Complete the following in order:

1,000m Row
80m Burpee Broad Jumps
100 Wall Balls
1,000m Ski
100m Sandbag Walking Lunges
80 Dumbbell Box Step-Overs
1,000m Row
60 Wall Balls

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

Machine intervals
Every 4 minutes × 4 rounds:

400m Ski
15 Wall Balls
Rest 3 min

Part 2 — Strength endurance

3 rounds at a controlled pace:
12 Dumbbell Thrusters
16 Alternating Reverse Lunges
12 Burpee Broad Jumps
20m Sandbag Bear-Hug Carry

Part 3 — Finisher
Every 2 minutes × 4 rounds:
250m Row
8 Burpees

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

With a Partner

Every 10 minutes for 3 sets:
1.
1000m Run (together)
100 Wall Ball

2.
1000m Run
1 lap single DB walking lunge (50/35)

3.
1000m Run
1000m Row

*share reps / distance however - 1 works. 1 rests.

*aim to complete the run in 5 minutes 30 seconds or faster (scale to fit that time frame)

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

EMOM for 24 minutes:

1. 12/9 cal Ski
2. 12 Down Up
3. 12 Dual DB Thrusters / 10-12 Dual DB Hang Clean and Jerks
4. 12 Down Up
5. 12/9 cal Ski
6. Rest

*alternating rounds between Thrusters and Clean and Jerks

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

A.
Every 2 minutes for 3 sets:
60 second Wall sit hold
10 alternating Jumping Lunges

B.
Every 3 minutes for 5 sets:
10 KB goblet Bulgarian split squats (each side)
10 Rig assisted DB RDL (each side)

C.
AMRAP for 5 minutes:
20 KB Side Bends (each side)
40 Tall Plank alternating Shoulder Taps

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

With a Partner

AMRAP for 30 minutes:
5 Rounds:
400m Run (together)
30 Slam Ball Ground To Overhead (45/35)
20 Slam Ball Box Step Overs (20"" box)

In remaining time

Max cal AB

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

6 sets:

20/15 cal Ski
10 Incline DB Bench Press
10 3 Point KB Row (each side)

Rest 2 minutes between sets

*time cap: 30 minutes

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

"HYROX
E9 min x 4

A:
2 lap farmers carry
400m run
500m ski
40-50 WB

B:
1km run
750m Row
"

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

4 sets:

6 minutes on / 2 minutes off
1.
10-12-14-16-18-20...
Wall Ball
200m Row after each round

2.
10-12-14-16-18-20...
KB swing
12/9 cal AB after each round

*alternating1 and 2 for 2 sets each

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

"Alt A & B rest 2 minutes between sets

A:
10m Sled push
40 weighted lunges
10m sled push
40 WB
10m sled push

B:
400m run
500m row
400m run "

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

"HYROX:
Race sim prep 1
800m run
750m ski
400m run
80m burpee brand jump

Rest 2

800m run
750m row
400m run
80m weighted lunge

Rest 2

X2 TC40

DBLS:
1km ski
1km row
160m lunges"

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

"Teams of 3
10min AMRAP x3
60cal bike
60 wallballs
400m wallball run

1. Max 2 person synchro DB snatch
2. Max 2 person synchro DB hang clean + jerk
3. Max 2 person synchro DB devil press

Rest 2mins between AMRAPs"

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

"Strength (5/6)

1 set:
Max unbroken Handstand Push Up (strict or kipping)
Into
2 sets:
80% of Max Handstand Push Up

*perform a set every 3 minutes "
"For time:
21-18-15-12-9
cal Row
Burpee over Erg

*time cap: 16 minutes
"

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

Weightlifting (5/6)

Every minute for 8 minutes:
1 Power Snatch

*add weight each set - buliding to 1-RM for the day

"3 rounds:
40 Wall Ball (20/14)
30/22 cal Ski
2 lap Dual KB farmer Carry (2x24/16)

*optional Rx+ 2x32/24
"

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

Strength (5/6)

Every 2 minutes for 5 sets:
3 Deadlift
3 Box Jump

*add weight each set

AMRAP for 12 minutes:
10 Toes to Bar
10 Box Jump Overs (24/20)
10 Deadlift (185/125)

*add 1 rep to each movement, each set

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

Strength (5/6)

Every 2 minutes for 5 sets:
3 Deadlift
3 Box Jump

*add weight each set

AMRAP for 12 minutes:
10 Toes to Bar
10 Box Jump Overs (24/20)
10 Deadlift (185/125)

*add 1 rep to each movement, each set

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

With a partner

3 sets:
8 minutes on / 2 minutes off
1.
1000m Run
Max Distance Ski

2.
1000m Run
Max Dual KB front rack box step up (2x24/16kg - 20"" box)

3.
1000m Run
Max Strict Pull Up / Banded Strict Pull Up

*run together - share distance / reps however - 1 works. 1 rests.

