Teams of 2 – Benchmark Medley

For Time – Split Reps As Needed

Karen
150 Wall Balls (20/14)

Then:
Helen – 3 Rounds
500m / 400m Row
21 Kettlebell Swings (24/16kg)
12 Pull-Ups

Then:
Annie – 50-40-30-20-10
AB Mat Sit-Ups
Double Unders

TC :30Mins.

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

AMRAP 6
3 Rounds:

5 Burpee Box Jumps (20)
10 Slam Balls (9/6kg)

Then AMRAP:

10/8 Cal Bike
15 V-Ups

Rest 2:00

AMRAP 7
3 Rounds:
5 Burpee Box Jumps
10 Slam Balls

Then AMRAP:

10/8 Cal Bike
20 Hollow Rocks

Rest 2:00

AMRAP 8
3 Rounds:
5 Burpee Box Jumps
10 slam balls

Then AMRAP:

10/8 Cal Bike
30 sec Forearm Plank Hold

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

2 Rounds

2:00 ON / 1:00 OFF – Rotate After Each Station

Station 1
Max Distance Row

Station 2
AMRAP 2

3/5 Strict Pull-Ups
10 DB Bench Press

Station 3
Max Distance Row

Station 4
AMRAP 2

10 Dual KB Sumo Squats
10 KB Front Rack Reverse Lunges

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

Amrap 30

20m(each) DB Farmers rack walking lunges resting partner hold db in front rack
600m/500m ski
30 Devils press
600m/500m Ski
60 Ab mat sit ups

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

Every 7 x 4

15 Cal Row
20 wall balls
15 box jumps
10 gorilla rows
5/5 KB snatch

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

Accessories

3 sets

10 DB Z press (heavier than last week)
10 barbell RDL's 40% of max DL
10 Weighted V ups 9PLate)

Rest 90s/2mins between

WOD

5 rounds for time of:

50-ft dumbbell front-rack lunge
25 Ab mat sit ups

♀ 35-lb DBs ♂ 50-lb DBs

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

Every 2mins x 6

Build to max 3 position snatch
1 high hang
1 hang
1 floor

WOD

Amrap 12
800m row
Amrap time Remaining
3 Power snatch 115/85lbs
6 overhead squats
9 box jumps 30/24inch

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

Amrap 30

Teams of 3

50-40-30-20-10
Calorie Bike
Calorie ski
(2 working on resting)

between each set

15 syncro Down ups (whole Team)
90 Double unders (30 each)

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

Weighted Pull ups on the 2 x 5

RX - 5 Reps Same weight across

Scaled (no pull ups yet)
5 sets
banded 2/3 sets 2 bottom half pull ups 2 top half pull ups 2 full pulls ups

WOD

3 rounds of:
30/24-calorie Row
15 Handstand push ups

Rest 3:00

3 rounds of:
20 toes-to-bars
30/24-calorie Row

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

Back Squat Retest (compare results to the 4th of April)

Build to a heavy Single

Go every 2:30

5-5-3-3-1-1-1

WOD

Ladder 10 Mins.

3-6-9-12-15 etc

Thrusters /65
Bar Facing Burpees

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

HYBRID

AMRAP for 20 minutes at 60-65% - zone 2 easy pace
500m Ski
500m Row

*rest 3 minutes, then

4 sets:
400m Run
30m DB walking lunge (65/45 or 45/35)

-rest 2 minutes-

400m Run
30 Wall Ball (20/14 - 14/10)

-rest 2 minutes-

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

-Team Up Tuesday -

Teams of 2 – Benchmark Medley
For Time – Split Reps As Needed

KAREN
150 Wall Balls (20/14)

Then:
Cindy - 10 Rounds IGYG Full Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Then:
Annie – 50-40-30-20-10
AB Mat Sit-Ups
Double Unders

TC30

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

- Monster METCON Monday -

30min Window

30/24 Cal Row
20 Kettlebell Swings
15/12 Cal Ski
10 Burpee To Rig

AMRAP Cal Row/Ski

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

Team of 2 – AMRAP 25 Minutes

10m Handstand Walk (5m each)
30 Pull-Ups (split)
30/24 Cal Bike (split)
10m Handstand Walk
30 DB Box Step-Overs (2x50/35)
30/24 Cal Bike
10m Handstand Walk
20 Bar Muscle-Ups (or 30 C2B)
30/24 Cal Bike
100m DB Farmer Carry (each)

HSW sub 8 Wall Walks

Aiming For 1 Round

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

15mins to build to 1 rep Squat Snatch

3 Rounds For Time:
15 Overhead Squats (75/55 lb)
15 Toes-to-Bar

Rest 3

3 Rounds For Time:
15 Power Snatch (75/55 lbs)
15 Bar Facing Burpees

TC20

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

"EMOM 32"

1) 12/9 Cal Ski
2) 12 Box Jump Over
3) 12/9 Cal Row
4) 12 Dual Kettlebell Cleans 2 x 24/26

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

"Strict Pull ups week 1/4"

Go Every 90s

Set 1: 70% of Test Max

Set 2: 60%

Set 3: 50%

Set 4: 40%

Round down to nearest Rep

Part B

"Bench Press Waves Week 1/4"

Go Every 2

8 reps @ 75% of 5RM

6 reps @ 85%

4 reps @ 90%

x 2

Repeat same percentages for second wave

"Rowing Bench Mark Test Week 1"

500m For Time

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

"Clean and Jerk week 1/4"

Every 90s x 6 Sets

2 Cleans + 2 Jerks

@ ~65–70% of 1RM

Focus on crisp positions, consistent footwork, all reps drop and go.

30 Power Cleans
30 Box Jumps
30 Front Rack Lunges
30 Hand Release Push Ups
30 Deadlifts

135/95lbs

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

AMRAP 25

3 Wall Walks
5 Wall Balls
10/9 Cal Bike
3 Wall Walks
10 Wall Balls
10/9 Cal Bike
3 Wall Walks
15 Wall Balls
10/9 Cal Bike
etc

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

For Time

10 Rounds For Time:

10 Toes to Bar

10 Burpees

30 Double Unders

Time Cap: 30 Minutes

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

HYBRID SUNDAYS

2 min Ski/Row
1 min Farmer carry
2 min Ski/Row
1 min Bodyweight Lunges X 6 sets (Goal is to keep heart rate between 60 - 80%)

"EMOM12

1. Cal assault bike
2. Burpees

Rest 3:00

EMOM12

1. Cal row
2. 16 DB snatch

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

"Warrior Wednesday

In pairs for time

100-80-60-40-20

Wall balls
Sit ups

35min time cap"

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

"25min AMRAP

50 plate hops
15 double DB hang clean
15 burpee to plate
15 double DB Deadlift

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

"2mins on; 1min off x 9

10 box jump overs
10 KBS
10 slam balls

Rounds 1-3 = Max Slam ball Rev. lunge

Rounds 4-6 = Max hanging knee raise

Rounds 7-9 = Max cal bike

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

"Workout

Partner barbell workout

5min on; 1min off x 5

30cal C2 bike
20 toes to rings
Max power cleans in remaining time

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

"Longer conditioning day

In pairs

30min AMRAP

50cal ski
50 burpee box jump overs

50cal row
50 double DB box step overs

50cal asault bike
50 Kettlebell swings"

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

"Lower body - Front squat

EMOM x 12

1 Front squat

Building to a heavy single "

"4 rounds for time

12cal ski
6 deadlifts
6 hang power cleans
12 pull ups

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

RUNNING

Kick off your Sunday with a refreshing community run! Join us at 7 AM at Boroughs Café Yas Marina for a fun, all-levels session. Everyone runs at their own pace, turning back after 20–30 minutes as guided by the coach. Open to all—come run with us!

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

HYROX

"

Hyrox Race Workout:

- 400m Run
- 40m Burpee broad jumps

- 400m Run
- 500m Ski/Row

- 600m Run
- 40 Jump lunges

- 600m Run
- 100m Farmer Carry

- 1km Row

- 1km Run
- 75 Wall Balls

T/C - 40

"

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

"Barbell technique - FAST thrusters

EMOM 5

3 thrusters

"Warrior barbell

In pairs for time

50-40-30-20-10

Thrusters

100-80-60-40-20

Sit ups

L1- 35lb
L2 - 45lb
L3/Spicy - 55lb "

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

TRIATHLON

"

In pairs for 30 mins

P1 Max Cal Bike

P2
4 DB Devils press
8 DB hang power cleans
10 DB front rack walking lunges

Once you reach 120 cals

P1 Max Cal Bike

P2
4 DB thrusters
8 box jumps
10 sit-ups

"

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

"Barbell bench press

Every 2:30 x 5

6-6-4-4-2-2 bench press

10 DB bent over row e/s

21-15-9

HSPU
V-ups

42-30-18

Double unders"

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

"Booty day - Rev lunge

4 sets:

6/6 deficit Rev lunge (stand on 45lb plate - heavier than last week)

15 side plank rotations each side

Rest 1-2min

2 rounds:

4mins on; 2mins off

500m row

In remaining time, Max double DB devils press "

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

COMPETE

"

Every 2mins x30mins
- 200m Run
- 10 BBJO
- 20 Wallballs
- 60s Max Farmer Carry
- 250m Row

"

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

HYBRID DOUBLES

12 Window:
- 800m run
- 500m Ski
- 400m Run
- Max Burpee Broad Jumps

2 Minute rest

12 Window:
- 800m Run
- 50m Db Lunges
- 400m Run
- Max Assault Bike

2 Minute Rest

12 Window:
- 800m run
- 40 Box Jumps
- 400m Run
- Max Wall Balls

"

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

10 Min. EMOM
Min 1: 10/7 Cal Bike + AMRAP Wall Walks
Min 2: 10/7 Cal Bike + AMRAP Pull Ups

5 Min. Rest

10 Min. EMOM
Min 1: 10/7 Cal Ski + AMRAP Alt DB Snatches 1 x 22.5/15kg
Min 2: 10/7 Cal Ski + AMRAP DB Box Step-Ups 24/20in 1 x 22.5/15kg

5 Min. Rest

10 Min. EMOM
Min 1: 10/7 Cal Row + AMRAP Burpees
Min 2: 10/7 Cal Row + AMRAP DU/SU

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

COMPETE

"

Buy in 1km Ski (1 athlete holding 1xKB Overhead)

Then 6 rounds
10 sync TTB
10 YGIG burpee to plate
15 YGIG Sandbag to shoulder
20 sync DB lunges

Buy out 2km ski

"

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

Teams of 2 – Benchmark Medley
For Time – Split Reps As Needed

Karen
150 Wall Balls (20/14)

Then:
Helen – 3 Rounds
500m / 400m Row
21 KB Swings (24/16kg)
12 Pull-Ups

Then:
Annie – 50-40-30-20-10
AB Mat Sit-Ups
DU/SU

TC:30 Mins.

