec x5
1 hang power snatch
1 hang squat snatch
- rest 60sec -
Every 60sec x5
1 hang squat snatch
50-90%

For time
In pairs
10 YGIG rounds, 5 each
5 squat clean, 155/105
10 pull up
straight into
8 YGIG rounds, 4 each
4 squat clean, 185/125
8 C2B
straight into
6 YGIG rouds, 3 each
3 squat clean, 225/155
6 bar MU
30min cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
10min lower body/hip mobility
Hip flexors / glutes / adductors / hammies
- - -
2 rounds
10/10 single leg glute bridge
6/6 DNS star
6/6 single leg RDL

RDL
Every 3min x3
5 BB RDL, 50-60%
10 band pull over dead bug

Lower accessory
Every 3min x3
10 BB hip thrust
50/50m single arm farmer carry

Mixed Modal
12minAMRAP
15 KB swing
12 alt goblet reverse lunge
9 hand release push up

7/10 effort
Easy flow work, steady pace for 12mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
10min overhead/thoracic mobility
Lats / pecs / shoulders / thoracic
- - -
2 rounds
10 scap pull up
10 tall plank shoulder taps
10/10 straigth arm band pull down

Gymnastic strength
10-9-8-7-6-5-4-3-2-1
Hardest pulling movement
10 hollow rocks between rounds

Aerobic development
In threes
21minAMRAP
Max cal ski
P1 = ski
P2 = 200m run
P3 = rest

Rotate on runner

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
Quadruped thoracic rotations
Half kneeling wall book openers
- - -
2 rounds
12 bear crawl shoulder taps
6/6 half kneeling KB windmill
6 push up + push back

Bench press
Every 3min x3
5 bench press, 50-60%
20 palms up pull apart

Upper accessory
Every 3min x3
16 alt gorilla row
20/20m OH KB walk

Mixed Modal
Every 2min x6
15/12 cal bike + 5 wall walks
- - -
15 burpee + 15 T2B

8/10 pace
Aiming for 90sec rounds

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
10min overhead/thoracic mobility
Lats / pecs / shoulders / thoracic
- - -
BB warm up
5 clean deadlift
4 hang clean pulls
3 hang muscle clean
2 front squat
1 strict press

Every 90sec x5
1 power clean
1 hang power clean
1 high hang power clean
50-60%

Every 90sec x5
1 push press
1 push jerk
1 split jerk
50-60%

3 rounds
400m run
9 power snatch, 115/95
6 overhead squat, 115/95
15min cap

7/10 effort
Recovery runs & smooth BB reps

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
10min lower body/hip mobility
Hip flexors / glutes / adductors / hammies
- - -
2 rounds
10/10 kneeling side bridge
10 alt goblet cossack squat
10/10 single leg band reverse squat

Back squat
Every 3min x4
5 back squats, 50-60%
10 KB dead bugs

Mixed Modal
12minAMRAP
15 wall ball
12 burpee
9 T2B

Move at 7/10 pace
Your score matters less than the quality of you movement

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

INDIVIDUAL WOD

26.4 CROSSFIT OPEN

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

MetCon

PARTNER WOD

YGIG , Share however (Unless Stated)

3 Rounds

400m run (Together)
40 Wall balls 20/14#
40 Push ups

Straight into

3 Rounds
50/40 cal bike
50 KB Swings 24/16kg
50 Sit Ups

Cap 32 min

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

Front Squat Strength

Every 90sec x 6

4 Front Squats @80%

Partner WOD - YGIG, Share However

12min AMRAP

20/16 Cal Bike
16 Dual DB Lunges 50/35#
5 Synchro Burpee Pull Ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Vogue Fit

HSPU Strength

4 Rounds For Quality

8 Pike HSPU
15m Dual KB OH Carry
4 Walkout Push Ups

INDIVIDUAL WOD

5 Rounds for Time:

200m Run
3 Wall Walks
8 Dual DB Clusters 50/35#

Cap 13min

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

Partner WOD - YGIG, Share However

25min AMRAP

60/48 Cal Row
10 Power Cleans 165/115#
30 Toes to Bar
10 Dual DB Devils Press 50/35#