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

With a partner

3 sets:
8 minutes on / 2 minutes off
1.
1000m Run
Max Distance Ski

2.
1000m Run
Max Dual KB front rack box step up (2x24/16kg - 20"" box)

3.
1000m Run
Max Strict Pull Up / Banded Strict Pull Up

*run together - share distance / reps however - 1 works. 1 rests.

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

Gymnastics (5/6)

Every minute for 6 minutes (2 sets):
1. 20 second Chest to Ring Hold (low rings)
2. 20 second Ring Dip Hold
3. 20 second Ring Support Hold

Into

Every 2 minutes for 4 minutes (2 sets):
12 Perfect Ring Swing
8 Low Ring Turn overs
4 Jumping Ring Muscle up

For time:
12-9-6
Ring Muscle Up or Bar Muscle Up
400m Run after each set

*time cap: 12 minutes:

*optional Rx+
15-12-9 reps

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

Gymnastics (5/6)

Every minute for 6 minutes (2 sets):
1. 20 second Chest to Ring Hold (low rings)
2. 20 second Ring Dip Hold
3. 20 second Ring Support Hold

Into

Every 2 minutes for 4 minutes (2 sets):
12 Perfect Ring Swing
8 Low Ring Turn overs
4 Jumping Ring Muscle up

For time:
12-9-6
Ring Muscle Up or Bar Muscle Up
400m Run after each set

*time cap: 12 minutes:

*optional Rx+
15-12-9 reps

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

Strength (5/6)

Every 2 minutes for 6 sets
3 Front Squat

*add weight each set - building to a 3-RM for the day

AMRAP for 10 minutes:
12 Hang Power Cleans (115/85)
60 Double Unders
3 Wall Walk

*optional Rx+ 135/95lbs

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

Strength (5/6)

Every 2 minutes for 6 sets
3 Front Squat

*add weight each set - building to a 3-RM for the day

AMRAP for 10 minutes:
12 Hang Power Cleans (115/85)
60 Double Unders
3 Wall Walk

*optional Rx+ 135/95lbs

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

Weightlifting (5/6)

Every minute for 10 minutes:
1 Squat Snatch

*add weight each set - building to a 1-RM for the day

EMOM for 12 minutes:
1. Max cal AB
2. Max Wall Ball
3. Max alternating DB Snatch (65/45)
4. Rest

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

Weightlifting (5/6)

Every minute for 10 minutes:
1 Squat Snatch

*add weight each set - building to a 1-RM for the day

EMOM for 12 minutes:
1. Max cal AB
2. Max Wall Ball
3. Max alternating DB Snatch (65/45)
4. Rest

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

"
Metcon booty day

30 Min EMOM

1. 45s Weighted wall sit hold
2. 18-22 DB Reverse lunge
3. 45s DB glute bridge hold (shoulders on bench)
4. Max cal bike
5. Rest

"

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

"

Warrior

In Pairs

In a 30min window:

2 Rounds

80 Wall balls
60 Cal row
40 Single DB devils clean box step over

In any remaining time, max cal row

Core finisher

3 Rounds:

30 Russian twist
45s Plank hold

"

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

"

12 Min AMRAP

5-10-15-20....ect

Cal ski
DB STOH
Ring row

Rest 2:00

12 Min AMRAP

5-10-15-20....ect

Cal bike
Push ups
DB hang clean

Rest 3:00

6 Min AMRAP

15 Side plank dips e/s
15 Tuck ups
15 Hollow rocks

"

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

"

Every 3:00 x 4

8 Cal bike
12 DB box step overs
12 DB goblet squats

Rest until 16:00

For Time:

20 Cal bike
30 Sit ups
30 Box jump overs
30 DB reverse lunge
30 Box jump overs
30 Sit ups
20 Cal bike

32 Min time cap

"