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

TRIATHLON

"

4 Mins on 1 min off x 6
Alternate between

A) 1000m/900m C2 Bike
5 Sync Dumbbell Snatch
10 Sync Dumbbell Lunges
5 Sync dumbbell Snatch
Max Metres C2 bike in remaining
time

B) 1000m/900m C2 Bike
20 Wall Balls
10 Sync Down ups
Max Metres C2 bike in remaining
time

"

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

AMRAP 6
3 Rounds:

5 Burpee Box Jumps (24/20")
10 Slam Balls (9/6kg)

Then AMRAP:

10/8 Cal Ski
15 V-Ups

Rest 2:00

AMRAP 7
3 Rounds:
5 Burpee Box Jumps
10 Slam Balls

Then AMRAP:

10/8 Cal Ski
20 Hollow Rocks

Rest 2:00

AMRAP 8
3 Rounds:
5 Burpee Box Jumps
10 Slam Balls

Then AMRAP:

10/8 Cal Ski
30 sec. Forearm Plank Hold

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

2 Rounds
2:00 ON / 1:00 OFF – Rotate After Each Station

Station 1
Max Distance Row

Station 2
AMRAP 2

3/5 Strict Pull-Ups
10 DB Bench Press

Station 3
Max Distance Row

Station 4
AMRAP 2

10 Dual KB Sumo Squats
10 KB Front Rack Reverse Lunges

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

"Push- Pull
EMOM x16
min 1: 10-12 DB Z Press
min 2: 12 Alt DB Renegade Rows
min 3: 40 sec V-ups
min 4: Rest "

"5 Rounds
10 Pull ups
20 Push ups
30 Air Squats

4 min rest

10 Rounds
5 Pull ups
10 Push ups
15 Air squats

Scaled:
4 Rounds
10 Jumping Pull ups
10 Kneeling Push ups
30 Air squats

4 min rest

8 Rounds
5 Jumping Pull ups
10 Kneeling Push ups
30 Air squats "

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

"

AMRAP for 15 minutes:
15/12 cal Row
12 Slam Ball
9 Burpee

*rest 3 minutes

AMRAP for 15 minutes:
15/12 cal Ski
12 Slam Ball Squat (Bear hug or Shoulder)
9 Burpee

"

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

"

3 rounds:
400m Run or 5 laps
40 Air Squat
10/10 DB snatch (each side)

-straight into-

3 rounds:
400m Run or 5 laps
40 Lunge steps (bodyweight)
10/10 DB clean and Jerk (each side)

"

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

" Teams of 2
10 Rounds (YGIG Waterfall)
15/12 Cal Row
10/7Cal Bike
6 Burpees Box Jump overs

Scaled:

12/9 Cal row
8/6 Cal Bike
5 Burpees to target

Flow:
P1: Row
P2: Bike
P1: Burpees
P2: Row
P1: Bike
P2: Burpees
ETC.

Optional:
Tabata Palloff press (alt bt left and right)
Tabata Shoulder raises (plates)
Tabata Plank
Tabata DB Bicep curls (alt)

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

"

1.
AMRAP for 10 minutes:
30 second Dead Hang hold
30 second Tall Plank hold
30 second Hollow hold
30 second Air Bike

2.
AMRAP for 10 minutes:
12/9 cal AB
8 Dual DB bench press
4 Strict Pull up / Banded

2.
AMRAP for 10 minutes
4 Strict Chin up / Banded
8 Dual DB seated press
12/9 cal AB

"

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

"Gymnastics EMOM x16
min 1: 10-15 sec Chin Over Bar Hold
min 2: Max Reps Strict Pull ups
min 3: 10/ side Plank Rotation
min 4: Rest "

"4 sets
10 Toes To bar
5 Dual DB Hang clean and jerks (2x50/35)
15 mts Dual DB Front Rack Lunges (2x50/35)
5 Dual DB Hang clean and jerks (2x50/35)
10 Toes to bar
90 sec rest bt sets

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

"

4 minutes on / 2 minutes off x 6 sets

1.
400-500m Ski
25 Wall Ball
Max box jump w/ step down

2.
20 Box jump
25 Wall Ball
Max distance Ski

*alternate between 1 and 2 for 3 sets of each

"

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

"

2 sets:

1.
AMRAP for 6 minutes
10-15-20-25-30-35... etc
cal Row
15 Push up after each set*

- rest 2 minutes -

1.
AMRAP for 6 minutes
10-15-20-25-30-35...
cal Row
15 Dual DB push press after each set*

- rest 2 minutes -

*alternate between 1 and 2 for 2 sets of each

*start where you finished on the second set

"

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

"Teams of 2
AMRAP 12 MIN
90 Wall Balls (20/14)
1000/800 mts Ski
200 double-unders

2 min rest

AMRAP 10 MIN
45 Wall balls
500/400 mts Ski
100 double-unders

2 min rest

AMRAP 8 MIN
30 Wall balls
400/350 mts Ski
50 DU

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

"

With a partner

Every 8 minutes for 4 sets:
400m Run (together)
42 Dual KB deadlifts
30 KB goblet squat
Max cal AB

*share reps and cals however - 1 works. 1 rests.

*score: total cals after 4 sets

"

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

"Back Rack Lunges
10-10-8-8 (each leg)

90 sec rest bt sets

"21-18-15-12-9-6-3 reps for time of:
Push Jerk (95/75)
Cal Row

Optional:
Dual DB Push Jerk (2x50/35) "

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

"

Weightlifting (2/4)

2 minutes on / 2 minutes off x 5 sets:
20/15 cal Ski
Max Power Clean

*start at RPE 5 or 115/85 - aim to add 5-10lbs each round

"

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

AMRAP 30

20 m (each) DB Farmers Rack Walking Lunges (Resting partner hold DB in Front Rack)
600m/500m Ski
30 Devils Press
600m/500m Ski
60 Ab mat Sit Ups

TC: 30 Mins.

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

"

With a partner

Every 5 minutes for 6 sets:
1.
30/20 cal AB
15 Synchro Burpee over DBs
Max Dual DB thruster

2.
15 Dual DB devils Press
30/20 cal AB
Max synchro Burpee over DBs

*alternate between 1 and 2 for 3 sets of each

*share however - 1 works. 1 rests.

*DBs at 2x35/22.5 or Rx+ 2x50/35

"

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

"

Strength (2/4)

Every 2 minutes for 5 sets:
4 Deadlift

*building to a heavy 4 reps - add weight each set"

AMRAP for 10 minutes
30 Double under
12 Chest to bar pull up
6 Power Snatch (135/95)

"

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

Every 7 mins. x 4

25/15 Cal Bike
20 Wall Balls
15 Box Jumps
10 Gorilla Rows
5/5 KB Snatch

TC: 30 Mins.

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

"

Mixed Modal Conditioning

- In teams of 3

For time:
400/350 cal Row
400/350 cal Ski

*Every 6 minutes including 0:00
400m Run or 5 laps (together)

*time cap: 36 minutes

*both machines working at the same time

*share however - 2 works. 1 rests.

"

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

"

Weightlifting (2/4)

Every 2 minutes for 5 sets:
3 Split Jerk

*building to a heavy 3 reps - add weight each set

*no pauses this week "

10 rounds:
3 Bar muscle up
6 Box jump over (30/24)

*time cap: 12 minutes

"

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

EMOM SUNDAY (4/4)

EMOM for 30 minutes:
1. 12/9 Cal Ski
2. 4-6 Dual DB Devils Press (2x50/35)
3. 3-5 Bar Muscle Up
4. 8-10 Dual DB Hang Clean and Jerk (2x50/35)
5. 12/9 Cal Ski
6. Rest

TC: 30 Mins.

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

"

EMOM (2/4)

EMOM for 30 minutes:
1. 12/9 cal AB (Rx+ 15/12 cal)
2. 4-8 Strict HSPU
3. 12 Deadlift (225/155)
4. 4-8 Kipping HSPU (Rx+ Wall facing HSPU)
5. 12/9 cal AB
6. Rest

"

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

Handstand Walk
90s Work ; 1 min. Rest x 5 Rounds

RX+
10/15 Calories on the Bike (max distance Handstand Walk)

RX
5/8m Handstand Walk
6/4 Cal Bike
Max Wall Assisted Shoulder Taps

Scaled
2 Rounds Box Walk (1 clockwise, 1 counterclockwise) remainder Cal Bike

WOD

Ladder 10 mins.
3 Wall Walks
10 Wall Balls
3 Wall Walks
20 Wall Balls
3 Wall Walks
30 Wall Balls
ETC...

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

Accessories

3 SETS

10 DB Z Press (heavier than last week)
10 Barbell RDL's 40% of max DL
10 Weighted V ups (9 PLate)

Rest 90s / 2 mins. Between

WOD

5 Rounds for time of:

50-ft DB Front-Rack Lunge
25 Ab mat Sit Ups

Female: 35-lb DBs
Male 50-lb DBs

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

Every 2 mins. x 6

Build to max 3 position Snatch
1 High Hang
1 Hang
1 Floor

WOD

AMRAP 12
1000m / 800m Row

AMRAP Time Remaning

3 Power Snatch 115/85lbs
6 Overhead Squats
9 Box Jumps 30/24 inch

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

AMRAP 30

Teams of 3

50-40-30-20-10
Calorie Bike
Calorie Ski

(2 working : 1 resting)

Between each Set

15 sync Down ups (whole Team)
90 DU (30 each) / 180 SU (60 each)

TC: 30 Mins.

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

Weighted Pull Ups on the 2 x 5

RX - 5 Reps Same Weight Across

Scaled (no pull ups yet)

5 Sets
Banded 2/3 sets
2 Bottom Half Pull Ups
2 Top Half Pull Ups
2 Full Pull Ups

WOD

3 ROUNDS of:
30/24 Cal Row
15 Handstand Push Ups

Rest 3:00

3 ROUNDS of:
20 TTB
30/24 Cal Row

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

"

Strength (2/4)

Every 2 minutes for 5 sets:
4 Front Squat

*building to a heavy 4 reps - add weight each set"

For time:
400m Run
30 Toes to bar
3 Wall Walk
400m Run
20 Toes to bar
6 Wall Walk
400m Run
10 Toes to bar
9 Wall Walk

*time cap: 16 minutes

"

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

Back Squat Retest (Compare results to the 4th of April)

Build to a Heavy Single

Go every 2:30

5-5-3-3-1-1-1

WOD

Ladder 10 mins.