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

FRIrox DBLS - Push pull mania

In a 17 minute window - complete*:
1km row
400m run
1km row
400m
100 KB DL High pull
*In remaining time Max YGIG Dbl KB hold

Rest 3 minutes

In a 17 minute window -complete*:
1km ski
400m run
1km Ski
400m run
100 Dbl DB push press
*In remaining time Max YGIG dead hang

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

COMPETE
Teams of 2
Buy in 150cal AB

4 rounds
30 power cleans
25 burpee over bar
20 sync sit-ups

Cash out
100 empty bar strict press

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

HYROX
HYBRID LEG DAY - WEDNESDAY

In a 10 minute window:

Hard effort C2 bike - every 1km - 2 lengths sled push

Rest 2

In a 10 minute window:

400m run/ 5 laps hard effort rest 1:1

Rest 2

In a 10 minute window:

EMOM ‘X’ WBs - Consistency!

Finisher:
Plank challenge

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

COMPETE
Teams 2
3km C2 Bike
100m sled push
1.5KM row
80m sled drag
1.5KM ski
6 laps farmer carry
130cal AB
1 lap burpee broad jumps

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

16 Min EMOM

a. 10 Dual DB Front Squats
b. 12 DB Push Ups
c. 14 DB Reverse Lunge
c. 16 Gorilla Row (KBs)

-2 Min Rest-

a. 10 Dual DB RDL
b. 12 DB Strict Press
c. 15 DB Skull Crushers
d. 15 DB Curls

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

solo session

15 Min AMRAP

400m Run
20 Burpee over Line
400m Row
100m Farmers Carry

-3 Mins Rest-

15 Min AMRAP

400m Ski
40m BBJ
400m Run
20 DB Walking Lunge

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

teams of 2

Every 6 Mins x 6 rounds

a)
60 Cal AB
40 Box Jump Overs
40 Sit Ups

b)
60 Slamballs
40 Cal AB
20 Syncro Air Squats

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Part A)
Every 2:00 x 5

4 Strict Pull Ups (weighted)
8 Dual DB Floor Press

Part B)

10 Min T/C

100 DU/ Skips
40 Box Jumps (24/20"")
30 TTB / V-Ups
20/15 Cal Row
10 Wallwalks

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

10 Mins on 2 mins off x 3 Rnds

teams of 2

400m Run together
40 Dual DB Deadlifts (2x50/35lbs)
40 Wallball Passes (20/14)
40 Cal Ski
Max Burpee to plate (YGIG)

*score = Burpees

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

With a partner

3 rounds:
800m Run (together)
40/30 cal Row / Ski (both machines working same time)
2 lap Dual KB farmer carry

*switch machines / KBs whenever

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

EMOM for 20 minutes:

1. 12/9 cal AB
2. 9 Dual DB hang clean and jerk
3. 12 Toes to bar / V-up
4. 9 Burpee over DBs
5. Rest

- at 20 minutes -

2 rounds for time:
12/9 cal AB
9 Dual DB hang clean and jerk
12 Toes to bar
9 Burpee over DBs

*choose a challenging number for the EMOM that can be completed in around 40-45 seconds

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

EMOM for 20 minutes:

1. 10 L-seated dual KB Z press
2. 20 second Chin over bar hold
3. 15 KB goblet squat
4. 40 second Wall sit hold
5. Rest

- at 20 minutes -

AMRAP for 8 minutes:
15 Slam Ball sit up
30 second KB suitcase hold (each side)
60 second Front plank hold

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

2 sets:

AMRAP for 6 minutes:
1000/800m Row
Max Wall Ball

- rest 2 minutes -

AMRAP for 6 minutes:
1000/800m Ski
Max Burpee to Ski

- rest 2 minutes -

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

2 rounds:

400m Run
20 Slam Ball box step overs (20"" box)
15 Slam Ball to shoulder (45/30lb)