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

"

Push/pull strength

4 Sets:

12 Alternating seated Z-press
Max reps strict pull ups

Rest 2:00 after each set "

10-20-30-40-50

V-ups

**After each set 20 DB hang snatch

**For single skips rep scheme is 20-40-60-80-100.

"

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

"

Hyrox

10 Min AMRAP

400m Row
20 KBS
20 Burpees

10 Min AMRAP

Max lengths sled pull

10 Min AMRAP

800m Bike erg
20 Lunges
20 Sit ups

10 Min AMRAP

Max lengths sled push

"

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

"

Back rack lunge

Every 4:00 x 4

20 alternating back rack reverse lunge
8/8 plate adductor drag

**Same load accross sets for the lunges "
"10min EMOM

6 kipping pull ups + 8 Goblet squats

L1 - 8kg
L2 - 12kg
L3 - 16kg

"

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

"

Deadlifts

3 Sets:

5 Tempo deadlifts (31x1)

**All sets at the same load

**Load should feel challenging for the last 1-2 reps "

10 Rounds (YGIG full rounds)

5 Power snatch
5 Box jump overs
5 Power snatch

Into

10 Rounds YGIG

6 Cal assault bike AFAP

L1 - 35lb
L2 - 45lb
L3 - 55lb
SPICY - 65lb

"

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

"

Bench press

5 Sets:

5 Bench press
10 Alt DB renegade row

Rest 90s between sets

**For the bench press looking to stay within the 70-77% "

Every 2:00 x 6

3 Wall walks
9 Toes to bar

"

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

Front squats

A. Every 2:00 x 4

5 Front squats

**Building to a heavy 5

Then

B. at 80% of A, Max UB reps

30s on; 30s off x 12

1. Max hang cleans
2. Max burpee over bar
3. Max cal row

L1 - 45lb
L2 - 55-65lb
L3 - 75lb
SPICY - 85lb

"

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

BLOCK A | Horizontal Push/Pull (4 Sets — Rest 90s)

8–10 Heavy Dual DB Floor Presses
10 Heavy Single-Arm DB Rows / arm (hand supported on plyo box)

BLOCK B | Vertical Push/Pull (4 Sets — Rest 90s)

6 DB Push Press
10 Dual DB Gorilla Rows / arm (alternating from floor)

BLOCK C | Arm Hypertrophy (3 Rounds)

12 DB Hammer Curls
12 Overhead DB Tricep Extensions
15 DB Rear Delt Flyes

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

40-Min Cap | Stations split as desired (One works, one rests), All runs TOGETHER

Buy-in: 1000m Run (Together)

100 Wall Balls (20/14lbs)
80/60 Calorie SkiErg
800m Run (Together)
60 Burpee Broad Jumps
80/60 Calorie Row
200m Dual Heavy KB Farmer's Carry

Cash-out: 1000m Run (Together)

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

BLOCK A | Barbell Deficit Deadlift (Rest 2 Mins)

Stand on a 25lb plate for a 1–2"" deficit.

4 Sets of 6 Reps @ 75%

BLOCK B | 4 Sets (Rest 90s)

8 DB Rear-Foot Elevated Split Squats / leg (back foot on plyo box)
10 Heavy DB Romanian Deadlifts

BLOCK C | 3 Rounds For Quality

12 DB Cyclist Squats (heels elevated)=
20 Heavy Calf Raises

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

A. E2MOM x 6 Sets (12 Mins)

2 Power Cleans + 1 Hang Squat Clean + 1 Push Jerk

( Build weight across sets)

B. 4 Rounds For Time (10-Min Cap)

8 Dual DB Push Jerks (50/35lbs)
12 Calorie Row
10 Box Jump Overs (24/20"" — Step down)

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

PART A | 3 Rounds For Time (12-Min Cap)

400m Run
20/16 Calorie Air Bike
15 Burpees Over DB

(Rest 3 Mins)

PART B | 12-Min EMOM

Min 1: 15/12 Calorie Row
Min 2: 20 AbMat Sit-ups
Min 3: 40 Double Unders (or 80 Singles)

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

PART A | 4 Sets For Quality (Rest 60s)

8–10 Chest-to-Bar Pull-ups (or Strict Pull-ups)
10 Deficit Push-ups (hands on DB handles)