3-6-9-12-15 etc

Thrusters 95/65
Bar Facing Burpees

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

"Fielding"

3 Sets

12 Russian KB Swing Heavy
10 Kip Swing
8 Alt V-Ups

2 Rounds of:

A) AMRAP 90s
15/10 Cal AB
Max Burpee to Target

Rest 1

B) AMRAP 90s
20/15 Cal Row
Max Double Dumbbell Push Press (50/35)

Rest 1

C) AMRAP 90s
15/10 Cal AB
Max Slam Balls

Rest 1

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

"Wiggle On"

30 Minute EMOM
1) 8 DB Push Press (2 DB)
2) :30 Max Cals - Machine of Choice
3) :50 TTB
4) 12 DB Bicep Curl (2DB)
5) :50 Max Cals - Machine of Choice
6) Rest

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

"Parked"

Individual

10 Rounds Of:

500/400 Meter Row/Ski
20 Wall Balls 20/14

- Rest 60 Seconds -

TC: 35 Mins

-Aim Unbroken WB

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

"Cleaning up"

6 Rounds

3 min AMRAP

30 DU/50 SU
6 Dual DB Hang Snatch 2x16/12
6 HSPU
12 Sit Ups

{1min Rest BTS}

Pick Up Where You Left Off

Core FINISHER - Coaches Choice

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

"Builder"

30 Minute EMOM
1) 5 DB Z Press Seated / Heavy
2) 8/8 WB DB Single Arm Chest Press
3) 12 BB Deadstop Bent Over Row
4) 8 Hammer Curl + 4 Push Up
5) :50 Max Cals - Machine of Choice

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

"Jackie Twice Over"

Teams Of 2

2000m/1700m Row
100 DB Thrusters 35/22.5
60 Pull-Ups / 100 Ring Rows
100 DB Thrusters
2000m/1700m Row

TC: 32 mins

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

Hyrox Race Workout:

- 400m Run
- 40m Burpee broad jumps

- 400m Run
- 500m Ski/Row

- 600m Run
- 40 Jump lunges

- 600m Run
- 100m Farmer Carry

- 1km Row

- 1km Run
- 75 Wall Balls

T/C - 40

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

"HYBRID DOUBLES"

12 WIndow
- 800m run
- 30m Sled Push
- 400m Run
- Max Sled Pull

2 Minute rest

12 Window
- 800m Run
- 50m Sandbag Lunges
- 400m Run
- Max Cal Ski

2 Minute Rest

12 Window
- 800m run
- 40 Box Jumps
- 400m Run
- Max Wall Balls

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

"Long Aerobic wednesday"

36 Minutes:

A)
- 15 Burpees
- 100m Farmer Carry
- 15 Burpees
- Max Steady Pace Ski

B)
- 10 Ttb/Hanging leg raises
- 60s Plank Hold
- 10 Ttb/hanging Leg Raises
- Max Steady Pace Row

Your Goal with this workout:
Keep Heart Rate between 70% - 80% of max heart rate.

Long Aerobic work to prepare us for an intense doubles hyrox day tomorrow

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

Week 6: Strength Re - test

Strength Work:

Back sqauts: Build to find a 5 rep max
(20 minutes allocated for this

Capacity test:

For Time:
- 20 Cal Assualt bike
- 30 Thrusters @ 95/65
- 40 Burpee Over The Bar

(we will be re - testing this in 6 weeks)

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

"Hybrid Intervals"

10 Window
- 800m Run
- 500m Ski
- 400m Run
- Max Sled Push

2 Minute Rest

10 Window
- 800m Run
- 30 burpee to plate
- 400m Run
- Max Meters On Row

2 Minute rest

10 Window
- 800m Run
- 100m Farmer carry
- 400m Run
- Max Sandbag Lunges

Scaling option of 600m if members do no think they will complete 800m in less than 4:15

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

Teams of 2
4 Sets
6 MIN ON 3 MIN OFF

Sets 1 and 3:
40/32 Cal Row
40/32 Cal Bike
Max Cal Row in remaining time

Sets 2 and 4:
40/32 Cal Bike
40/32 Cal Row
Max Cal Bike in remaining time

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

"Split Jerks"

EVERY 2 X 5

Build to heavy split jerk 1 rep max

5 rounds for time of:

15 push jerks
12 over bar burpees
9 sumo deadlift high-pulls

♀65 lb ♂ 95 lb

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

3 mins max strict pull ups Retest

Every 6 x 4
25/20 Cal echo
20 toes to bar
100 double unders

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

EVERY 3 mins x 5

3 Deadlifts @ 80%

1 set of strict HSPU/DB z press RPE7

4 Rounds for time
5 wall walks
10-8-6-4 Squat cleans 155/105lbs
200m Run

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

"Buy in: 400 mts run

21-15-9
DB Hang Snatch (50/35)
Burpees over DB

15-12-9
Dual DB Bench/Floor press (2x50/35)
Dual DB Deadlift (2x50/35)

12-9-6
One DB Devil Press (50/35)
20/15 Cal row

Buy out: 400 mts run

TABATA L-sit hold (use boxes)
TABATA Side Bend (alt bt right and left)
TABATA Sit ups

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

MAYHEM

Individual WOD

5 Rounds for time:

400m Run
5 Clean & Jerk 155/105#
10 Burpee Over Bar
15 Pull Ups

TC: 25

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

ESCALATE

Individual METCON

In a 4 min window / 2 min rest x 6
(3 of each)

A)
200m Run
30 Sit Ups
Max Cal bike in the remaining time

B)
30 KB Swings 24/16#
30 KB Russian Twists
Max Cal row in the remaining time

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

UNITE

STRENGHT

Every 2 x 5

5 Back Squat @85%

Team of 3 WOD

16min AMRAP

P1: MAX Cal Bike

P1+P2 Waterfall Style

9 Wall Balls 20/14#
6 TTB
3 Dual DB Clusters 50/35#

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

ADRENALINE

HSPU Strength

EMOM 12

3 Strict HSPU
6 Dual DB Z Press
12 Plank DB Drag Through

INDIVIDUAL WOD

15min AMRAP

50 DU
3 Wall Walks
5 Dual DB STOH 50/35#

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

MAYHEM

Partner WOD
YGIG Share However (Unless Stated)

5 Rounds For Time:

200m Run (Together)
20 Push Press 135/95
30 Wall Balls 20/14#
30 Single DB Box Step Overs 50/35#-24/20”

TC: 30

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

Olympic Weightlifting

A) 2 sets (Empty Bar)

3 Clean Grip Deadlift
3 Clean High Hang High Pull
3 Hang Muscle Clean
3 Press in Split Stance
3 Clean
3 Tall Jerk (2 sec pause at catch)

B) 4 Sets

3 Power Clean + 3 Push Press @65%-70%
C) Power Clean and jerk waves
3-2-1
Clean and Jerk
Set 1: 72%-75%-78%
Set 2:75%-78%-82%
Set 3: 78%-82%-85%
Set 4: 78%-82%-85% or +

D) One and a Quarter Front Squat
12-12-10-10
90 sec 2 min rest bt sets

E) 3 Sets
10 Rings Push ups
5 Strict Toes to Bar
10 Rings Push Ups

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

TRIATHLON
"On a Running Clock

On 0:00

10 Rounds each (20 Rounds total)

15/10 Cal C2 Bike

At 12:00

5 Rounds Each (10 Rounds total)

1 lap run
12 DB Hang Clean and jerk
8 Box jump

At 25:00

180/140 Cal Bike

Cap 35 Mins"

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

RUNNING
Kick off your Sunday with a refreshing community run! Join us at 7 AM at Boroughs Café Yas Marina for a fun, all-levels session. Everyone runs at their own pace, turning back after 20–30 minutes as guided by the coach. Open to all—come run with us!

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

HYROX
"Hyrox race workout

5 Rounds For time

- 400m Run
- 40m Burpee Broad Jumps
- 20 Wall Balls
(1:00 Kb Hold after every round)

T/C - 35"

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

COMPETE
"Teams of 2
Buy in 1km Ski (1 athlete holding 1xKB Overhead)

Then 6 rounds
10 sync TTB
10 YGIG burpee to plate
15 YGIG Sandbag to shoulder
20 sync DB lunges

Buy out 2km ski"

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

HYROX
"""HYBRID DOUBLES

8 WIndow
- 800m run
- Max Sled Drag

2 Minute rest

8 Window
- 800m Run
- Max Burpee broad Jumps

2 Minute Rest

8 Window
- 800m run
- Max Sandbag Lunges

2 Minute Rest

8 Window
- 800m run
- max Wall balls"""

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

COMPETE
"3mins on 1min off x4
12 sync TTB
20 burpees over DB
Max sync wallballs

Rest 3.
3mins on 1min off x4
12 sync hang snatch
12 sandbag cleans
Max sync DB front squats"

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

"Heave"

EMOM 12

1) 30s Max Effort TTB
2) 12 V-Ups
3) 20s Hollow Hold

AMRAP 20

600m/500m Pow
50 Double Unders
500m/400m Cal Ski

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

"Built"

6 Sets Every 2 mins

A) 12 Db Bicep Curl
Max Push Up in Remaining Time

B) 14 Dumbbell Overhead Tricep Extension
Max V-Ups in Remaining Time

Every 6 mins x 3

500m/400m Row
21 Kettle bell Swings
12 Pull Ups "

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

Hang

5 Rounds for Time in Pairs

400m Run Together
20 Burpee Box Jump
30/24 Cal Row
30 DB Walking Lunges

TC: 35

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

"inspired"

In a 4 min Window / 2 min Rest x 6
(3 of Each)

A)
30 DumbBell Snatch
200m Run
Max Cal Bike in the Remaining Time

B)
30 KB Push Press x 2 KB
25 Sit Ups
Max Cal Row in the Remaining Time

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

"Deleted"

4 Sets Every 3 mins (12 mins)

12 Dumbbell Tempo RDL
8/8 Dumbbell Split Lunges

In 20 min Window

1 Lap Each KB Farmer Carry
1,000m/800m Ski
50 Wall Balls
1 Lap Each KB Farmer Carry
50 Wall Balls
1,000m/800m Row
1 Lap Each KB Farmer Carry

Max Distance Row Remaining Time

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

"Bailout"

Amrap 10
1000m/800m Ski
Amrap Remaining Time
IGYG Full Round

2 Burpee Pull-Ups
4 Box Jump Overs
8 Kettlebell Swings

Rest 2

10-20
For Time

100 Burpees Over the Rower

Rest 2

Amrap 10
1000m/800m Ski
Amrap Remaining Time
IGYG Full Round

2 Burpee Pull-Ups
4 Box Jump Overs
8 Kettlebell Swings

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

-Sunday Sweat Fest-

8 Window
- 800m Ski
- Max Shuttle Runs

2 Minute rest

8 Window
- 800m Ski
- Max Burpee Broad Jumps

2 Minute Rest

8 Window
- 800m Ski
- Max KB Farmer Carry

2 Minute Rest

8 Window
- 800m Run
- Single DB Walking Lunges

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

Teams of 3

15 mins. Window
3 Rounds
450m/300m Ski
30 Bench Press

*1 sandbag must be off the floor at all times
AMRAP Max Distance Ski
*After every swap 5 Sandbag Cleans

Rest 2

AMRAP 15

150 DU/SU
6 Rope Climbs
12 Down Ups (Sync)

RX 135/95 lbs

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

5 Rounds:
25/18 Cal Rower
30 AB Mat Sit Ups
20 DB Snatch

TC: 30 Mins.