- into -

2 rounds:
400m Run
20 Box jump over (24/20)
15 Slam Ball goblet squats

*time cap: 30 minutes

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"1.
4 sets:
10 Dual DB bench press
8 Strict Pull up
1 lap Sandbag carry
- rest 1-2 minutes between sets -

2.
4 sets:
12 Deficit push up (hands on 45lb plates)
10 single arm DB row (each side)
1 lap KB farmer carry
- rest 1-2 minute between sets

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

"With a partner

AMRAP for 10 minutes:
6 Power Snatch (135/95)
9 Burpee over Bar

*alternate YGIG per round

- rest 3 minutes -

AMRAP for 10 minutes:
12 Toes to bar / Knee raise
12 Front Squat (135/95)

*alternate YGIG per round
"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

"Weightlifting (week 4/4)

Every 90 seconds for 8 sets:
sets 1-3: 40 Double under + 3 Power Clean
sets 4-6: 40 Double under + 2 Power Clean
sets 7-8: 40 Double undeer + 1 Power Clean

*start at RPE 6 then add weight each set

*aim to increase loads from week 2"
"Strength (week 4/4)

Every 2 minutes for 5 sets:
Deadlift

set 1: 5 at RPE 7
set 2: 4 at RPE 7.5
set 3: 3 at RPE 8
set 4: 2 at RPE 8.5
set 5: 2 at RPE 9

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

"Mixed Modal

6 sets:
3 minutes on / 2 minutes off
1. Max cal AB
2. Max cal Row
3. Max cal Ski

*alternate for 2 sets of each

**aim for a consistent cals each set
"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

"Weightlifting (week 4/4)

Every 2 minutes for 8 sets:
sets 1-3: 1 lap Run + 3 Squat Snatch
sets 4-6: 1 lap Run + 2 Squat Snatch
sets 7-8 1 lap Run + 1 Squat Snatch

*start at RPE 6 then add weight each set

*aim to increase loads from week 2"
"Strength (week 4/4)

Every 2 minutes for 5 sets:
Front Squat

set 1: 5 at RPE 7
set 2: 4 at RPE 7.5
set 3: 3 at RPE 8
set 4: 2 at RPE 8.5
set 5: 2 at RPE 9
"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

"Gymnastics

4 sets:
400m Run / 600m Row (alternate each set)
75 Double under
5 Wall Walk / 15 HSPU (alternate each set)

- rest 2 minutes between sets -

*workout flow:
- set 1: Run, DU, Wall walk
- set 2: Row, DU, HSPU

*scaling:
- strict or kipping HSPU
- 1-2 ABmat
- L seated DB Z-press"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

PVC Full body
2/3 sets

10 Goodmornings
10 Back Squats
10 passthroughs
10 press
10 Deadlift to bent over rows

Amrap 25

10 sandbag to box 40inch
10/6 Cal assault bike
30m DB farmer carry
10/6 Cal bike
15 box jumps
10/6 Cal assault bike
20 DB STOH

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Warm up

100m ski game

4 attempts to get ski to 100m every m over or under perform plate oh (light box step up each leg

40s work 20s rest x 30mins

1 - Cal Ski
2 - Jump rope
3 - Plate GTOH
4 - Ab mat sit ups
5 - Plate box step ups

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Warm Up

2 rounds

P1 bike
P2
30s jumping jacks
30s high knees
swap each ,min

then 2 sets each
5 inch worms
10 air suqats
5/5 light KB press

Partner Workout

For Time :-

75 x Burpees
50 x KB Thruster
100 x jumping pull up
50 x KB Thruster
75 x Burpees

*one partner works through the
chipper

**whilst other partner = bike 12/9 Cals

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Warm-Up (6–7 min):
200m Row or 30s Cal Bike → 30s Rest
6 KB Deadlifts (light)
6 Push-Ups
6 Box Step-Ups