PART B | Descending Ladder For Time (14-Min Cap)

Buy-In: 15 Calorie SkiErg

21 – 18 – 15 – 12 – 9 – 6 – 3:

Alternating DB Snatches (22.5/15 kg)
Toes-to-Bar / V- Ups

Cash-Out: 15 Calorie SkiErg

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

Hyrox Half..(ish)

400m run
500m ski
400m run
30/24 cal assault bike
400m run
14 Gorilla row + 16 KBS
400m run
500m row
400m run
4 length burpee broad jump
400m run
100m Farmers Carry
400m run
5 length walking lunges
400m run
50 WB

45min TC

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

Buy in: 1.2km run

@10 minutes

AMRAP 20
300m row
300m ski
26/21 cal assault bike

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

Lower strength

4 sets:
5 Tempo DB Back Squat (5 down, 5 up)
3 max height box jump
-rest 2-

3 sets:
8/8 Deficit DB Split squat
10 Deficit Dbl DB DL
-rest 90 secs-

AMRAP 10
10 cal row
8 KBS
6 Box over

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

4 Mins on 2 Mins off x 6

A) 200m Run
In the remaining time AMRAP
8 Dbl KB Hang clean
8 Dbl KB Push press
8 TTB

B) 20/16 Cal Bike
In the Remaining time AMRAP
8 Renegade Row
8 Push up on DB
8 Db Front squat

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

4 sets:
10 DB Chest fly
12 Hollow plate pass
10/10 Single arm banded Row
- Rest 90-

4 sets:
5 Supine Med ball chest pass
12 alternative DB Z-press
12 PVC in band Lat pull down
- Rest 90-

Finisher:
Sushi roll challenge!

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

PAIRS:
Buy in: 150/120 cal row/ski

Part 1 - 6 rounds:
18 TTB
16 Burpee box jump overs
24 DB Snatch

Part 2 - 6 rounds:
18 Down up
16 Pull ups
24 KB Goblet lunges

Remaining time: Max cal ski/row

TC 35
Savage = 50/35
Suffer = 40/30

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

STRENGTH

A. Back Squat: Every 1:30 x 5, 3 reps @ RPE 8

B. EMOM 12, repeat x 4:

Min 1: 10 Sandbag Bent-Over Rows (100/75 lb)
Min 2: 30m Single-Arm KB Waiter Carry (24/16 kg, switch arms halfway)
Min 3: 10 Single-Arm KB Strict Press (5/side, 16/12 kg)

CONDITIONING

Run Pyramid, For Time (18 min cap), rest 1:30 between efforts:

200m Run
400m Run
800m Run
400m Run
200m Run

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

Teams of 3

10min AMRAP x3

60 Cal bike
60 wallballs
400m wallball run

1. Max 2 person synchro DB snatch
2. Max 2 person synchro DB hang clean + jerk
3. Max 2 person synchro DB devil press

Rest 2 mins between AMRAPs

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

WORKOUT

Teams of 2, 40 min AMRAP, share however:

32/24Cal Row
24 Wall Balls (20/14 lb)
18 DB Hang Power Cleans (2 x 50/35 lb)
12 Pull-Ups

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

45 Min MetCon

WORKOUT

EMOM 45, 5-min cycle x 9:

Min 1: 12 KB American Swings (24/16 kg)
Min 2: 12 Hand-Release Push-Ups
Min 3: 12 DB Box Step-Overs (2 x 35/25 lb, 24/20)
Min 4: 12 Slam Balls (20/15 lb)
Min 5: Rest

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

Simulation
Every 60sec x15
20m sled push
- - -
15/12 cal row
- - -
20 alt sandbag lunge

- rest 2min -

Every 60sec x15
20m burpee broad jump
- - -
15/12 cal ski
- - -
50m farmers carry

- rest 2min -

5 rounds for time
400m run
20 wall balls
15min cap

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

Prep
Alt worlds greatest stretch
Pigeon push ups
- - -
Sprint starts
Lateral lunge
alt dead bugs

Mixed modal
For time
1,200m run
40 pull up
80 push up
120 squat
1,000m run
30 pull up
60 push up
90 squat
800m run
20 pull up
40 push up
60 squat
600m run
10 pull up
20 push up
30 squat
50min cap