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

- Thursday Intervals -

Every 7 mins. x 4
Teams of 2

40/20 Cal Bike
100 DU / 200 SU
500m/400m Cal Ski

Remaining Time synchro Down ups

Score Down Ups Across All Rounds

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

Wednesday
5 Sets

15/12 Cal Row
20 Wall Balls
15/12 Cal Row
20 Single DB Box Step Ups
15/12 Cal Row

Rest 2 mins. Between Sets

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

-Team Up Tuesday-

Partner WOD
For Time
1000m Ski
50 Pull Ups
25 Burpee Box Jump Over (Sync)
100 Wall Balls
25 Burpee Box Jump Over (Sync)
50 Pull ups
1000m Ski

**Rx 20/14 lbs

TC: 30 mins.

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

Five Tabatas in 24 mins.
Tabata Row
Tabata Air Squats
Tabata DU/SU
Tabata Push-Ups
Tabata Sit-Ups

1 min. Rest Between Each Tabata

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

5 ROUNDS

500m Row
20 Box Jumps 24/20
20 Wall Balls 20/14

TC: 25 Mins.

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

Accessories

3 SETS

12 DB Z Press
8 Barbell RDL's 40% of max DL
10 Weighted V-Ups 9 PLate

Rest 90s/2 mins. between

WOD

10 Rounds
For Time

10 Dealdifts 135/95
15 Hand Release Push Ups

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

Every 2 Mins. x 6

Build to Max 3 Position Full Clean

1 High Hang
1 Hang
1 Floor

WOD

For Time

6 Single Arm Devils Press
15 Chest to Bar Pull Ups
9 Single Arm Devils Press
15 Chest to Bar Pull Ups
12 Single Arm Devils Press
15 Chest to Bar Pull Ups
15 Single Arm Devils Press
15 Chest to Bar Pull Ups

TC: 15 Mins.

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

Teams of 2

For Time

100/80 Cal Row
100 KB Swings
100/80 Cal Row
100 BB Back Rack Lunges 75/65
100/80 Cal Row
100 Burpee Over Rower
100/80 Cal Row

TC:30 Mins.

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

5 SETS

Max Chin Over Bar Hold
30 sec. Wall Facing Handstand Hold
12/15 Banded Lat Pull Downs (Seated)

Rest 90s Between Sets

WOD

Every 4:00 for 16:00

18/15 Cal Bike
30/50 Double Under
8/12 Handstand Push Ups

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

Back Squats

Percentage is based off 90% of 1 Rep Max

Go Every 2:30

1. 80% X 3
2. 85% X 3
3. 95% X Max

WOD
For Time

50 Hang Power Cleans
50 SDHP
50 Push Press
50 Front Squats

RX 95/65lbs

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

5 ROUNDS

10 Shuttle Runs
15 Box jumps
20 DB Snatches
25 Ab Mat Sit Ups

TC ; 30Mins.

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

- Thursday Intervals -

TEAMS OF 2

Every 7Mins. x 4

500m Row
100 DU
400m Cal Ski

Remaining Time Syncro Down ups

Score Down Ups Across All Rounds

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

6 Rounds

10/8 Cal Bike
20 DB OH Lunge
10/8 Cal Bike
20 Single DB Box Step Ups
10/8 Cal Bike

Rest 1 Between Sets

TC: 30 Min.

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

-Team Up Tuesday-

WOD

For Time :

800m Ski
50 Pull ups
25 BBJO (sync)
100 Wall Balls
25 BBJO (sync)
50 Pull ups
1k Ski

*Rx 20/14lbs

TC : 30Mins.

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

Five TABATA's in 24Mins.

Tabata Row
Tabata Air Squats
Tabata DU/SU
Tabata Push-Ups
Tabata Sit-Ups

1Min. Rest Between Each TABATA

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

ACCESSORIES

3 SETS

12 DB Z press
8 Barbell RDL's 40% of MAX DL
10 Weighted V ups 9PLate)

Rest 90s/2Mins. Between

WOD

10 ROUNDS
FOR TIME

10 Deadlifts 95
15 Hand Release Push Ups

Deadlifts Should Feel Super Light First Few Rounds

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

Every 2Mins. x 6

Build To Max 3 Position Full Clean

1 High Hang
1 Hang
1 Floor

WOD

For Time :

6 Single Arm Devils Press
10 Pull ups/15 Jumping
9 Single Arm Devils Press
10 Pull ups/15 Jumping
12 Single Arm Devils Press
10 Pull ups/15 Jumping
15 Single Arm Devils Press
10 Pull ups/15 Jumping

TC: 15Mins.

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

Teams of 2

For Time :

1000/80 Cal row
100 KB Swings
100/80 Cal Row
100 BB Back Rack Lunges 75/65
100/80 Cal Row
100 Burpee Over Rower
1000/80 Cal row

TC: 30Mins.

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

5 SETS (last week)

MAX Chin Over Bar Hold
30sec. Wall Facing Handstand Hold
12/15 Banded Lat Pull Downs (Seated)
Rest 90sec. Between Sets

WOD

Every 4:00 For 16:00
12 Cal Ski
30/50 DU
8/12 Handstand Push Ups

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

Back Squats (Last Week)

Percentage Is Based Off 90% of 1 Rep MAX

Go Every 2:30

1. 80% X 3
2. 85% X 3
3. 95% X Max

WOD

For Time :

50 Hang Power Cleans
50 SDHP
50 Push Press
50 Front Squats

RX: 95/65lbs

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

"

With a partner

AMRAP for 30 minutes:
10-20-30-40-50... etc
cal AB
Dual DB bench press
Dual DB gorilla row
Single DB box step up (20"")

"

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

"

4 rounds:
400m Run or 5 laps
25/20 cal Ski
20 KB swing
15 Burpee touch

*time cap: 30 minutes

"

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

"

AMRAP for 7 minutes:
2-4-6-8-10-12-14-16... etc
Ring Row
Seated dual DB Z press

*rest 3 minutes

AMRAP for 7 minutes:
2-4-6-8-10-12-14-16... etc
alternating Dual KB farmer lunge
KB goblet heel elevated narrow stance squat

*rest 3 minutes

AMRAP for 7 minutes:
15 DB hammer curl
15 single DB tricep extension
15 single DB front raises

"

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

"

2 sets:

AMRAP for 6 minutes
12 DB deadlifts
12 Push up
12 Box jump over (24/20)

*rest 2 minutes

AMRAP for 6 minutes
12 DB hang clean
12 ABmat sit up
12 Box step overs (24/20)

*rest 2 minutes

"

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

"

AMRAP for 30 minutes:

3 rounds:
20/15 cal Ski
20 Slam Ball lunge
20 alternating V-up

-into-

3 rounds:
20/15 cal Row
20 Slam Ball
20 Slam Ball Squat

"

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

"

5 rounds:
400m Run or 5 laps
30 Wall Ball
20 Burpee to plate

*time cap: 30 minutes

"

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

"Every 8:00 x 4

(Alternate between A and B)

A. 5-10-15-20

Jumping pull ups
Cal ski erg

B. 5-10-15-20

Slam balls
Russian Kettle bell swings

L1 - 12kg
L2 - 16kg
L3 - 20kg
Spicy - 24kg"

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

"Warrior

In pairs:

AMRAP 6

50 double DB clean
Max cal bike in remaining time

Rest 3:00

AMRAP 6

50cal bike
Max double DB STOH

Rest 3:00

3 rounds for time

20 double DB clean and jerk
20cal bike

28min time cap"

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

4 rounds

16 plate GTOH
20 plate russian twist
16cal row

Rest 3:00

4 rounds

16 DB OH Lunge
12 box jumps
16 DB snatch

Time cap = 33mins

(Time cap part 1 at 15mins)

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

"EMOM30

1. 8-12cal row
2. 16-20 wall ball sit ups
3. 8-10cal assault bike
4. 16-20 slam balls
5. Rest "

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

"Partner barbell workout

AMRAP 25min

10-20-30-40-50...ect

Box jump over
Pull ups
power cleans

L1 - 55lb
L2 - 65-75lb
L3 - 80-85lb
Spicy - 95lb"

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

"Longer conditioning day

EMOM30

1. 8-12cal row
2. 16 alt. DB snatch
3. 8-12cal C2 bike
4. 16 alt. DB C&J
5. Rest (you're welcome)

(6 rounds)

L1 - 15-20lb
L2 - 22.5-25lb
L3 - 30lb
Spicy - 35lb"

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

"Lower body - Front squat

Every 2:00 x 6

3-2-1-3-2-1

"Every 3:00 x 4

12 deadlifts
10 front squats
8cal bike

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

"Barbell technique - Split jerk

Every 90s x 5

2 split jerks with a 3s pause in the catch

"Warrior barbell

AMRAP 6

30 clean and jerk
Max burpee over bar in remaining time

Rest 3:00

AMRAP 6

50 burpee over bar
Max clean and jerk in remaining time

Rest 3:00

3 rounds for time

20 clean and jerk
20 burpee over bar

28min time cap

L1 - 50-55lb
L2 - 65lb
L3 - 75lb
Spicy - 85lb"

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

"Gymnastics skill - rope climbs

EMOM15

1. 40s ski erg
2. 1-2 rope climbs/2-4 rope pulls
3. 30s hollow hold

"90s on; 30s off x 5

5 KB hang snatch + 5 KB push press e/s

Max cal ski erg in remaining time

L1 - 6kg (green)
L2 - 8kg (pink)
L3 - 12kg (blue)
Spicy - 16kg (yellow) "

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

"Booty day - Rev lunge

4 sets:

8/8 deficit Rev lunge (stand on 45lb plate)
20s bottom of squat goblet hold (KB)

Rest 1-2min

3 rounds for time:

16cal row
8 double DB devils cluster
8 cal row
4 Double DB devils cluster

Rest 90s between rounds

L1 - 2x15-20lb
L2 - 2x22.5lb
L3 - 2x25-30lb
Spicy - 2x35lb"

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

"Hyrox race workout"

5 Rounds For time

- 400m Run
- 40m Burpee Broad Jumps
- 20 Wall Balls

T/C - 30

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

"HYBRID DOUBLES"

8 WIndow
- 800m run
- Max Sled Pull

2 Minute rest

8 Window
- 800m Run
- Max Burpee broad Jumps

2 Minute Rest

8 Window
- 800m run
- Max Sandbag Lunges

2 Minute Rest

8 Window
- 800m run
- max Wall balls

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

"Long Aerobic wednesday"

40 Minute Amrap

10 - 15 - 20 - 25 - 30

- Row Cals
- Echo Bike Cals
- Sit Ups
(100m Farmer Carry after each Round)

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

Week 6: Strength Re - test

Strength Work:

Deadlifts: find a new 3 rep max!!
(12 minute Window)

Retest: Max Push-Ups in 60 seconds

Metcon:

3 Rounds For Time:

21 Cal Ski
15 Wall Balls
9 Burpee Broad Jumps

(60s Rest After each round)

T/C - 15

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

"Hybrid Intervals"

5 Window
- 800m Run
- Max Meters Ski

2 Minute Rest

5 Window
- 800m Run
- Max Sled Push

2 Minute rest

5 Window
- 800m Run
- Max Meters Row

2 Minute rest

5 Window
- 800m Run
- Max Farmer Carry

Scaling option of 600m if members do no think they will complete 800m in less than 4:15

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

Five Tabatas in 24 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups

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

From the rack 15min to build to 3 rep max thruster

For time

21-15-9 Reps for Time
Squat Snatches (95/65 lb)
Chest-to-Bar Pull-Ups

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

EMOM for 39 minutes
1 minute Row
1 minute SkiErg
1 minute Echo Bike
1 minute Rest

Pick between

males 10/20 cals each machine
females 6/15 cals each machine

hold across all rounds

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

Split Jerks

EVERY 2 X 5

Build to heavy split jerk double

5 Rounds for Time
15 Push Presses (50/35 kg)
21 Power Cleans (50/35 kg)
400 meter Run

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

Strict pull-ups week 3 based on test week

0–15 total reps:

Set 1: 7 reps

Set 2: 6 reps

Set 3: 5 reps

Set 4: 5 reps

16–30 total reps:

Set 1: 12 reps

Set 2: 11 reps

Set 3: 9 reps

Set 4: 9 reps

31+ total reps:

Set 1: 16 reps

Set 2: 15 reps

Set 3: 12 reps

Set 4: 11 reps

Rest 90 seconds between sets

Amrap 15

10 alternating DB snatch 50/35
15 Toes to bar
30 Double unders

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

EVERY 3 mins x 5

5 dealdifts @ 75%

1 set of strict HSPU/DB z press RPE7

For Time:
50 Wallballs (20/14)
50 Box Jumps 24/20
50 Wallballs (20/14)

On the Minute [Starting at 0:00]:
5 burpees
TC16

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

"HYBRID DOUBLES"

8 Window
- 800m Run
- Max Sled Drag

2 Minute rest

8 Window
- 800m Run
- Max Burpee Broad Jumps

2 Minute Rest

8 Window
- 800m Run
- Max Meters Row

2 Minute Rest

8 Window
- 800m Run
- Max Wall Balls

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

"Hybrid Intervals"

5 Window
- 400m Run
- Max Meters Ski

2 Minute Rest

5 Window
- 400m Run
- Amrap of:
- 12 Jump Lunges + 6 Box Jumps

2 Minute rest

5 Window
- 400m Run
- Max Meters Row

2 Minute rest

5 Window
- 400m Run
- Max Farmer Carry

Scaling option of Run out 1:00 and then run back.

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

AMRAP for 30 minutes

500m/400m Ski
30 Wall Ball
500m/400m Row
20 Burpee to Target
10 Sand Bag Box Step Overs 100/70

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

5 Rounds (Start a new round every 5 minutes):

9 Wall Balls (20/14 lbs)

12 Hand-Release Push-Ups

15 Kettlebell Swings (53/35 lbs)

30s Assault Bike Sprint

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

EMOM – 30 Minutes

Every Minute on the Minute:

Minute 1: 5/10 Strict Pull-Ups

Minute 2: 200m Row

Minute 3: 10 DB Bench Press (50/35#)

Minute 4: 200m Row

Minute 5: 10/15 Plate Ground-to-Overhead (45/25#)

Minute 6: 15 Box Jumps (24/20)

Minute 7: Rest

Repeat for 5 rounds (30 minutes total)

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

Team Up Tuesday -

Teams of 2 AMRAP 30

30 Devils Press
600m Ski
30ft Walking Lunge each (resting athlete holding DB in front rack)
600m Ski
60 Ab Mat Sit Ups

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

- Monster METCON Monday -

AMRAP in 20 minutes
4 Dumbbell Thrusters (2x50/35 lb)
6 Toes-to-Bar
24 Double-Unders

Cash Out

Time Cap at 10 Minutes:

10 Down to 1

Tuck-Ups

Plank Jacks

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

Bench Press Test

on the 2 x 6

Build to 5 Rep max

AMRAP 15
5 25ft Shuttle Runs
8 DB Front Squats
5 25ft Shuttle Runs
12 Strict Ring Dips/Hand Release Push Ups

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

Clean and Jerk 15mins to build to 1 rep max

Teams of 3 – For Time
1 Athlete works on Clean & Jerks
2 Athletes perform Synchro BBJO
(1 Barbell per team – change plates as you go)

CLEAN & JERK + SYNCHRO BBJO LADDER

20 Synchro BBJO (24/20)
60 C&J @ 95/65

20 Synchro BBJO (24/20)
48 C&J @ 115/75

20 Synchro BBJO (24/20)
36 C&J @ 135/95

20 Synchro BBJO (24/20)
24 C&J @ 185/125

20 Synchro BBJO (24/20)
15 C&J @ 225/155

Time Cap: 30 Minutes

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

Cardio Day

6 Rounds for Total Reps in 30 minutes

1 minute of Ski (for calories)
1 minute of Double Unders
1 minute of Assault Bike (for calories)
1m 10m Shuttle Runs
1 minute Rest

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

Test Week (Week 1):

Max Strict Pull-Ups in 1 Unbroken Set.

Record your score to use for percentage-based work.

If you don't have strict pull ups use a band that allows to to get 6/10 QUALITY reps

400m Row
5 Rounds of Nate
400m Row
4 Rounds of Nate
400m Row
3 rounds of Nate
400m Row
2 Rounds of Nate
400m Row
1 Round of Nate

Nate =
2 Bar Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings 32/24kg

TC35

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

"CrossFit Total Retest"

15mins for each lift

20 mins 1 Rep Max Back Squat
10 mins 1 Rep Max Strict Press
15 mins 1 Rep Max Deadlift

Score total LBS lifted

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

2:00 WORK / 2:00 REST
x 4 Rounds

20 Cal Row
Max Burpees

REST UNTIL 20:00

2:00 WORK / 2:00 REST
x 4 Rounds
50 Double unders
Max Cal Ski

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

For Time

Teams of 2 – Split Reps Evenly

1,200m Row
60 DB Push Press 2 x 50/35lbs
36 Toes-to-Bar
800m Row
40 Dual DB Power Cleans
24 Toes-to-Bar
400m Row
20 Dual Devils Press
12 Toes-to-Bar

TC: 25 Minutes

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

"

Weightlifting (1/4)

5 rounds:
21/16 cal Row
15-12-9-7-5
*Squat Snatch

*rest 2 minutes between rounds

*start at RPE 5 or 95/65 - aim to add 5-10lbs each round

*time cap: 25-30 minutes

"

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

"

With a partner

4 minute on / 2 minutes off
24/18 cal AB
16 Dual DB Box step ups (2x50/35 - 20)
12 Synchro single DB Hang Clean & Jerk

*In remaining time

Max Wallballs

*share reps and cals however - 1 works. 1 rests.

*stop when you reach 150 wall balls or Time cap: 30 minutes

"

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

"

Strength (1/4)

Every 2 minutes for 5 sets:
5 Deadlift

*building to a heavy 5 reps - add weight each set "

AMRAP for 10 minutes:
10 Power Clean (135/95)
15 Burpee over bar
10 Front Squat
15 Burpee over

"

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

"

Mixed Modal Conditioning

5 minutes on / 2 minutes off x 4 sets

1.
500/400m Ski
300/200m Row
Max cal AB

2.
18/24 cal AB
300/200m Ski
Max distance Row

*alternate between 1 and 2 for 2 sets of each

"

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

"

Weightlifting (1/4)

Every 2 minutes for 5 sets:
3 Paused Split Jerk

*add weight each set

*perform with a 3 second pause in the dip and catch position

"

5 rounds:
400m Run or 5 Laps
10 Box jump over (24/20)

*time cap: 16 minutes

*Optional Rx+ 30/24"" box

"

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

"

Gymnastics / Odd Object EMOM (1/4)

EMOM for 30 minutes:
1. 12/9 cal Ski (Rx+ 15/12 cal)
2. 6-12 Chest to bar Pull up
3. 12 Dual KB Thrusters (2x16/12kg or Rx+ 2x24/16kg)
4. 6-12 Toes to bar
5. 12/9 cal Ski
6. Rest

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

"

Strength (1/4)

Every 2 minutes for 5 sets:
5 Front Squat

*building to a heavy 5 reps - add weight each set"

AMRAP for 12 minutes:
8 Power Snatch (115/85)
60 Double Under
4 Wall Walk

"

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

"In Pairs
2 Rounds
50/40 Cal Row
40 Toes to Bar
30 Burpees Box Jump overs
40 Synchro Sit ups
50 KB Swings (53/35)

Superset
3 Sets
1 min ski (just arms)
15 Rotational plank each side
15 Leg raises

1 min rest

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

"Seated BB Shoulder Press
4 sets of 8-10 reps

after each set:
Weighted plank 30-40 sec
90 sec-2 min rest bt sets "