For Total Time

21 - 15 - 9 :-
Alt. DB Snatch
V-Up / Tuck Crunch

- rest 5 minutes -

30 - 20 - 10 :-
Jumping Lunge
Calorie Row

- rest 5 minutes -

42 - 30 - 18 :-
Push Up
MB Twist

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

3 Sets

150m Rows
10 PVC Deadlift
8 PVC high pulls
6 PVC muscle cleans

Squat Mob

10/10 perfect stretch
10 squat to stand
20s active squat hold x 2

4 Rounds
4 Minutes ON / 4 Minutes OFF

Complete:
400/350m Row
12 Hang Power Cleans (95/65 lb)
Max Wall Balls (20/14 lb) in remaining time

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Back Squats

5 x 3 @ 75%

Go every 2:00mins

For time:

150 wall balls 20/14

Everytime you drop the ball, perform 1 shuttle run for every full minute elapsed.

Example:
2;15 = 2 shuttle runs
5:46 5 shuttle runs

shuttles are 8m and you carry the ball with you

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

2 rounds
30 sec Deadlift to High Pull with PVC or light DB
30 sec Alt Single-Leg Romanian Deadlift (6–8 per leg)
30 sec Bodyweight Good Morning
30 sec Hip-Back Extension on floor / mat

Every 6 min × 5 rounds
400m Row
20/15 Cal Assault Bike
400m Ski Erg

SCALED

300m Row
15/12 Cal Bike
300m Ski Erg

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

2 Rounds
45 sec Jump Rope (singles)
10 Air Squats
8 Inchworms + Push-Up
12 Glute Bridges
10 Scap Push-Ups

Empty bar

2 Rounds building slightly
5 Muscle Snatches
5 Hang Power Snatches
5 Power Snatches

3 rounds for time of:
100 double-unders
25 burpees to a target
15 Thrusters 95/65lbs

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Lunges

4 Sets:

8 Alternating forward into rev. lunge (front rack)
15/15 Banded abduction

Rest 2:00 between sets.

**Less reps on the lunges than last week so should be an increase in load.

**Look at notes for link to banded abduction movement if unsure, "

For Time:

20-15-10-5

Deadlifts
T2B

L1 - <85lb
L2 - 100-110lb
L3 - 115-125lb
SPICY - 135lb

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Team Thursdays

In Pairs for time:

Buy in: 60 Cal Assault bike

80 Double DB front squat
40 Burpee over DB
80 Synchro sit ups
40 Burpee over DB
80 Double DB hang clean
40 Burpee over DB

Buy out: 60 Cal Assault Bike

Core Finisher

3 Sets:

20 Single leg v-ups
15 Hollow rocks
10 Tuck ups

Rest 1:00 between rounds

L1 = 2x15lb
L2 = 2x22.5lb
L3 = 2x25-30lb
SPICY = 2x35lb

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Split jerk

EMOM x 5

5 Split jerk OH lunge

(Empty barbell or light load - just on normal split jerk leg)

Then

Every 1:30-2:00 x 5

2 Split jerks (no pause - RPE 9 (increase from 2 wks ago)

EMOM12 (4 Rounds)

1. 8 STOH
2. 8-12 Box jumps
3. 8 Kipping pull ups

L1 - 45lb
L2 - 55-60lb
L3 - 65-70lb
SPICY - 75lb

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"

Cardio day

In Pairs:

20 Min AMRAP

1000m Row
50 Burpee box step over
25 Lengths farmers carry

Rest 3:00

20 Min AMRAP

2000m C2 bike or 1.5mile assault bike
50 Wall balls
50 Lengths shuttle runs

"

"NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

BOOTCAMP

Fun Friday
Team of 2

Buy in 50 Down up Angle press
Into

Max cal Row:

P1: Row
P2:
10 KB swings
8 Goblet lunges
6 Goblet thrusters
4 Wall walks

Then switch 🙂

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

BOOTCAMP

E2MOM X 36

Partner A = Machine, while partner B + movement.