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

Race
In pairs
For Time
600m run
1,000m row
600m run
1,000m ski
600m run
100 wall balls
600m run
100 burpee broad jump, 1m jumps
600m run
100 wall balls
600m run
1,000m ski
600m run
1,000m row
600m run
45min cap

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

Prep
Wall book openers
Shoulder CARs
- - -
2 rounds
20 palms up band pull aparts
5/5 half kneeling KB press + windmill
20 bear crawl shoulder taps

Upper strength
4 rounds
8 double KB Z press
6-10 strict ring pull up
10m rope sled pull
15mins to finish

Engine
For time
50/40 cal bike
- rest 2.5min -
40/32 cal bike
- rest 2min -
30/24 cal bike
- rest 1.5min -
20/16 cal bike
- rest 1min -
10/8 cal bike

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

Prep
Leg swings
Calf raises
Pogos

Race
Every 12min x4
1,000m run
50m burpee broad jump
50 wall balls
- - -
1,000m run
1,000m ski
1,000m row

Option B:
800s & 40s

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

Prep
Seated hip rotations
Adductor reach unders
- - -
2 rounds
6 reps, Half kneeling psoas raise, 3sec pause
6 reps, kneeling side bridges, 3sec pause
6 reps, bench adductor knee raises, 3sec pause

Lower strength
4 rounds
24 DB walking lunge, heavy AF
6 hanging knee raise, 3sec hold
15mins to finish

Mixed Modal
For Time
800m run
70/56 cal bike
600m run
50/40 cal bike
400m run
30/24 cal bike
18min target
22min cap

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

STRENGTH

Every 3:00 x 5 (15 min), all three each round:

A1. 5/leg Front-Rack DB Split Squat (heavier than Week 2)
A2. 10 Heavy Double KB Deadlifts (2 x 32/24 kg)
A3. 20m/side KB Suitcase March (32/24 kg)

METCON

18 min AMRAP:

12/10 Cal Bike
10 Med Ball Cleans (20/14 lb)
8 Ring Dips (box dips to scale)

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

Functional Body Building

Upper strength
A: 5 rounds
5 BB strict press
10 feet elevated ring row

B: 3 rounds
16 alt tall kneeling DB press
12 supine grip PVC lat pull down

C: 3 rounds
8/8 single arm bench press
8/8 3pt stance DB row, ,2sec pause

D: 3 rounds
12 BB curl
12-20 bench dip

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

36 Min MetCon

WORKOUT

5 Rounds: 6 min AMRAP, 1:30 rest between (36 min):

15 Wall Ball Sit-Ups (20/14 lb)
10 Box Jump Overs (24/20)
5 DB Squat Cleans (2 x 35/25 lb)

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

Olympic lifting

Week 9 Snatch, C&J & Squat test
A: 2 rounds
1 muscle snatch
1 overhead squat
1 snatch
BB - 40%

B: Snatch practice
Complete one single at:
60, 70 and 80%

C: 2 rounds
1 muscle clean
1 front squat
1 split jerk
BB - 40%

D: C&J practice
Complete one single at:
60, 70 and 80%

D: Front squat test
3 reps at 60%
2 reps at 70%
1 rep at 80%
1 rep at approximately 87%
Build through a maximum of three heavier singles

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

Barbell Club

Weightlifting
Every 2min x6
1 squat snatch
Build to a heavy single

BB club
In pairs
For Time
10 YGIG rounds, 5 each
15/12 cal bike
12 deadlift
9 hang power clean
6 shoulder to overhead
25min cap
20min target

Rx:185/125

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

STRENGTH

Every 3:00 x 5 (15 min), all three each round:

A1. 6 DB Bench Press (heavier than Week 2)
A2. 12 DB Pullovers (on the bench)
A3. 30 sec KB Halos (16/12 kg, switch direction halfway)

METCON

EMOM 18, repeat x 6:

Min 1: 30 Double Unders
Min 2: 20 Slam Ball Ground-to-Overhead (20/15 lb)
Min 3: 10 Chest-to-Bar Pull-Ups

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

Deadlift
4 rounds
2 deadlift, 95%
10mins to finish working sets

Accessory
3 rounds
50/50m mixed grip farmer + front rack carry
12-15 rower pike ups
12mins to finish

Metcon
For Time
In Pairs
100 cal row
75 burpee over rower
50 cal row
25 wall walks
16min cap
12min target