"""Cindy Interval""
AMRAP 4 MIN x4 rounds
5 Pull ups
10 Push ups
15 Air Squats

2 min rest

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

For time
30/24 cal bike
50 Double unders or 75 SU
30/24 Cal ski

Rest 2 min

25/19 Cal bike
50 double unders
25/19 Cal ski

rest 2 min

20/14 Cal bike
50 double unders
20/14 Cal ski

rest 2 min

25/19 Cal bike
50 double unders
25/19 Cal ski

Rest 2 min

30/24 cal bike
50 Double unders
30/24 Cal ski

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

"Strict Pull up/ Kipping Pull up
Every 90 sec x8
3 Strict Pull up + 5 Pull ups

Level 1: 3 Banded strict Pull ups + 5 Half Pull ups
Scaled: 3 Negative Strict Pull ups + 5 Ring Rows "

"5 Rounds for time
15 Mts SB Carry
3 Wall walks
15 Mts SB Carry
200 mts run "

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

"Teams of 2 AMRAP 40 MIN
60 Burpees
100 Sit ups
1200/1000 mts Row

50 Box Jump overs (24""/20"")
80 Hang Clean and jerks (50/35)
1000/800 mts Row

40 Burpees box jump overs
60 V-ups
Max mts Row in remaining time

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

"Bulgarian Split Squat
4 sets of 8-10 reps each leg

After each set: 40-60 sec wall sit hold
90 sec-2 min rest bt sets

"Every 7 min x 3 Rounds
20/15 Cal Bike
20 BB Front squats
20 KB Swings (53/35)"

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

-Sunday Hybrid Engine -

Zone 3

36 MIns

A)
10 Shuttle Runs
20 Ab mat Sit Ups
10 Shuttle Runs
Max steady bike in remaining time

B)
50m Farmer Carry
20 Wall Balls
50 Farmer Carry
Max Steady Ski in remaining time

Rotate between A & B.

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

Olympic Weightlifting

A) Clean and Jerk Primer

2 sets (empty bar)
3-5 Muscle clean
3-5 High hang power clean (2 sec pause at catch)
3-5 SLOW front squats
3-5 Press in split stance position
3-5 Seated Box jump

B) Clean

6 sets Every 90 sec
1 Clean Pull
1 Squat clean
1 Front squat @85%-90% of max clean

C) Clean Pull

4 sets
3 Hang Clean high pulls @90%

D) Back Squat
Find 5 heavy reps

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

MAYHEM

Individual WOD

For Time:

Buy in: 800m Run

Into 5 Rounds

5 Push Jerks 135/95#
10 Burpee Over Bar
15 Wall balls 20/14#

Buy out: 400m Run

Cap 25 mins

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

ESCALATE

Individual METCON

30s on 30s off x 30

1. Cal Bike
2. Hollow Rocks
3. Cal Row
4. Burpee Over Rower
5. V-Sit Ups

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

UNITE

STRENGHT

Every 2:30 x 4

7 Back Squat @85%

Partner WOD
YGIG Split However

18min AMRAP

30/24 Cal Bike
30 Dual DB Deadlifts 50/35#
20 TTB
20 Dual DB Thrusters

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

ADRENALINE

Handstand Strength

EMOM 12

1) 1 Wall Walk + Max Wall Facing HS Hold
2) Dual DB Power Clean + 7.5m Mixed Rack DB Carry
3) Dual DB Power Clean + 7.5m Mixed Rack DB Carry

INDIVIDUAL WOD

EMOM x 16

1) 100m Run 2) 16 ALT. DB Snatches 50/35
3) 10 Burpee over DB
4) 15 KB Swings 24/16#

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

MAYHEM

Partner WOD
YGIG Share However

5 Rounds for Time:

24/20 Cal Bike
20 Box Jump Overs 24/20”
16 Pull ups
12 Clean & Jerk 135/95#

Cap 30min

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

COMPETE

"Teams of 2
35min AMRAP
2000m Echo/Assault Bike
200m sandbag carry
20 sandbag up and over
400m run together
"

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

COMPETE

"Teams of 2
1km run buy in
50 box jump overs
50 DB deadlift
30 sync burpees
50 DB front squats
50 DB Cleans
30 sync burpees
1km run buy out"

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

HYBRID DOUBLES

3 Rounds:
- 400m Run
- 40m Burpee Broad Jumps

Into:

2 Rounds:
- 800m Run
- 50m Db Lunges

Into:

1 Round:
- 1km Run
- 100 Wall Balls

T/C - 40

Scaling options:
- 400m - Run out 1 Minute then run back
- 800m - Run out 2 Minutes then run back
- 1Km - Run out 2:20 Minutes then Run back

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

HYBRID

Hybrid Intervals

15 Window:

- 200m Run
- 500m Ski
- 400m Run
- 15/12 Cal Assault Bike (Leg Only)
- 400m Run
- Max Sled Drag (2 x 45 male/ 1 x 45 female)

3 Minute Rest

15 Window:

- 200m Run
- 60m Burpee Broad Jump
- 400m Run
- 500m Row
- 400m Run
- Max Farmer Carry (Raceweight)

Scaling Options:
- 200m - Run out 30s then run back.
- 400m - Run Out 1 Minute then run back.

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

RUNNING
Kick off your Sunday with a refreshing community run! Join us at 7 AM at Boroughs Café Yas Marina for a fun, all-levels session. Everyone runs at their own pace, turning back after 20–30 minutes as guided by the coach. Open to all—come run with us!

"Hyrox race workout

400m Run
750m Ski

400m Run
40/32 Cal Assault bike

800m Run
30m Sled Pull

800m Run
40m Burpee Broad Jumps

1km Run
1km Row

T/C - 40"

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

TRIATHLON
"In Pairs

4 rounds

2500/2000m C2B
30 sync jumping lunges
15 sync down up
30 sync dumbell push press

TC: 35 Mins

"

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

"HYBRID DOUBLES

3 Rounds:
- 400m Run
- 40m Burpee Broad Jumps

Into:

2 Rounds:
- 800m Run
- 50m Db Lunges

Into:

1 Round:
- 1km Run
- 100 Wall Balls

T/C - 35"""

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

TRIATHLON
"AMRAP 35

3 Rounds

1000/900m C2 Bike
50 Wall Ball
1000/900m C2 Bike
50 Dumbell Snatch
1000/900m C2 Bike

In Remaining time Max Meter C2 bike
every 500m - 10 Synchro down up
"

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

Accessories

4 SETS

10 Bench Press HEAVY
20 Banded Pull aparts between each set

Rest 90s between sets

WOD

Rounds and Reps as possible in 18Miinutes of:

15 push ups
50-foot dumbbell overhead walk
30 AbMat sit-ups
100-foot dumbbell front-rack carry
45 box step-ups
150-foot dumbbell farmers carry

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

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

Every 5 x 5

250m/200m Row
1 Rounds of DB DT
250/200m Row
1 Rounds of CINDY

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

"Big Friday"

Teams of 2

FOR TIME :

120 DU
2Km/1600M Row
50 Burpee Box Jump Overs
120 DU
50 Burpee Box Jump Overs
2Km/1600M Row
120 DU

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

3Mins.ON ; 3Mins.Off x 6

25/18 Cal Ski

20 KB Swings

Alternate Between:

Max AB Mat sit ups

Max Push-Ups

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

Wednesday

EMOM 25

1 - 10/6 Cal Row
2 - 12 DB bench press
3 - 10/6 Cal Row
4 - 12 Goblet lunges
5 - 3 Wall Walks

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

Teams of 2

4 ROUNDS

20 pull ups
30/12 Cal Assault Bike
40 KB Swings (24/16 kg)
50 Air squats

RX+ 40 Pull ups

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

25Mins. Window

For Time:

1000m Row
30 Box Jumps
30 Dumbbell Snatches (50/35)
750m Row
20 Box Jumps
20 Dumbbell Snatches (50/35)
500m Row
10 Box jumps
10 Dumbbell Snatches (50/35)

Amrap time remaining MAX DISTANCE ROW

Core Cash out Every 2:30mins x 3

10 Hollow Rocks
8 v-ups
6 single leg v-ups

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

For time:
40 pull-ups
40 burpees
20 Deadlifts 135/95lbs

Rest 3 minutes

For time:
30 pull-ups
30 burpees
20 Deadlifts 135/95lbs

Rest 2 minutes

For time:
20 pull-ups
20 burpees
20 Deadlifts 135/95lbs

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

10mins Handstand walk levels

RX for time 200ft HSW

Level 1 HSW attempts

Level 2 Partner HSW Practice

Scaled 5 sets Wall handstand hold 30 shoulder taps

WOD

"WALKING ON SUNSHINE"

4 ROUNDS

AMRAP 4:
30/21 Cal Row
21 KB Swings 24/16
Max Wall Walks

Rest 4 Minutes Between
*Score Is Total Reps for All 4 Rounds*

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

10 Mins.to Establish Max 3 Rep Hang cluster

WOD

Amrap 14

20 Box jump overs
20 Power cleans
20 Box jump overs
20 Power cleans
20 Box jump overs
20 Power cleans
20 Box jump overs
AMRAP Power Cleans

**Rx + : 95/65/135/95/185/115/225/155
**RX Male : 95/115/135/155
**RX Female : 55/75/95/105
Intermediate Male :65/95/115/135
Intermediate Female : 45/65/85/95

Box 24/20inches

Round 1:

30/24 Cal Ski
20/15 Calories Assault Bike
50 DU
Rest 2

Round 2:

25/18 Cal Ski
15/10 Calories Assault Bike
50 DU
Rest 2

Round 3:

20/14 Cal Ski
10/6 Calories Assault Bike
50 DU
Rest 2

Round 4:

25/18 Cal Ski
15/10 Cal Bike
50 DU
Rest 2

Round 5:

30/24 Cal Ski
20/15 Cal Bike
50 DU

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

4 SETS

Max chin over bar hold
30s Wall Facing Handstand hold
20 Straight arm banded lat pull downs

Rest 90secs between sets

WOD

AMRAP 12

3 Toes to Bar, 3 burpees over rower , 12/9 Cal Row
6 Toes to Bar, 6 burpees over rower , 12/9 Cal Row
9 Toes to Bar, 9 burpees over rower , 12/9 Cal Row

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

Back Squats

Percentage is based off 90% of 1 rep max

Go Every 2:30

1. 75% X 5
2. 85% X 3
3. 95% X max

WOD

For Time:
27-21-15-9
Power Snatch 75/55
Wall balls 20/14

TC :15Mins.