Stations:

- Ski

Partner B: Farmers Carry

- Row

Partner B: Front Rack carry

- Bike

Partner B: Overhead Carry

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

BOOTCAMP

Individual Workout

5 Minutes Cal bike
Into

10 Rounds:

10 DB deadlifts
10 DB Hang cleans
10 DB push press
10 TTB / knee raises
10 Cal Bike

Max cal bike in remaining time

X 2 DB

RX - 30
SC - 20/25

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

BOOTCAMP

Lift & Flex

10 Min Amrap:

10 Elevated Ring Rows
10 Seated Arnold press
10 hand release Push ups
10 Cal ski

Rest 1 min

10 Min Amrap:

60 Flutter Kicks
50 Heel touches
40 Crunches/mini sit-up
30 Side Raises
20 Hollow Rocks
10 Plank march

Rest 1

10 Min Amrap:
12 Reps of each

2x Plate side raises
2x Plate front raises
2x Plate Lu raises
2x Plate Press out

Repeat x 2

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

TEAM OF 2

AMRAP x 30 (YGIG shared)

20 Gorilla get overs (24)
20 Angel press (35)
20 Shuttle runs
20 DB alt Snatches (35)
20 Cal Ski
20 DB Thrusters (35)

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

GYMNASTICS

10-15 Mins Skill practice of TTB
Jump-in Practice
Kip Swings
Lat Activation
Half TTB
Knees-2-Chest
Single Full Reps
TTB

WOD

20 Toes to bar
20 Cal Bike
20 Double unders / 40 single unders
15 TTB
15 Cal Bike
20 Double unders / 40 single unders
10 TTB
10 Cal Bike
20 Double unders / 40 single unders
5 TTB
5 Cal Bike
20 Double unders / 40 single unders

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

"Snatch complex
5 Sets

1 x Snatch Deadlift
1 x Hang Snatch
2 x oh squats

building up in weight

Team Wod (share everything)

AMRAP x 18 (as many rounds and reps in 18 min)

16 Cal Row
14 Hspu / pike pu
12 Deadlifts
10 Hang snatches (85lb)
8 Burpee over bar
6 wall walks

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Cardio day

Fun practice before workout:
10 attempts:
Max-distance broad jump

Every 5:00 x 6 (alt. between A and B)
A.
12 Cal bike
12 Cal row
12 Cal ski

B.
6 Laps Double DB walking lunges (2x35lb)
6 Laps burpee broad jumps
6 Laps Double db OH carry (35lb)

Scaling for cals:
L1 - 8 cals
L2 - 10 cals
L3 - 12 cals

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

1000m Row
80 Wall Balls (20/14 lb)
60 DB Snatches (50/35 lb)
40 Burpees
20 HSPU

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

30 min EMOM
Min 1: 15/12 cal Row
Min 2: 12 DB Thrusters (50/35 lb)
Min 3: 10 Burpees
Min 4: Rest

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Partners alternate rounds
5 Rounds each:
12 shuttle runs
20 kb swings
10 2 x DB Box Step-ups (50/35 lb, 24/20""
6 Pull-ups

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

40 min for total distance/calories*
Part 1 (15 mins): Row for max distance
Rest 3 mins
Part 2 (15 mins): Bike for max calories
Score = total meters + total calories

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Rope climb skills

WOD

RX
Every 4:00 for 5 rounds:
500m Row
2 legless rope climbs
– Rest in the remaining time.
SCALED
Every 4:00 for 5 rounds:
500m Row
2 rope climbs
– Rest in the remaining time.

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Split jerk
5 x 2 @70%

WOD

3 Rounds

21 DB Front squats 50/35
15 DB Push Press 50/35
9 GHD Med Ball sit ups

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

EMOM 8:
2 Deadlifts
– Build to a heavy set of 2 reps.

WOD

RX
For time:
45 Deadlifts (155/225 lb)
45 Handstand Push-ups

SCALED
For time:
45 Deadlifts (105/155 lb)
45 Pike Push-ups

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Every 2:00 for 10 rounds:
1 clean and jerk

WOD

4 Rounds

750 Row
30 Air squats
20 Push ups
10 Pull ups

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Post-workout accessory

Accumulate:
75 GHD hip extensions

WOD

RX
3 rounds for time:
100 double-unders
25 burpees to a target
15 knees-to-elbows
– Perform burpees to your knees-to-elbows bar.