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

Press strength
Strict press
14-12-10-8
10mins to finish
The goal is ~50% of your bodyweight for all sets

Upper accessory
Every 60sec x10
3-5 hardest bodyweight pulling movement
- - -
3-5 hardest bodyweight pushing movement

Gymnastics capacity
Every 2min x6
15/12 cal ski
1 set max reps T2B

Score = total T2B

*40sec cap on ski cals
Deduct any left over cals fro T2B total

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

Power clean
Every 2min x6
Build to a heavy single
Start at ~75%

Metcon
For time
5-4-3-2-1 power clean, 225/140
200m run before each round
12min cap
9min target

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

40 min AMRAP:

15/12 Cal Ski
12 KB Front Rack Lunges (alternating, 2 x 24/16 kg)
9 Burpees Over DB
6 Toes-to-Bar

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

Metcon
@ 0min
30/24 cal bike
45 pull up
30/24 cal bike

@ 8min
400m run
40 box jump over
400m run

@ 16min
30/24 cal bike
30 C2B
30/24 cal bike

@ 24min
400m run
30 box step over, 1x50/35
400m run

@ 32min
30/24 cal bike
15 bar muscle up
30/24 cal bike

@ 40min
400m run
20 box step over, 2x50/35
400m run

Capped at 48min

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

For Time (25 min cap), 3 descending rounds:

60-40-20 Double Unders
30-20-10 Hang Power Snatch (75/55 lb)
30-20-10 Alternating Pistols (box to scale)

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

Back squat
4 rounds
2 back squat, 95%
10mins to finish working sets

Metcon
"80+80"
6minAMRAP
40 thrusters, 95/65
40 burpee over bar
max thrusters

- 6min rest -

6minAMRAP
40 burpee over bar
40 thrusters, 95/65
max burpee over bar

Score = total reps

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

Teams of 2, 38 min AMRAP, YGIG

30 Double KB Bent-Over Rows (2 x 24/16 kg)
24 Double KB Push Press (2 x 24/16 kg)
18 Sandbag Over Shoulder (100/75 lb)
40m Sandbag Bear-Hug Carry

Score: total rounds and reps

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

STRENGTH

Every 2:00 x 5: 2 Squat Cleans (singles, reset between) @ 75-80%

EMOM 20, repeat x 5:

Min 1: 20 KB Swings (24/16 kg)
Min 2: 15/12 Cal Ski
Min 3: 10 Barbell Front Rack Reverse Lunges (95/65 lb, alternating)
Min 4: 5 Kipping Handstand Push-Ups (pike or box to scale)

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

BENCHMARK

2,000m Row, for time

Pacing: first 500m 1-3 sec faster than target pace, middle 1,000m on target, last 500m empty the tank

Newer athletes: 8 min row for distance

EMOM 15, repeat x 5:

Min 1: 15/12 Cal Bike
Min 2: 15 Plate Ground-to-Overhead (45/25 lb)
Min 3: 15 AbMat Sit-Ups

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

STRENGTH

Every 2:00 x 5, pull + dip each round, pick your level:

Level 1: 3 Strict Pull-Ups (band as needed) + 3 Ring Dips (band as needed)
Level 2: 5 Kipping Bar-to-Sternum Pull-Ups + 5 Deep Ring Dips (low rings)
Level 3: 3 Strict Bar Muscle-Ups (or 3 slow negatives) + 3 Weighted Ring Dips (low rings)

SKILL

EMOM 10, alternating:

Odd: 5 Low-Bar Transitions (barbell racked at hip height, feet on the floor, pull and roll over the bar into support)
Even: Level 1 3 Box-Assisted Bar Muscle-Ups (one foot on a box) / Level 2 3 Bar Muscle-Ups (band if needed) / Level 3 3 Touch-and-Go Bar Muscle-Ups=

EMOM 18, repeat x 6:

Min 1: 12 Wall Balls (20/14 lb)
Min 2: 12/10 Cal Ski
Min 3: 12 Alternating DB Snatch (50/35 lb)

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

STRENGTH

Every 2:30 x 5: 3 Deadlifts @ 80-85% (RPE 8)

ACCESSORIES

EMOM 8, alternating:

Odd: 5 Paused Deadlifts (60%, 2 sec pause just below the knee)
Even: 10 Barbell Hip Thrusts (shoulders on bench)