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

--Big Friday --

Amrap 25

250m Row
25ft DB Front rack walking lunges
15 Toes to bar
10 DB power cleans
25ft DB Front rack walking lunges

2 x 50/35lbs

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

-Intervals -

Part 1 – 3 Rounds
3:00 ON / 2:00 OFF

Max Distance Row

Max Distance Ski

Max Distance Bike
→ Moderate Effort (~80%)

Part 2 – 3 Rounds
2:00 ON / 1:00 OFF

Max Distance Row

Max Distance Ski

Max Distance Bike
→ Faster Pace (~85–90%)

Part 3 – 3 Rounds
1:00 ON / 0:30 OFF

Max Distance Row

Max Distance Ski

Max Distance Bike
→ Sprint Effort (90–100%)

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

- Was7h Wednesday -

90s ON / 30s OFF x 3 Rounds (20 Minutes Total)
Alternate between 3 stations:

Station 1:
10/9 Calorie Ski

Max Push-Ups in remaining time

Station 2:
10 Shuttle Runs (10m)

Max V-Ups in remaining time

Station 3:
10/9 Calorie Bike

Max Strict Pull-Ups in remaining time

CASH OUT

10-9-8-7-6-5-4-3-2-1

DB lateral raise
DB hammer curls
DB upright rows

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

-Team Up Tuesday -

Teams of 2

For Time

100/80 Cal Row
100 Kettlebell Swings
100/80 Cal Row
100 Slam ball bear hug lunges
100/80 Cal Row
100 Toes to Bar
100/80 Cal Row

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

- Monster METCON Monday -

10 Rounds for Time

10/6 Cal Bike
10 Burpees
15 Wall Balls

TC25

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

Deadlift 6/6

Percentage is based off 90%

1. 77.5% X 3
2. 87.5% X 3
3. 97.5% X max
4. 77.5% X max"

10 Rounds for Time

10 DB Snatch
30 Double Under's

50/35lbs

TC15

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

4 min AMRAP

21/18 Cal Bike
21 Front Squats 95/65lbs
21 Pull ups

Rest 4

4 min AMRAP

15/12 Cal Bike
15 Front Squats 115/85lbs
15 Pull ups

Rest 4

4 min AMRAP
9/6 Cal Bike
9 Front Squats 135/95lbs
9 Pull ups

Rx+ option Pull ups/Chest to bar pull ups/Bar muscle ups
RX+ loading 95/65bs/135/95obs/185/135lbs

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

Team of 2

With a partner

6000/5000m Row For time

*Every 6 minutes including 0:00:

10 Synchro Down up
15 Synchro Box Jumps
10 Synchro Down up

time cap: 36 minutes

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

Strict Press 6/6

Percentage is based off 90%

1. 77.5% X 3
2. 87.5% X 3
3. 97.5% X max
4. 77.5% X max

"""Roundtable""""

AMRAP 10:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
6-9-12...Toes to Bar

Barbell: (135/95)

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

Squats week 6/6

Based off 90%

75% x 6
85% x 6
Max x 95%

For Time:

50 Wallballs (20/14)
50 Box Jump Overs (24″”/20″”)
50 Wallballs (20/14)

On the Minute [Starting at 0:00]:
5 Burpees

TC16

"With a partner

In a 30 minute window:

100/75 cal AB
100 Dual KB Deadlift
100/75 cal Ski
100 Dual KB Squat
100/75 cal Row
100 Dual KB Shoulder to overhead
Max Burpee over KBs

*share however - 1 works. 1 rests. "

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

"4-5 rounds:
400m Run or 5 lap Run
30 Slam Ball lunge (on the shoulder or bear hug)
25/20 cal AB
20 Slam Ball

*time cap: 30-35 minutes

"

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

"AMRAP for 12 minutes:
2-4-6-8-10-12-14-16... etc
Strict Pull up / Banded Pull up
Dual DB bench press

*1 lap run after each set

*rest 4 minutes

AMRAP for 12 minutes:
2-4-6-8-10-12-14-16... etc
Dual seated DB Z press
Dual DB bent over row

*1 lap run after each set

"

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

"AMRAP for 15 minutes:
400m Run or 5 laps
500m Ski

*rest 3 minutes, then

AMRAP for 15 minutes
20 Wall ball
20 Push up
20 KB SDHP "

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

"With a partner

In a 30 minute window:

3 rounds:
50/35 cal AB
50 Box step overs (24/20 - bodyweight)
50 Synchro ABmat sit up

*in remaining time

Max Distance Row

*share however - 1 works. 1 rests

"

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

"AMRAP for 8 minutes
15/12 cal Row
15 Dual DB shoulder to overhead

*rest 2 minutes

AMRAP for 8 minutes:
12/9 cal Ski
12 Burpee over DBs

*rest 2 minutes

AMRAP for 8 minutes:
2 lap Run
15 Dual DB hang clean

"

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

"AMRAP for 8 minutes:
10 Snatch at RPE 5
8 Snatch at RPE 6
6 Snatch at RPE 7
4 Snatch at RPE 8
Max reps at RPE 9

*rest 4 minutes

AMRAP for 8 minutes:
10 Clean and Jerk at RPE 5
8 Clean and Jerk at RPE 6
6 Clean and Jerk at RPE 7
4 Clean and Jerk at RPE 8
Max reps at RPE 9

"

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

"EMOM Saturdays (4/4)

EMOM for 30 minutes:
1. 12/9 cal AB
2. 4-6 Dual DB devils press (2x50/35)
3. 3-5 Bar Muscle up
4. 9-12 Dual DB thruster (2x50/35)
5. 12/9 cal AB
6. Rest

*optional Rx+ 15/12 cal AB "

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

"Strength (4/4)

Every 2 minutes for 6 sets:
2 Barbell Bench Press

*building to a heavy 2 reps - aim to increase load from last week "
"AMRAP for 15 minutes
400m Run
10 Pull up
15 Push up
20 Air Squat

"

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

"Mixed Modal Conditioning

With a partner

For time:
2000m Row
200/150 cal AB
2000m Row

*share however - 1 works. 1 rests.

*time cap: 30 minutes

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

"Weightlifting (4/4)

EMOM for 10 minutes:
1 Paused Squat Clean

*perform with a 3 second pause at the knee

**build to a technical heavy single "
"AMRAP for 12 minutes:
3 Wall Walk
6 Power Clean (155/115)
12 Toes to bar
"

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

"Gymnastics (4/4)

EMOM for 8 minutes
1. 3-6 Wall facing HSPU / 8-12 Box HSPU
2. 4-8 Strict chin up / Banded Strict chin up"
"3 rounds:
400m Run
20 alternating DB hang Snatch (50/35)
10 Burpee Box jump over (24/20)

*time cap: 16 minutes

*optional Rx+
30 alternating DB hang snatch
15 Burpee box jump over "

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

"Strength (4/4)

Every 2 minutes for 6 sets:
2 Back Squat

*building to a heavy 2 reps - aim to increase load from last week "
"Erg Intervals (4/4)

EMOM for 16 minutes:
1. 16/14 cal Row
2. 16/14 cal Ski

*Rx+ 18/16 cals on each machine

*each machine should NOT take longer than 50 seconds "

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

"EMOM12

1- 10-15 Cal ski
2- Max DB Hang C&J
3- Rest

Rest 3 mins

EMOM12

1- 6-12 Burpee Box Jump overs
2- 60s wall sit hold
3- Rest"

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

"30minute AMRAP:

In pairs

50cal row
50 wall balls
50 DB snatch
50 DB box step ups
50 wall ball sit ups "

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

"6min AMRAP; 2min Rest x 4

(Alternate between A and B)

A. 3-6-9-12-15....

T2B/ knee raises
Alt DB devils clean

B. 3-6-9-12-15....

KB SDHP
DB STOH"

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

"In a 28 minute window

14 rounds YGIG (with a partner - 7 rounds each)

6cal bike
12 slam balls
12 goblet squats

In remaining time

Max cal bike "

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

"Partner barbell workout

8mins on; 2mins off x 3

50cal row
40 cleans
30 v-ups

Max cal row"

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

"Longer conditioning day

In teams of 3

30min AMRAP:

20 synchro shuttle runs
30 synchro down ups
40 synchro farmers carry lengths
500m row + 24cal assault bike"

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

"Lower body - Front squat

Every 2:00 x 6

5-3-1-5-3-1 reps "
"Workout

EMOM12

1. 10-15cal row
2. 12 barbell front rack lunges
3. 12 double DB power cleans
4. rest

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

"Barbell technique - OHS

4 sets:

1 power snatch + 2 paused OHS (2s at the bottom)

"Warrior barbell

In pairs

24min AMRAP:

800m ski
60 wall balls
40 power snatch

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

"Barbell bench press

Every 2:30 x 5

10-8-6-4-2 bench press
12 alternating KB gorilla row

"Workout

3 rounds for time

60 double unders/120 single skips
30 v-ups
15 double DB power clean

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

"Booty day - Rev lunge

4 sets:

6/6 Rev lunge (Heavier than last week)
15 side plank dips each side

Rest 1-2min "

"2mins on; 1min off x 3

12-15cal row
10 burpee over bar
Max Front squats in remaining time

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

"Toes to bar Volume
Every 2 min x 5 Sets
15-20 Toes to bar

Level 1: 15-20 Hanging Straight legs raises
Scaled: 15-20 V-Ups "

AMRAP 14
15 Wall balls
9 Chest to bar Pull ups
3 Devil press (2x50/35)

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

"Teams of 2

AMRAP 15 MIN
P1: Max Cal Ski
P2: 15 mts SB Walking Lunges
10 burpees over SB
5 SB Over shoulder

no rest

AMRAP 15 MIN
P1: Max Cal Bike
P2: 15 mts SB Walking Lunges
10 burpees over SB
5 SB Over shoulder

Swap every time P2 finishes a round "

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

"Strict HSPU/ Kipping HSPU
Every 2 min x 5 Sets
5 Strict HSPU + 8 Kipping HSPU

Level 1: 5 Negative HSPU + 8 Pike push up
Scaled: 5 Pike Push ups + 8 DB Push press "

"4 Rounds for time
50 DU
20 Mts Farmers Carry
400/350 mts row
20 Mts Farmers Carry
50 DU
Rest 1 min after each round "

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

"10 Rounds for time YGIG
12 Slam balls Squats
20 Abmat Sit ups

10 Rounds YGIG
5 Strict Pull ups
15 KB Swing (53/35)

10 Rounds YGIG
1 Round of ""DB DT"" (2x50/35)

1 Rounds of ""DB DT""
12 Dual DB Deadlift
9 Dual DB Hang Power Cleans
6 Dual DB Push Jerk

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

"Hip Thrust
5 Sets of 5 reps

Rest 90 sec-2 min bt sets

*As heavy as possilble "

"4 Sets
200 mts run or 250 mts row
20 DB Snatches (50/35)
200 mts run or 250 mts row
20 Toes to bar
Rest 3 min bt sets "

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

Big Friday

TEAMS OF 2

For time ;

200 SU
1600 MTS Row
50 BBJO
200 SU
50 BBJO
1600 MTS Row
200 SU

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

3Mins. ON, 1 Mins. OFF

Before Each Set 60Meters Farmers Carry

15 Cal Bike
20 Kettle Bell Swings

Alternate Between:
Max AB Mat Sit-Ups
Max Push-Ups

RX+ 20 Cal Bike

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

EMOM 25

1 - 10 Cal Row
2 - 15 DB Bench Press (Heavy )
3 - 10 Cal Row
4 - 12 Goblet Lunges (Each Leg)
5 - 5 Wall Walks

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

TEAMS OF 2

4 ROUNDS

20 Pull Ups
30/12 Cal Ski
40 KB Swings (24/16kg)
50 Air Squats

RX+ 40 Pull Ups

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

25Mins. Window

For Time:

1000m Row
30 Box Jumps
30 DB Snatches (50/35)
750m Row
20 Box Jumps
20 DB Snatches (50/35)
500m Row
10 Box Jumps
10 DB Snatches (50/35)

AMRAP Time Remaining Max Distance Row

Core Cash Out Every 2:30 Mins. x 3

10 Hollow Rocks
8 V-Ups
6 Single Leg V-Ups

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

ACCESSORIES

4 SETS

10 Bench Press 31x1 RPE7
12 DB Front Rack Walking Lunges

Rest 90s Between Sets

WOD

Rounds And Reps As Possible In 18 Mins. Of:

15 Push Ups
5 LAPS DB Overhead Walk
30 Ab Mat Sit-Ups
10 LAPS DB Front-Rack Carry
45 Box Step-Ups
15 LAPS DB Farmers Carry

♀ 35lb DB, 20-Inch Box
♂ 50lb DB, 24-Inch Box

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

EVERY 90Sec. x 8

3 Hang Cluster Building To A Heavy 3

WOD

AMRAP 14

20 BJO
20 Power cleans
20 BJO
20 Power cleans
20 BJO
20 Power cleans
20 BJO
AMRAP Power cleans

RX Female
55/75/95/105

Intermediate Female
45/65/85/95

Box 24/20inches

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

TEAM OF 2

Round 1:
50 Cal Row
30 Cal Ski
100 SU (Each)

Rest 1Min.

Round 2:
40 Cal Row
20 Cal Ski
100 SU (Each)

Rest 1Min.

Round 3:
20 Cal Row
20 Cal Ski
100 SU (each)

Rest 1Min.

Round 4:
40 Cal Row
20 Cal Ski
100 SU (Each)

Rest 1Min.

Round 5:
50 Cal Row
30 Cal Ski
100 SU (Each)

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

4 SETS

MAX Chin Over Bar Hold
30s Wall Facing Handstand Hold
20 Straight Arm Banded Lat Pull Downs

Rest 90's Between Sets

WOD

AMRAP 12
3 Toes to Bar, 3 Burpees 9 Cal Ski
6 Toes to Bar, 6 Burpees 9 Cal Ski
9 Toes to Bar, 9 Burpees 9 Cal Ski

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

Back Squats

Percentage Is Based Off 90% of 1 Rep MAX

Go Every 2:30

1. 75% X 5
2. 85% X 3
3. 95% X MAX

WOD

For Time:
27-21-15-9
Power Snatch 55lbs
Wall balls 20/14

Chose A Light Barbell You Can Cycle 10 Reps Easily When Fresh

TC: 15Mins.

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

"Hive"

EMOM 12

1) 30s Max Effort Pull Ups
2) 12 Legs To KB
3) 20s Hollow Rock

EMOM For 16 Minutes
From 0:00-8:00, EMOM of:
Odd: 5 Burpee Air Squats
Even: 200/150 Meter Ski

From 8:00-16:00, EMOM of:
Odd: 5 Burpee to Targets
Even: 10/8 Cal bike

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

"Apples And Oranges"

EMOM 6

1 - 30s Tempo Goblet Squats 3x01
2 - 30s Strict Pull Ups

Rest 2

EMOM 6

1 - 30s DB RDL's
2 - 30s Hollow Rocks

500/400 Meter Ski
50 Kettlebell Swings
400/350 Meter Ski
35 Kettlebell Swings
300/250 Meter Ski
20 Kettlebell Swings
250/200 Meter Ski

TC: 15 Mins

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

"Double Trouble"

Buy In: 800m Run Together

Into 4 Rounds

500m Row
100m Farmers Carry
40 Wall Balls

Buy out: 800m Run Together

TC: 35 Mins

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

"Ride or Die

30s On 30s Off x 30

1. Cal Bike
2. Burpees To Plate
3. Plate GTOH
4. HSPU
5. Ski

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

"Grindstrone"

EMOM 6

1 - 30s Tempo Push Ups 3x01
2 - 30s DB Bent Over Rows

Rest 2

EMOM 6

1 - 30s Chin Over Bar Hold/ 3 Negative Pull Ups
2 - 30s DB Strict Press

EMOM 16 Mins

1) 15 Toes To Bar
2) 50/100 DU/SU
3) Max DB Snatch
4) Rest

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

"Rip It"

In Pairs For 30 Mins

P1 - Max Cal Bike
P2 -
4 Burpees To Target
8 Double DB Power Cleans
10 DB Front Rack Walking Lunges

Once You Reach 120 Cals

P1 - Max Cal Ski
P2 -
4 DB Thrusters
8 Box Jumps
10 Sit Ups

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

"Hyrox race workout"

400m Run
750m Ski

400m Run
40/32 Cal Assault bike

800m Run
30m Sled Pull

800m Run
40m Burpee Broad Jumps

1km Row
50 Wall Balls

T/C - 40

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

"HYBRID DOUBLES"

3 Rounds:
- 400m Run
- 40m Burpee Broad Jumps

Into:

2 Rounds:
- 800m Run
- 50m Sandbag Lunges

Into:

1 Round:
- 1km Run
- 100 Wall Balls

T/C - 35

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

"Long Aerobic wednesday"

5km Row For Time

Every 4 Minutes:

A)
- 12 Box Jump Overs
- 8 Kb swings (32/24)

B)
- 12 Burpees Over The Erg

Alt between A&B.

T/C - 35

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

Week 5: Strength Progression

Strength Work:

Deadlifts: 3 x 3 at 95% of Week 1’s 3RM

Push-Ups:
5 EMOM
- 15/20

Metcon:

21 - 15 - 9

Echo Bike Cals
Db Snatch (Each Hand)

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

"Hybrid Intervals"

12 Window:

- 400m Run
- 500m Ski
- 400m Run
- 30m Sled push
- 400m Run
- Max Burpee Broad Jumps

3 Minute Rest

12 Window

- 400m Run
- 500m Row
- 400m Run
- 100m Farmer Carry
- 400m Run
- Max Wall Balls

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

Amrap 20

15/12 Cal Row
10 burpee over rower
5 Bar muscle ups/8 chest to bar/10 pull ups

Core cash out

20s side plank right
20s plank
20s side palnk left
1min rest x 3/4

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

Emom 5

3 Squat Snatch

RPE 6

Emom 5

2 Squat Snatch

RPE 7

Emom 5

1 Squat Snatch

RPE 8+

4 Rounds for time

18/15 Cal Bike
15 box Jumps
9 Power snatch
6 Overhead squats

**RX 95/65lbs
**TC 17

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

Every 7 minutes, for 42 minutes (6 sets) for times:
25/20 Calories of Assault Bike
200m Run
400/350m Meter Row

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

"Split Jerks"

Primer

EMOM 5

building to tsart weight 50%

1 tall split jerk
1 split jerk 2 sec pause in catch

EVery 2 mins x 5

3 Split jerk

build to heavy

12min Amrap

12 Wall balls
8 Toes to bar
6 DB box step overs

RX 20/14lbs 2 x 50/35lbs 24/20inch

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

Strict pull-ups week 3 based on test week

0–15 total reps:

Set 1: 6 reps

Set 2: 5 reps

Set 3: 4 reps

Set 4: 4 reps

16–30 total reps:

Set 1: 11 reps

Set 2: 10 reps

Set 3: 8 reps

Set 4: 6 reps

31+ total reps:

Set 1: 15 reps

Set 2: 14 reps

Set 3: 12 reps

Set 4: 10 reps

Rest 90 seconds between sets

For time

400m Run
50 Double unders
30 Burpees
400m Run
50 Double unders
20 Burpees
400m Run
50 Double unders
10 Burpees

TC16

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

Lower Body hypertrophy block 4/4 Last week

3 sets of

A1) Front Squat – 12 @ 50-55% +5lbs
A2) Sumo Deadlift – 10 @ 40% DL max + 5 lbs

Rest 2 between sets

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes
Deadlifts 225/155
6 Push-Ups
9 Air Squats

1 minute Rest after each 3-minute AMRAP

Repeat 5 times total

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

MAYHEM

Individual WOD

25min AMRAP

15/12 Cal Bike

2 Clean & Jerk 1135/95#
2 Box Jump Overs
2 Burpee Pull Ups

*Each New Round Add 2 Reps to Movements

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

ESCALATE

Individual METCON

40" On / 20" Off

A) Alternating Between 1,2 (3R)
1. Max Cal Row Calories
2. Max Supine Toe Touches

Rest: 1'

B) Alternating Between 1,2 (3R)
1. Max Bike Calories
2. Leg Raises

Rest: 1'

C) Alternating Between 1,2,3,4 (4R)
1. 12/9 Row Calories
2. 16 Sit Ups
3. 12/9 Bike Calories
4. 16 V-Sit Ups

(30 Mins)

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

UNITE

STRENGHT

E2MOM x 5

7 Back Squat @75%

Partner WOD
YGIG Split However

18min AMRAP

40/32 Cal Bike
30 Wall Balls 20//14#
20 TTB

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

ADRENALINE

Handstand Strength

4 Rounds For Quality

6 Pike HSPU on DB's
8 Dual KB L-Sit Press
10/10 Sec Kneeling Bottom Up KB Hold

INDIVIDUAL WOD

4 Rounds For Time

50 DU
15 KB Swings 24/16#
10 Burpee Over KB
5/5 S/A KB Thrusters

Cap 16min

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

MAYHEM

Partner WOD

30min AMRAP

P1:
400/300m Row

P2:
AMRAP

12 Wall Balls 20/14#
8 Box Jump Overs 24/20”
4 S/A Devils Press 50/35#

*Pick Up Where Your Partner Left Off

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