SCALED
3 rounds for time:
50 double-unders
20 burpees to a target
15 hanging knee raises to chest height
– Perform burpees to your hanging knee raise bar.

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Front Squats

5 x 3 @ 70%

WOD

RX
For time:
60/75-cal Row
21 back squats (125/185 lb)
60/75-cal Row
15 back squats
60/75-cal Row
9 back squats

SCALED
For time:
45/60-cal Row
21 back squats (95/135 lb)
45/60-cal Row
15 back squats
45/60-cal Row
9 back squats

NO RESERVATION, NO CLASS. MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Prep
10/10 leg swings
10/10 lateral leg swing
12 alt cossack squat
10/10 reverse lunge w/ overhead reach
20 cal raise
20 tib raise

Aerobic development
3 rounds
800m run
1,000m row
1,000m ski
80/60 cal bike
45min cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
2 rounds
12 alt worlds greatest stretch
6/6 single leg RDL
12 DB dead bug

Full strength
3 rounds
12 DB RDL
10/10 tall kneeling paloff rotation
12min to finish

Mixed modal
@ 0min
1,000m run
20 burpees

@ 7min
800m run
30 burpees

@ 14min
600m run
40 burpees

@ 21mins
400m run
50 burpees
Capped at 28min

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
2 rounds
12 push up + opp toe touch
20 glute bridge + 20 glute march
10 scap pull up

Hybrid conditioning
In pairs
For time
10 rounds
30 cal ski
20 alt KB lunge, 2x24/16
100m farmers carry, 2x24/16
45min cap
40min target

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
2 rounds
6/6 worlds great stretch
20 palms up band pull aparts
10 push up + opp toe touch

Upper strength
3 rounds
15 DB bench press
20 alt gorilla row
12mins to finish

Mixed modal
24minAMRAP
10 pull up
20 push up
30 air squat
40m bear crawl

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
2 rounds
12 alt worlds greatest stretch
12 alt cossack squats
12 bear crawl shoulder taps

Hybrid conditioning
Every 10min x4
800m row
40 KB swing, 1x24/16
20 box step overs, 1x24/16
- - -
800m run
40 burpee bar touch
20 T2B

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Functional Body Building

A1 DB bench press 3x15
A2 Bench supported DB row 3x10/10

B1 Half kneeling DB press 3x10/10
B2 Half kneeling band low row 3x10/10

C1 BB curl 3x20
C2 Banded tricep push down 3x20

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Olympic lifting

1 clean pull + 1 hang clean pull + 1 hang power + 1 push press 2 x 4

Clean & jerk 5 x 2

E90sec x6 60-70%
1 hang squat clean

Split jerk 3x3

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

BB club

Prep
10 PVC pass through
10 bicep to ear pass through
10 PVC overhead squats
-
2 rounds
5 snatch grip RDL
4 hang muscle snatch
3 OHS

A:
3 rounds
Every 30sec x5
1 squat snatch
- rest 60sec -
65-70-75%

For time
In pairs
30 power clean
100 /70 cal machine
30 squat clean
100/70 cal machine
30 clean and jerk
20min cap

A = 185/115
B = 135/95
C = 95/65

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Open workout
26.3
Will spend adequate time warming for the workout
If it's a short workout we'll work through some functional body buidling after

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
20-30sec passive hang
10 cat-cows
10 alt worlds greatest stretch
-
2 rounds
10 scap pull up
10 straight arm band pull down
12 alt dead bugs

Gymnastic strength
75 T2B
Every break = 3-5 wall walk*
15mins to finish
*If you think you'll use 5 sets or less = 5 wall walk
10 sets or more = 3 wall walks
Aim is max reps each set, don't "play" to get less sets

Aerobic development
In pairs
For time
4 rounds
60 cal bike
600m row
20min cap
18min target