15 min AMRAP:
12/10 Cal Bike
10 DB Thrusters (2 x 35/25 lb)
8 Burpee Box Jump Overs (24/20"")

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

FRIDAY FUN DAY

Strength

Front squats

10-8-6-4-2

*build in load each set*

Into :

25 - Minute Deck of Cards - TEAM OF 2

❤️= Pull ups / Ring rows
♠️= Hang power cleans @55lb
💎= Burpee Double high box get over
🍀= Bear hug slamball squats / Slamballs

Card value = reps

Face cards: (Jack,queen,king) 10 Reps
Ace = 15 reps

Turn over one card at a time and complete it.

If a Joker appears:

15 Cal bike

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

HSPU Skill Work

1. Wall Kick-Up Practice
Practice controlled kick-ups into a handstand against the wall.

2. Establish the HSPU Position
Get comfortable upside down and find a strong, stable handstand position.

3. Body Position & Setup
Focus on correct hand placement, head position, leg position etc.

4. Full Handstand Push-Up Practice
From the handstand position, practice lowering under control until the head reaches the floor/AbMat, then press back up into full lockout.

WOD

4 Rounds for time

12 Toes to bar / knee raises
10 Cal Bike
8 Broad line jumps

16:00 Mins. Cap

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

Strength

Every 3 Minutes For 4 Sets:

5 Deadlifts
20 sec Side Plank (left)
20 sec Side Plank (right)

*start at RPE 6 then add weight each set*

WOD

With a Partner

2 Rounds for Time :

700m Ski
700m Row
3 Minutes Air runner (90sec each)
30 KB goblet box step ups (16kg / @20 inch box)

Time Cap: 32 Minutes

share distance / reps however - 1 works. 1 rests

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

BAR MUSCLE-UP SKILL WORK

1. Hollow & Arch Swing Practice
Practice controlled kip swings while maintaining strong hollow and arch positions.

2. Hip-to-Bar / High Pull Practice
Drive the hips toward the bar and pull as high as possible, aiming for the lower chest/upper stomach.

3. Straight-Arm Hip Drive
Focus on keeping the arms long during the kip and creating power through the hips before pulling.

4. Transition Drill
Practice getting the chest over the bar quickly.. think pull around the bar, not straight up.

5. Low-Bar / Banded Muscle-Up Practice
Use a lower bar, box, or band to rehearse the full turnover and press-out.

WOD

AMRAP for 12 Minutes:

30 Double Unders / 60 Single Unders
2-4 Bar Muscle up / 6-8 Chest To Bar Pull Up
12 Dual DB alt. Front Rack Lunges (2x35)

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

Weightlifting

Every 2 minutes for 5 sets:

3 Squat Snatch

*add weight each set (75-80%)

WOD

8 Sets :

1 Minute On / 1 Minute Off

A.
8 Burpee Over Bar
Max Power Cleans

B.
8 Power Cleans
Max Burpee Over Bar

*Alternating For 4 Sets Of Each

L1: 55lb
L2: 65lb
L3: 75lb
RX+ 85lb

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

Teams of 2

5 Rounds - (40:00)

100 Single Unders
16 GHD Sit Ups (advanced) / 20 V-Ups
40 Box Step-Ups
20 Pull Ups / Jump / Banded / Ring Rows

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

5 Stations x 5 Rounds

40 sec Work / 20 sec Rest

Cal Row
Slamball Throws Over Shoulder @30/45
KB Cyclist squats @12kg
3 Burpee Wall Walks (controlled reps)
KB Farmer Carry @12kg x 2

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

Interval style AMRAP X 36

Teams of 2 (split work equally)

2:00 on / 1:00 off x 36

50 Cal bike
50 Double DB down up cleans
50 shuttle runs
50 Ab mat sit ups
50 Crossovers

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

5 ROUNDS
For Time :

400m Row
15 Wall Balls (14)
12 HR Push Ups
9 TTB / Knee Raises

*Target pace*
Complete each round before 6 minutes

TC: 32Mins.

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

For Time Individual WOD

Buy in:

1000m Ski
20 Burpees to rig

Into:

50 Plate V-ups
40 Plate deadlifts
30 Plate push press
20/20 Plate front rack lunges

Cash-out

20 Burpees to rig
1000m Ski

L1: 10lb plate
L2: 15lb plate
L3: 25lb plate
RX++ 45lb plate

TC: 35:00-40:00

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

THE CARD
20-Minute Deck of Cards
Assign:

♥ = KB Hang Snatch
♦ = KB Romanian Deadlift
♣ = Box Jumps
♠ = Push ups
Card value = reps.
Face cards = 10
Ace = 15
Turn over one card at a time and complete it.
Joker
If a Joker appears:
20/15 Cal Bike

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

THE 100
Individual For Time

Complete exactly 100 reps of each movement:

100m OH Sandbag Carry
100 KB High Pulls
100 Alternating DB Cleans
100 T2B

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

5 Stations

5 Rounds :
40 sec work / 20 sec rest

Assault Bike
Med-Ball Slams
KB Goblet Squats
Wall Walk
Farmer Hold

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

Teams of 2

5 Rounds
1mile Bike
22 DB Bench Press
44 Box Step-Ups
22 Pull Ups

Then :
40 Turkish Get-Ups

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

For Time
Buy-in :
1000m Ski
20 Burpees

Then:

50 KB Swings
40 DB Push Press
30 Sandbag Ground-to-Shoulder
20 Devils Press

Cash-Out
20 Burpees
1000m Ski

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

SKILL
3 Sets :
3 Box Jumps
– Jump to a taller box than workout height

WOD

Cindy
20Mins.

5 Pull Ups
10 Sit Ups
15 Squats

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

Clean
Build to a heavy

WOD
For Time :

400/500-m Row
30 Power Cleans (95/135 lb)
20 Burpees Over The Bar
800/1,000-m Row
20 Burpees Over The Bar
30 Power Cleans (95/135 lb)
400/500-m Row

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

3 ROUNDS

:30 hold top of ring dip
:30 hold bottom of ring dip
:30 hold top of false-grip ring row

WOD

10 ROUNDS
For Time, with A Partner :

8 Knees-To-Elbows
8 box jumps (24/30 in)
– Partners alternate rounds.

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

Back Squat
6,6,6,6,6

WOD

3 ROUNDS
For Time :

50 Lunges
200-m DB Farmers Carry (50/70 lb)

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

For Time :

2000m Row
100 GHD Sit-Ups/ Sit Ups
100 DB Snatch
2000m Ski
– Partition The Sit-Ups and Goblet Squats Any Way.

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

Thruster
5-5-5-5-5

WOD

21-15-9 Reps For Time:
Thrusters (65/95 lb)
Pull-Ups

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

VogueFit

PARTNER WOD

YGIG, Share However

Buy in - 800m Run (together)

4 Rounds for time

34 TTB
12 Squat cleans 155/105#
20 Burpees over bar
24 Wall balls 20/14#
24 DB STOH
50/35#

Cash Out - 400m run (together)

30 min cap

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

MetCon

Individual Workout

A) 40” On / 20" Off

Alternate between 1,2,3 and 4 (4R)

1 - Max cal bike
2 - Max KB Russian twists 12/8 kg
3 - Max cal Row
4 - Max Russian KB swings 24/16 kg

1 min rest

B) 40” On / 20" Off

Alternate Between 1 & 2 & 3 (4R)

1 - 12 Cal Bike
2 - 12 American KB Swings 24/16kg
3 - 20 V situps

(29 Mins)

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

VogueFit

Functional Body Building

3 Full Rounds

Superset: -10 BB rows

- 15 BB
Hip thrusts

Rest 60 Sec

B) Superset:

10 Dual DB Arnold press
12 pushups on DB

Rest 60 sec

Cap 15min

Partner WOD
YGIG - Share however

4 rounds For time

24/20 Cal bike
10 pull-ups
24 wall balls
20/14#
12 Deadlifts
155/105#

10 min cap

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

VogueFit

Pull Up /Muscle Up Strength (w6)

Muscle Up Workshop

(10 min cap)

INDIVIDUAL WOD

15 min AMRAP

45 DU
2 Muscle ups
10 Dual DB Hang Clean and Jerks 50/35#

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

VogueFit

PARTNER WOD

YGIG, Share However

30 min AMRAP

40/32 Cal row
20 KB Box step overs 24/20”- 24/16kg
10 wall walks
20 Back Squats 135/95#

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