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
5/5 side laying book opener
5/5 quadruped thoracic rotation
10 prone straight arm lift off
-
2 rounds
5/5 half kneeling KB press
5/5 half kneleing KB windmill
12 bear crawl shoulder taps

Shoulder press
4 rounds
10 BB strict press, 50% bodyweight
5-10 strict pull up
15min to finish

Mixed Modal
@ 0min
3 rounds for time
20/17 cal echo bike
15 C2B pull up

@ 10 min
3 rounds for time
200m run
20 wall balls

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Prep
10 PVC pass through
10 bicep to ear pass through
10 PVC overhead squats
-
2 rounds
5 snatch grip RDL
4 hang muscle snatch
3 OHS

Snatch
Every 60sec x3
5 power snatch, 50%
- rest 60sec -
Every 60sec x3
3 power snatch, 65%
- rest 60sec -
Every 60sec x3
1 power snatch, 80%
- rest 60sec -

3min on // 2min off x4
200m run
8 power cleans, 155/105
max burpee over bar

Score = total burpees

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

"The Hallows"

Turkish Get Up Skill Focus

4 Sets

12 Farley Sit Ups
50' OH KB Carry
3/3 Turkish Get ups

E2MOM for 24 MIN

1. 18/15 Bike Cals
2. 12 Devil's Press (1x50/35)
3. 30 DB Squat Clean (1x50/35)
4. Rest

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"The Phoenix"

E1:30MOM for 18 MIN

1. 12 Heel Elevated 1+1/4 Goblet Squat
2. 6/6 B Stance RDL
3. 6 Hamstring Walk Out
4. 45 DU/60 SU

Team of 2 YGIG Waterfall Style

6 Rounds

15/12 Cal Ski
10 Thrusters (2x35/25)
5 Lengths Bear Crawl

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"The Goblet"

200M Run
20 D-Ball Lunges
400M Run
40 D-Ball Slams
800M Run
80 D-Ball Russian Twists
800M Run
40 D-Ball Slams
400M Run
20 D-Ball Lunges
200M Run

Time Cap: 35 MIN

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"Iron Man"

4 Rounds

12 TTB
12 KB Deadlift (2x20/16)
12 KB Farmer's Lunges

Rest 2 Minutes

into:

4 Rounds

12 KB Plank Drag Throughs
12 KB SDHP (1x20/16)
12 KB Front Rack Step Up

Time cap: 32 MIN

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

"The Secret"

15 MIN AMRAP (for quality)

5-10 Strict/Banded Pull-ups
10-12 Seated Arnold Press
10-15 Box/Bench Dips

into:

2-4-6-8-10
Wall Walks

10-8-6-4-2
Bike Cals

Time cap: 15 MIN

*Core Finisher Chosen By the Coach

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

VogueFit

INDIVIDUAL WOD

26.3 CROSSFIT OPEN

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

ESCALATE

Individual Workout
40" On / 20" Off

A) Alternating Between 1,2,3,4 (3R)

1. Max Cal Bike
2. Max Mountain Climbers
3. Max Cal Row
4. Max Crunches

Rest: 2'

B) Alternating Between 1,2,3,4 (4R)

1. 12/10 Bike
2. 20 Straight Leg Raises
3. 12/10 Cal Row
4. 15 Weight Plate Sit ups

(30 Mins)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

Front Squat Strength

5 Sets

5 Front Squats @75%

*First 3reps 3s Descend, last 2reps Normal

Rest 90sec between Sets

Partner WOD - YGIG, Share However

12min AMRAP

20/16 Cal Row
16 DB Box Step Up 50/35-24/20”
30 Wall Ball 20/14#

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

VogueFit

HSPU Strength

4 Rounds For Quality

4 Negative HSPU
7.5m Mixed Rack KB Carry
7.5m Mixed Rack KB Carry

INDIVIDUAL WOD

12min AMRAP
60 DU
15 V-Sit Ups
6 S.A DB Devil's Press 50/35#

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS