Gymnastic volume
Every 2min x6
3-5 T2B + 2-4 C2B + 1-3 BMU
Or
3-5 T2B + 2-4 pull up + 1-3 C2B

Strength version
Every 2min x6
3-5 strict pull up, 3sec at top
3-5 strict pull up, no tempo
Or
4-6 ring row, 3sec at top
3-6 ring row, no tempo

Aerobic conditioning
In pairs
For time
300/200 cal echo bike
Every change = 200m run
20min cap
15min target

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

Functional Body Building

A1 BB bench press 5x8 RPE 7
A2 Single DB row 4x10-12

B1 Incline DB press 4x14
B2 Chest supported row 4x14

C1 Tricep push down 3x20
C2 Banded face pulls 3x20

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

Hybrid conditioning
In pairs
For time
100 cal row
50 burpee
100 cal ski
50 wall ball
75 cal row
50 burpee
75 cal ski
50 wall ball
50 cal row
50 burpee
50 cal ski
50 wall ball
45min cap
38min target

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

METCON

INDIVIDUAL WOD

40min AMRAP

500/400m Row
50m SA KB Farmers Carry
50m SA KB Farmers Carry
30/24 Cal Bike
20 V-sit Ups
400m Run
10 Burpee Over Rowers

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

Deadlift

3 x 3 @ 70%
3 x 2 @ 80%

WOD

RX
Every 4:00 x 4 sets:
8 Burpees
12 DB Deadlifts
60m Farmers carry

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

Workout: 36 mins – 3×12 min AMRAP's

Part 1 – Rowing & Dumbbells:
AMRAP 12:
15/12 cal Row
12 DB Hang Power Cleans (50/35 lb)

Part 2 – Bike & Bodyweight:
AMRAP 12:
10/8 cal Bike
8 Strict Handstand Push-ups

Part 3 – Ski & Sandbag:
AMRAP 12:
8/6 cal Ski
6 Sandbag Cleans (150/100 lb)

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

Pull up / Du skills and options for the workout

WOD

For time:


800-m Ski
100 double-unders / 200 Single Unders 
30 pull-ups / jumping or banded / Ring rows

600-m Ski 
75 double-unders / 150 Single Unders 
24  pull-ups

400-m Ski 
50 double-unders / 100 Single unders 
18 pull-ups

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

WORKOUT

AMRAP 12:
7 cal Bike
1 Pike walk alt between L/R

AMRAP 12:
12 Cal Ski
12/12 Jumping Lunges

AMRAP 12:
12 Cal Row
12 Ring Rows

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

"BOOTY DAY

Every 3:30 x 4

6/6 tempo bulgarian split squats (3s down + 3s up)
6 tempo banded barbell RDL (just 5s down)

**Around the same load as last week just slowing the reps down.

"
"

In a Pair

10 Rounds YGIG full rounds:

10 Double DB bench press
10 Double DB reverse lunge
20 Sit ups

14-16 Min time cap

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

"

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

in teams of 2

Buy in: 800m Run

-into-

3 Rounds
60 Wallballs
40 Dual Box Step Ups
20 Syncro Slamballs

Buy Out: 100 / 80 Cal AB

(35 Min T/C)

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

"

Metcon Booty day

EMOM x 6

6-8 Cal row

EMOM x 6

12 Double DB reverse lunge

EMOM x 6

14-16 Jump squats

Rest 2 Mins

x2

"

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

---SNATCH---

Every 90sx8
Build to heavy for complex

1 Hang Squat Snatch
1 Squat Snatch

For Time:

10-9-8-7-6-5-4-3-2-1:
Bar facing burpees
Ground to over head (95/65)

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

---AMRAP 20---

400m Row
10 DB Deadlifts (50/35 lb)
8 DB Hang Power Cleans
6 DB Push Jerks
60 Double‑Unders (or 80 Singles)

Cash out

1min on 1 min off x 4

Plank

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

1000m Run
50 Wall balls
25 burpee

1000m Row/ski
50 Weighted Lunges
25 Wall Balls

800m Run
50 Goblet squats
25 Burpee pull ups/touch

600m Run
500m Row/ski
25 Wall Balls

T/C - 40

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

"Mixed Modal

AMRAP for 30 minutes:
3 rounds:
400m Run
20 Burpee over DB

3 rounds:
500/400m Row
400/300m Ski "

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

"AMRAP for 8 minutes:
6-8 Strict Chin ups
*rest 30 seconds
15 DB push ups
*rest 30 seconds

- rest 2 minutes, then -

AMRAP for 8 minutes:
6-8 Dual DB bench press
*rest 30 seconds
15 Ring row
*rest 30 seconds

- rest 2 minutes, then -

AMRAP for 8 minutes:
20 KB weighted sit up
20 Side plank hip dips (each side)
"

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

COMPETE

Teams 2
1200m row
60 DB snatch
1200m ski
60 box DB stepovers
2500m C2 Bike
60 wallballs
1km run
60 DB Lunges

35min Cap

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

Individual | TC: 32'

1000/900m Row
20 Burpee Box Jump
20/16 Cal Bike
20 Sit Ups
800/750m Ski
20 DB Box Step Ups @ 50/35lbs
20/16 Cal Bike
20 Sit Ups
600/500m Row
20 Bodyweight Box Step Up
20/16 Cal Bike
20 Sit Ups
400/350m Ski

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

HYBRID

For time:
1km Row
1km ski
800m Row
40 push up + 60 AMSPU + accumulate 2 minute dead hang
400m Row
40 burpee plate to plate jumps
200m Row
100 Wall Ball

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

Romainian Deadlift
4 rounds
8 reps
3sec on way down
8 hanging knee raise between rounds

Open workouts
15minAMRAP
3 wall walks
12 alt DB snatch, 1x50/35
24 Double-Unders

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

Full strength
4 rounds
12/12 DB RFE split squat
12 tall kneeling DB press
24 alt v-ups
15mins to finish 4 rounds

Mixed modal
9 rounds
2min on // 1min off
Max reps
burpee box jump overs
- - -
cal echo bike
- - -
Sandbag clean

Score = total reps

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

VogueFit

INDIVIDUAL WOD

6 Rounds For Time:

200m Run
10 Back Squats 135/95#
5 Wall Walks
50 DU
10 Power Cleans

Cap: 25min

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

12 Minutes

Toes to bar progression

WOD

RX
AMRAP 20 minutes:
4 DB Thrusters (35/50 lb)
6 toes-to-bars
24 Double-unders
– Use two dumbbells.

SCALED
AMRAP 20 minutes:
4 DB Thrusters (20/35 lb)
6 knees-to-armpits
:30 Double-unders
– Use two dumbbells.

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

10 Rounds:

5 DB Power Clean
5 DB Hang Squat Clean
5 DB Jerk
10/8 Calorie Ski Erg
5 Burpee Pull-ups

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

Cardio Day

Longer Conditioning Day

For time (individual)

800m Row
50 bodyweight box step ups

600m Row
50 Wall balls

400m row
50 Push ups

200m row
50 Down ups

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

"

Cardio day

4Mins on; 1mins off x 6

(30 Mins)

3 Lengths burpee broad jumps
6 Lengths farmers carry

A. Shuttle runs in remaining time

B. C2 bike in remaining time

C. Row in remaining time

L1 - 2x8-12kg
L2 - 2x16kg
L3 - 2x20kg
SPICY - 2x24kg

"

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

in 40 Mins complete: In Team of 3
3 rounds:
30 Shuttle Runs (20m)
450m Ski
60 Cal AB

into
3 rounds:
30 Syncro Down Ups (with knee to chest)
450m Ski
60 Cal AB

into
30 Syncro Burpee
800m Run
1.5 / 1k Row

(max distance row remaining time)

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

Week 1/2

Pistol + Strict Pull-Up

Every 2:00 × 5 rounds

6 Box-Supported Pistols (3/leg)

4–6 Strict Pull-Ups (banded/weoghted if needed)

Rest with remaining time

For Time:

1,200 Meter Row
63 Kettlebell Swings 24/16
36 Toes to Bar

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

10/6 Cal bike
10 Slam balls

10/6 Cal bike
10 Slam balls
20 Pull ups

10/6 Cal bike
10 Slam balls
20 Pull ups
30 Walking lunges

10/6 Cal bike
10 Slam balls
20 Pull ups
30 Walking lunges
40 Mountain climbers

10/6 Cal bike
10 Slam balls
20 Pull ups
30 Walking lunges
40 Mountain climbers
50 Cal Ski

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

"Strength (3/4)

Every 2 minutes for 6 sets:
Back Squat

set 1: 3 reps at RPE 7
set 2: 2 reps at RPE 8
set 3: 1 reps at RPE 9
set 4: 3 reps at RPE 7.5
set 5: 2 reps at RPE 8.5
set 6: 1 rep at RPE 9.5

*aim to increase loads on all sets from last week "
"With a partner

For time:
1000/800m cal Ski
50 Partner Wall Ball (20/14)
50 Wall facing HSPU
50 Synchro DB snatch (50/35)
1000/800m Ski

*share reps however

*time cap: 15 minutes

*scaling:
- Strict HSPU
- Kipping HSPU
- Dual KB push press

"

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

"EMOM for 28 minutes:
1. 12/9 cal AB
2. 6-8 Dual DB box step over
3. 12-16 Wall Ball
4. 2 lap Run"

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

HYROX

For time:
1km run
1km ski
800m run
40 push up + 60 AMSPU + accumulate 2-minute dead hang
400m run
40 burpee plate to plate jumps
200m run
100 WB

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

WOD | 3 ROUNDS | TC: 24'

800m Run
15 Box Jump Over
15 Dual DB Squats
15 DB Floor Press

Coach's Finisher choice.

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

"WIth a partner

AMRAP for 10 minutes
3 Clean and Jerk (135/95)
3 Burpee over bar

Rest 3 minutes

AMRAP for 10 minutes
6 Toes to bar
4 Power Snatch (135/95)
2 Wall Walk

*perform as YGIG per round

"

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

BB club

A:
Every 90sec x6
1 power snatch
1 hang power snatch
60-85%

For Time
EMOM for as long as possible
3 power clean
3 front squats
3 jerks
A: 155/115
B: 135/95
C: Anything less than that

Good Score for “Macho Man”
– Beginner: 7-9 rounds
– Intermediate: 10-12 rounds
– Advanced: 13-15 rounds
– Elite: 16+ rounds

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

Aerobic development
10 rounds for time
400m run
500m row / 500m ski / 24/18cal bike
45min cap

Alternate machine each round

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

5 Rounds:

400m Ski
15 Hand-Release Push-ups
10 Single-Arm KB Overhead Squats (each arm, 35/25 lb)
15 V-Ups
15 Ball slams

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

12min HSPU Practice

RX
12 rounds for time of:
Sandbag bear-hug carry (40m)
4 wall walks
15/12-cal ROW
1:00 rest

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

"

OHS

Every 2:00 x 5

2 OHS
30s Wall facing HS hold

For time:

50 Double unders / 100 skips
30 DB snatch
20 Burpee over DB
30 DB snatch
50 Double unders / 100 skips

"

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

12 Min EMOM

1.) 10 DB Reverse Lunge
2.) 6-8 strict ull Ups or 12-15 Ring Row
3.) 12 DB Floor Press

-rest 3 mins-

12 Min EMOM

1.) 12 DB RDLs (2 x DBs)
2.) 12 DB Skull Crushers
3.) 15 DB Hammer Curls

- rest 2 mins -

8 Min EMOM

1.) 45s Strict Knees to chest
2.) 45s Russian Twists

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

"Mixed Modal

Every 3 minutes for 12 sets:
1. 400m Run
2. 30/22 cal AB
3. 500/400m Row
4. 500/400m Ski

*alternating for 3 sets of each "

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

"With a partner "

4 rounds:
400m Run (together)
2 lap DB Farmer carry
15 synchro Burpee over DBs
10 Dual DB devils press

*share reps however - 1 works. 1 rests.

*time cap: 30 minutes

"

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

4min on 4 mins off x 4

20/15 Cal Bike
15 Wall Balls 20/14 lbs
10 STOH
max burpee box jump overs.

R1 155/105
R2 135/95
R3 115/85

Core Cash Out

40s Landmine Wipers
15 V Ups

x 3

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

3min on 2 min off x8 (40)

A) 500m/400m Row
max Cal ski

B) Amrap of Cindy

C) 500m.400m Ski
Max Cal Row

D) Amrap of
3,6,9
DB Snatch
Box Jumps

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

---Teams of 2---

45mins window

Buy in: 2000m row

400m Run Together
80 Box Jumps (20)
400m Run Together
40 Burpee Chin Ups
400m Run Together
200m YGIG farmers carry
400m Run
40 Burpee chin ups
400m Run
80 Box jumps
400m run

Max row in remaining time.

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

Back squat
5 rounds
2 reps
~90%

Lower strength
4 rounds
100m farmers carry, target is unbroken sets
1:1
15mins to finish

Mixed Modal
For time
60 burpee bar touch
45 T2B
30 thrusters, 115/75
10min cap
7 min target

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

Lower strength
Every 2min x5
10/10 DB split squat, 2xDB
Heavier than last time

Every 60sec x6
16 alt goblet step up
- - -
10 alt hanging knee raise

Mixed Modal
Every 3mins x6
30/20 cal bike
12 DB box step over, 2x50/35
- - -
400m run
12 T2B

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

VogueFit

Partner WOD - YGIG, Share However (Unless Stated)

4 Rounds For Time:

800m Run (Together)
10 Squat Cleans 165/115#
20 Burpee Box Jump Overs 24/20”
30 TTB

Cap: 32 min

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

"

Front Squats

Every 2:00 x 5

3 Front Squats
20 Deadbugs

**Build in weight accross sets

5 Rounds for time:

12 Cal assault bike
6 Squat cleans

L1 - 45-55lb
L2 - 60-65lb
L3 - 70-75lb
SPICY - 80-85lb

"

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

"

EMOM30

1. 3-5 Wall walks
2. 20 Walking lunge
3. 10/10 Side plank dips
4. Max cal assault bike
5. Rest

"

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

Deadlift
1-1-1-1-1-1-1

Post-Workout Mini Test
2 Set:
MAX-Reps Push-Ups

WOD

RX:
7 Rounds For Time:

7 Deadlifts (105/155 lb)
5 Hang Power Cleans
3 Bar Muscle-Ups

SCALED:
7 Rounds For Time

7 Deadlifts (75/115 lb)
5 Hang Power Cleans
6 Jumping C2B Pull Up

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

30MinS. EMOM :

Min 1: 15 Wall Balls
Min 2: 15 Burpees
Min 3: 20/15 Calorie Bike
Min 4: 15 Russian KB Swings (53/35 lb)
Min 5: 30 DU
Min 6: Rest

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

AMRAP 15

15 Cal Bike/Row/Ski
15 Double DB Power cleans
15 Box Jumps
15 DB Push presses

into:

AMRAP 15:

10 Cal Bike/Row/Ski
10 Double DB Trusters
10 Lateral Burpees over DB
10 DB sit ups

Alt. Between machines every round.

RX - 30

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

Strength (4/4)

Every 3 minutes for 3 sets:
12 Back Squats at 55-65%

*aim to increase load from week 1

**use the same load across all sets

3 rounds:

400m Run
15 Deadlift (225/155)
12 Box jump over (24/20)
9 Bar Muscle up

*time cap: 16-18 minutes

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

GYMNASTICS

HSPU Skill Practice

Pike Wall-ins
Box HS Holds / Holds against the Wall
A-Push Ups
Box HSPU
Kipping HSPU (Start from the bottom up)

WOD

PARTNER WORKOUT

50 Cal Bike
40 Synchro DB Snatch
30 HSPU / Push-Ups

40 Cal Bike
30 Synchro DB Snatch
20 HSPU / Push-Ups

30 Cal Bike
20 Synchro DB Snatch
10 HSPU / Push-Ups

TC: 20Mins.

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

Week 4

A.) 10 Min EMOM
• 2 Power Clean + 2 Front Squat
• Build to a heavy

B.) For Time: 15 Min T/C
• 60 Double Unders
• 50 Wall Balls (20/14lb)
• 40 Toes-to-Bar
• 30 Clean & Jerks (135/95lb)
• 20 Chest-to-Bar / Pull-ups
• 10 Wall Walks

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

Every 3:00 x 4 (12 min)

Deadlift: 10 reps @ 55–60% +5/10lbs on last week

10/10 Lateral Box Step Ups

Teams of 2 – For Time

Time Cap: 25

200 Double unders

80 Toes to bar

60 Hang Power Cleans (135/95)

40 Front Squats

1,600 m Ski

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

For Time

2-4-6-8-10
Wall Balls
Burpees
500m/400m Row
2-4-6-8-10
Devils Press
Pull Ups
500m/400m Row
2-4-6-8-10
Wall Balls
Burpees
500m/400m Row

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

3 sets:
8 minutes on / 2 minutes off
1000m Run
Max reps of:

set 1: single DB box step up (20"" box)
set 2: Wall Ball
set 3: Max cal AB

*score: total reps combined

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

MAYHEM

5' On/ 1:30 Off x 6

A) 10 Burpee Pull Ups
10 DB Hang Snatch
400m Run
Max Wall Ball

B) 10/8 Cal Bike
10 Goblet Squats
20 MB Sit-ups
Max Cal Ski

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

Snatch
Every 60sec x3
5 hang power snatch
- rest 1min -
Every 60sec x3
3 hang power snatch
- rest 1min -
Every 60sec x3
1 hang power snatch

5 rounds
2min on // 2min off
10 power clean, 185/125
max cal row

Target +100/70 cal

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

Olympic lifting

Jerk dip + jerk drive + jerk recovery 2 x 4

Clean & jerk 6x 1.1

Jerk dips 3x5, 100% of jerk

Front squat 3x5, 50%

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

Hybrid conditioning
Every 10min x4
100 cal bike
50m burpee broad jump
25 wall balls

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

VogueFit

Pull Up WORKSHOP

(15min Cap)

INDIVIDUAL WOD

16min AMRAP

60 DU
10 DB Hang Clean & Jerk 50/35#
10 Pull Ups
15 AbMat Sit ups

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

"

Split Jerks

EMOM 10:

1. 2 Split Jerks
2. 30s Plate OH Hold

For Time:

20-15-10-5

Cal Ski
Double DB STOH
Box Jumps

L1 - 2 x 15-20lb
L2 - 2 x 22.5-25lb
L3 - 2 x 30lb
SPICY - 2 x 35lb

"

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

"

4 Mins on; 1Mins off x 6

Alterntating between A and B (3 on each)

A.

20 Jumping pull ups
20 Double DB STOH

Max Sit ups in remaining time

B.

20 Burpee Over Rower
20 DB Snatch

Max Cal Row in remaining time

L1 - 2x15lb
L2 - 2x22.5lb
L3 - 2x25lb
SPICY - 2x39lb

"

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

For Load :

Front Squat
3-3-3-3-3

WOD

5 Sets Each For Time :

EMOM :

Min 1: 10/8 Cal Bike
Min 2: 10 DB Front Rack Walking Lunges
Min 3: 10 DB Front Squats
Min 4 :Rest

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

8 ROUNDS :

20 Shuttle Runs
10 Sandbag G2OH
15/12 Calorie Bike
10 Box Jump Overs (24/20”)

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

"Warrior "

Team of 2 - 30mins. Amrap

10-15-20-25-30-35-40-45-50

DB Floor press
Burpee shuttle runs
Kb Swings
Cal Ski
All reps are shared

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

Weightlifting (4/4)

Every 90 seconds for 8 sets:
1 Squat Snatch

*build to a 1-RM

AMRAP for 12 minutes:

50 Double unders
20 Toes to bar
50 Double under
15 Power Snatch (95/65)
50 Double unders
10 Handstand push up (strict or kipping)

*HSPU scaling:
- 1-2 ABmat
- L-seated Dual KB press

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

4 mins ON / 1 min OFF x 6

Alternate between A & B (3 rounds each)

A:
20 Toes-to-Bar
20 Double DB Cleans
Max Sit-Ups / GHD in remaining time

B:
20 Burpee Over Rower
20 Jumping Lunges

Max Cal Ski in remaining time

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

complete 4 rounds

6 Minute AMRAP
• 15 Cal Row
• 12 Box Jump Overs (24/20"")
• 9 Dual DB Snatches (50/35lb)

- Rest 2 mIns -

6 Minute AMRAP
• 15 Cal Ski
• 12 Burpees to Ski
• 9 DB Sit Ups

-Rest 2 mIns -

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

COMPETE

Teams of 2
20min AMRAP
50 DB Devils box stepovers
40 sync goblet squats
30 push-ups
20 sync sit-ups
10 wall walks
Max cal ski remaining time

Rest 4

15min AMRAP
20-40-60-80-100
Cal machine
S/L V-ups (each)
400m run after each set

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

EMOM for 28 minutes:

1. 15/12 cal Row
2. 10 Dual DB bench press
3. 15 V-up
4. 12/9 cal AB

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

Push Press Week 3

Push Press

Every 90s

5 × 3 @ 80%

For Time:

100 Lateral Burpees Over Rower
Every 2 Minutes [Starting @ 0:00]:
250 Meter Row

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

AMRAP 12

10/10 Lateral DB Goblet Box Step Up
12 DB Floor Press
20 Russian Twists

PART 2) WOD | TC: 16
40-30-20-10

Cal Bike (sc: 35-25-15-10)
Kettlebell Swings
Push Ups

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

UNITE

Every 2:30 x4
6 HSPU/Pike Push Up
12 Dual KB Deadlift
16 Ring Rows

Every 2:30 x3
12 Alternating KB Halo
12/12 KB Split Squats
12 Push Ups

WOD
12' AMRAP

10 Box Jumps
10 Russian KBS
1-2-3... Wall Walks

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

---Primer – EMOM 6---

1 Power Snatch
1 Overhead Squat
1 Snatch Balance
(Empty bar → light load)

Main Lift – Squat Snatch

2 × 3 @ 70%

2 × 2 @ 80

4 × 1 @ 90%+

Accessory

Paused Overhead Squat

3 × 3 @ 77/80% (2-sec pause in bottom)

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

= HYBRID Reverse DBLS =

100WB
30 Laps Run (sync)
10 Laps Weighted Lunge
30 Laps Run (sync)
40 Laps Shared Farmers Carry
30 Laps Run (sync)
1km Row
30 Laps Run (sync)
10 Laps Burpee Broad Jump
30 Laps Run (sync)
1km Ski Erg
30 Laps Run (sync)

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

Shoulder press
6 rounds
3 reps
~85%

Pull up strength
Every 2min x4
10 strict pull up
Hardest pull up option

Mixed Modal
3 rounds for time
400m run
20 alt DB snatch
10 wall walks
15min cap
12min target

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

Upper strength
4 rounds
10 tall kneeling DB press
5 strict pull up, 5sec on way down
12mins to finish

Mixed modal
For time
600m run
6 rounds
5 pull up
10 push up
15 air squat
600m run
4 rounds
5 pull up
10 push up
15 air squat
600m run
2 rounds
5 pull up
10 push up
15 air squat
30min cap
24min target

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

VogueFit

Deadlift Strength

EMOM x 10

2 Deadlifts @90%

*Do Not Rebound of the Floor!

Partner WOD - YGIG, Share However (Unless Stated)

4 Rounds for Time:

24/18 Cal Row
16 Deadlifts 185/135#
30 Wall Balls 20/14#

Cap 12min

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

"

Warrior Barbell

In Pairs:

30 Min AMRAP:

1000m Row
50 Power cleans
50 Kipping Pull Ups or 60 Jumping Pull Ups

800m Row
40 Power Cleans
40 C2B Pull Ups or 50 Jumping C2B Pull Ups

600m Row
30 Power cleans
20 Jumping bar MU

Max distance row in any remaining time.

L1 - 45-50lb
L2 - 55lb
L3 - 65lb
SPICY - 75lb

"

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

"

Warrior Wednesday

In Pairs for Time:

100 Wall Balls
40 Cal Bike

80 Double DB Cleans
40 Cal Row

60 Burpee over DB
40 Cal Bike

40 Double DB Front Squat
40 Cal Row

20 Double DB Devils Press
40 Cal Bike

35 Min Time Cap

"

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

EMOM 8 :
2 Shoulder Presses
– Build In Load Every 2:00.
– Use 50-60% Of The TopSet For The Workout.

WOD

4 ROUNDS For Time :
400-m Ski
12 Shoulder Presses 95/135

SCALED 65/95

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

10-9-8-7-6-5-4-3-2-1 0f :

Calories on Ski Erg
DB Snatches (50/35 lb)
Then 1-2-3-4-5-6-7-8-9-10 of:
Calories On Row
Hand-Release Push-Ups

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

EMOM for 30MINS.

Min 1: Max DU practice or crossovers
Min 2: 15 Plate A jumps
Min 3: 45 sec hollow rock
Min 4: 5 Wall walks
Min 5: 10 Heavy SB over shoulder
Min 6: Rest

Repeat sequence 5 times

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

Weightlifting (4/4)

Every 90 seconds for 8 sets:
1 Squat Clean and Split Jerk

*build to a 1-RM

EMOM for 10 minutes:
1. 4-6 Thruster (95/65) + 4-6 Burpee over bar
2. Max cal AB

*score: total cals

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

FIGHT GONE BAD STYLE

4 Rounds for Total Reps – 17 Minutes

1 min Wall Ball Shots (14)
1 min Sumo High Pulls (55)
1 min Box Jumps
1 min Push press
1 min bike (Calories)
1 min Rest

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

A.) Strict Press
2 x 5 sets (Build to heavy double)

B.)
8 rounds x 20s on / 10s off (16 Mins)
1. Assault Bike (Max Cals)
2. Dual DB Push Press (50/35lb)
3. SlamBalls
4. V-Ups

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

HyRox reverse DBLS

100WB
400m run
1 lap weighted lunge
400m run
400m shared farmers carry
400m run
1km row
400m run
1 lap burpee broad jump
400m run
1km ski erg
400m run

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

With a partner

3 rounds:
50/40 cal Ski
50 Dual DB shouler to overhead
50 Dual DB farmer lunge steps
50 Burpee over DBs

*perform as 1 minute on / 1 minute off

*time cap: 32 minutes

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

V02

Part 1) Erg Sprints - 8x 30'' ON / 1'15 OFF ( 4 each)

a) Assault Bike
b) Row or Ski

Part 2 ) EMOM 12`

a) 12 Toes to Bar / 15 Knee Raises
b) 25 Air Squats
c) 30 D.U / 80 S.U

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

Teams of 2

For Time

1k Run
1.5k Row
50/40 Cal Assault Bike
1k Run
1.5k Row
50/40 Cal Ski

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

"Barbara 400”

4 Rounds For Time

400m Run

15 Pull-Ups/Ring rows

25 Push Press 35/22.5

30 Sit-Ups

40 Air Squats

Rest 2:00 between rounds

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

Pressing strength
Every 60sec x12
6-10 strict ring dips
- - -
10-12 hanging knee raise

Strength version
Every 60sec x12
7-15 deficit push up
- - -
10-12 hanging knee raise

Aerobic development
In pairs
For time
10 rounds for time
200m run
20 cal bike
24min cap
20min target

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

Functional Body Building

A1 Pull up 5x6-8 RPE 7
A2 Seated DB press 5x10

B1 Band lat pull down 4x14
B2 Push up 4x14-16

C1 DB curl 3x20
C2 Prone Y raise 3x15

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

Hybrid conditioning
In pairs
3 rounds for time
1,000m row
800m run
50 D ball front squats, 45/35
25 D ball step overs, 45/35
45min cap
40min target

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

METCON

INVIDUAL WOD

40" On / 20" Off

A) Alternating Between 1,2 (3R)
1. Max Cal Bike
2. Cunches

Rest: 1'

B) Alternating Between 1,2 (3R)
1. Max Cal Row
2. Pike Up On Rower

Rest: 1'

C) Alternating Between 1,2,3,4 (4R)
1. 12/9 Row Calories
2. 20 V-Sit Ups
3. 12/9 Bike Calories
4. 30 Plate Russian Twists

(30 Mins)

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

"

Back Squats

Every 3:00 x 4

8 Back Squats
30s/30s Iso Split Squat Hold

In a pair

12 Min AMRAP

YGIG Full Rounds

7 Deadlifts
14 Shuttle runs

L1 - 65lb
L2 - 95lb
L3 - 110-115lb
SPICY - 125lb

"

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

"

MetCon Booty Day

Every 2:00 x 6

8/8 Bulgarian split squat
30s Hollow hold

At 14:00

Every 2:00 x 6

12 Double DB RDL
40s Plank Hip Dips

At 26:00

EMOM x 10

6 Cal Assault Bike SPRINT

"

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

Strict Pull Ups
5 x 8
Weighted

DU Practice

WOD

RX :

On a 20:00 Clock With A Partner:

Bike For Distance
– Trade Off As Desired.
– Starting at :00 And Again Every 2:00,Each Partner Performs 20 DU.

Scaled 40 SU

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

100/80 Calorie Row
60 Ball slams
50 Burpees
50/40 Calorie Bike
30 GHD sit ups
30 Sandbag Cleans
20/15 Calorie Ski Erg

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

Amrap x 20

20 Cal Bike
20 Alt. DB snatches
20 Gorilla get over box
20 DB goblet squats

Core Finisher - Tabata
WB mountain climber
Hollow rocks

RX - 35 lb
SC - 25-30 lb

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

Mixed Modal

AMRAP for 35 minutes
1000/800m Row
2000/1600m Bike (C2)
800m Run

*rest 3 minutes between rounds

**target: 2+ rounds

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

In pairs:

2 ROUNDS
20 Front squats
40 Cal Row

2 ROUNDS
20 Hang cleans
40 burpee over the bar

2 ROUNDS
20 Deadlifts
40 synchro sit ups

L1 - 55
L2 - 65
L3 - 85

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

For Time:
• 2k /1.8k Row (Split as needed)
• 100 Synchronized Air Squats
• 80 Dual DB Deadlifts (50/35lb)
• 60 Burpee Bar Touch (shared)
• 40 Dual DB Thrusters (50/35lb)
• 20 Synchro Devils Press
• 800m Run (Together)
• Time Cap: 30 Minutes

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

COMPETE

15min AMRAP
50 DB Devils box stepovers
40 sync goblet squats
30 push-ups
20 sync sit-ups
10 wall walks
Max cal ski remaining time

Rest 3

15min AMRAP
20-40-60-80-100
Cal machine
S/L V-ups (each)
400m run after each set

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

4 sets:

12 seated Dual DB press
8 single arm DB bent over row (each arm)
60 second Front plank

*rest 1-2 minutes between sets

4 sets:
12 Dual DB floor press
6 Strict chin up / Banded chin up
30 second Side plank (each side)

*rest 2 minutes between rounds

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

HYBRID

Teams of 2 | TC 38'

3 ROUNDS
800m Run
6 Lengths DB Walking Lunges (60m)
30/24 Cal Ski

3 ROUNDS
4 Lengths Burpee Broad Jump
Fountain Farmer's Carry (P2 Follows P1)
30 Wall Ball

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

--Snatch--
Every 90sx8

Build to heavy for complex

1 Squat Snatch

10 rounds for time of:

3 Power Snatch 135/95
3 Muscle-ups

TC12

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

1 min work 15s transition x 4 rounds

1 - DB RDL to bent over rows
2 - Cal bike
3 - DB hang Snatch
4 - feet elevated glute bridge
5 - Rolling plank + knee to elbows
6 - Cal Row

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

For Time:

1km Run
1km Ski
800m Run
40 push up + 60 AMSPU + accumulate 2 minute dead hang
400m Run
40 burpee plate to plate jumps
200m Run
100 WB

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

Hyrox Race workout

200m run
20 wall balls

400m run
400m row

800m run
80 meter burpee broad jumps

200m run
20 wall balls

400m run
400m row

800m run
80 meter Burpee broad jumps

1km run

T/C - 40

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

Deadlift
6 rounds
2 reps
~85%
12-16 KB dead bugs, 1xKB

Open workouts
16.3
7minAMRAP
10 power snatches, 75/55
3 bar muscle-ups

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

Full strength
4 rounds
10 double KB deadlift, 3sec down
10 DB Z press
10 hanging knee raise, 2sec hold
15mins to finish 4rounds

Mixed modal
For time
3 rounds
15/12 cal ski
10/10 alt DB snatch
- rest 3min -
3 rounds
15/12 cal bike
15 burpee
- rest 3min -
3 rounds
15/12 cal bike
20 alt goblet lunge
30min cap
24min target

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

VogueFit

INDIVIDUAL WOD

6 Rounds For Time:

200m Run
10 Clean & Jerk 135/95#
15 Wall Balls 20/14#
4 Muscle up

Cap 25min

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

"

Cardio day

In Pairs For Time:

1000m Row
60 Burpee to Plate

2000m C2 Bike
80 Plate GTOH

1000m Ski erg
60 Burpee to plate

2000m C2 Bike
80 Plate OH Lunge

40 Min Time Cap

"

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

Snatch :
5 Reps x 2 sets at 50-60%+
4 Reps x 5 sets at 60-70%+
3 Reps x 3 sets at 70-80%

WOD

AMRAP 9:

12 Alternating Hang DB Snatches (35/50 lb)
6 Single-Arm DB Overhead Squats, Left
6 Single-Arm DB Overhead Squats,Right
12 Lateral Jumps Over The DB

AMRAP 9:

12 Alternating Hang DB Snatches (20/35 lb)
6 Single-Arm DB Overhead Lunges, Left
6 Single-Arm DB Overhead Lunges, Right
12 Lateral Jumps Over The DB

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

5 Rounds:

30/24 Calorie Bike
20 DB Thrusters (50/35 lb)
15 Burpee Pull-ups
15 Box Jumps

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

5 Sets

1 min Work ; 1 min Rest

AMRAP Cal ROW

ON The 12mins. mark

2 Rounds

50 Wall Balls
30 Down Ups

Buy Out :40 Cal Row

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

Strength (4/4)

Every 2 minutes for 6 sets:
Back Squat

set 1: 3 reps at RPE 7.5
set 2: 2 reps at RPE 8.5
set 3: 1 rep at RPE 9.5
set 4: 3 reps at RPE 8
set 5: 2 reps at RPE 9
set 6: 1 rep at RPE 10

*aim to increase loads on all sets from last week

With a Partner

AMRAP for 15 minutes
2 lap Run (together)
4 Wall Walks (alternate 1 each)
12 synchro alt DB hang clean and jerks (50/35s)
24 partner Wall Ball (20/14)

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

35 Minute EMOM (7 Rounds):

1. 12 / 9 Cal Cal AB
2. 12 / 9 Cal Ski
3. 12 / 9 Cal Row
4. 100m Run
5. Rest

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

(Rx+ = 15 / 12 Cals)
(Scale = 9 / 7 Cals)

Hyrox Race workout

200m run
20 wall balls

400m run
400m row

800m run
80 meter burpee broad jumps

200m run
20 wall balls

400m run
400m row

800m run
80 meter burpee broad jumps

1km run

T/C - 40

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

3 rounds:

400m Run
30 Wall Ball
25/20 cal Row
15 alternating single arm DB Devils Press

*time cap: 30 minutes

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

UNITE

Part 1 ) Every 2'30 x4

6 Strict Pull ups
12 DB Strict Press
12 Lying MB Leg Curl

WOD
5 ROUNDS | TC: 14'

6 Pull Ups / Jumping Pull ups / 10 Ring rows
16/12 Cal Bike
16 DB C&J

Coach's Finisher

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

Pistols Week 2

A) Box-Assisted Pistols

3 Sets

8 Box Pistols per leg
Rest 60 sec between sets

B) Banded Pistols

Every 2:00 x 3 Sets
6 Pistols per leg (band-assisted)

C) Full or Weighted Pistols

4 Sets
4–6 Pistols per leg

AMRAP 20:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats

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

"MINI MIKKOS"

30S ON 3OS OFF X 30

MAX ROW
MAX BIKE
MAX SKI

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

With a partner

3 rounds:
40 Dual DB box step ups (2x50/35 - 20"")
30 Clean and Jerks (135/95)
1000/800m Row

*share reps however - 1 works. 1 rests.

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

BB club

A:
8mins
Build to a heavy squat clean
- 2min rest -
Every 60sec x6
1 squat clean, 85%

For time
In pairs
60 power clean
600m D ball carry
40 squat clean
400m D ball carry
20 cluster
200m D ball carry
25min cap
21min target
RX: 185/125

Share the barbell between you both
Both run, share the D-ball as you wish

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

Aerobic development
In Pairs
1,000m run
2,000m row
1,000m run
2,000m ski
1,000m run
4,000m bike
45min cap
42min target
Both run, share the machines

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

2 Rounds

1 mile Bike
500m row
30 DB Hang Cleans 2x(50/35 lb)
40 Sit-ups
50 Double-Unders

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

Mixed Modal

4 sets:
5 minutes on / 2 minutes 30 seconds rest
1.
400m Run
15 Burpee box jump over
Max cal AB

1.
400m Run
20/15 cal AB
Max burpee box jump overs

*alternating for 2 sets of each

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

A.) 20 Min EMOM (Strength/Skill)
1. 6 Deadlifts (75-80% 1RM)
2. 10 Strict DB Z Press (or Strict HSPU)
3. 15 Weighted AbMat Sit-ups
4. 12 Dual DB Floor Press
5. Rest

B.) 30s on / 20s off (3 full rounds)

hanging leg raises
Plank with Shoulder taps
Russian Twists

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

With a partner

AMRAP for 15 minutes
10/7 cal AB
12 alt DB hang clean and jerks
8 Box jump over (24/20)

*YGIG per round

Rest 3 minutes, then

AMRAP for 15 minutes
1 Lap Run
12 alternating DB snatch
8 Burpee over DB

*YGIG per round

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

ADRENALINE

Skill: HSPU

Every 40'' x6
a) 5 HSPU / Pike Push Up / 20'' HSH
b) 12 Hollow Rocks

Every 30`` x3
4 Feet-on-Box Inchworms

WOD | Teams of 2
18' AMRAP
10-20-30...

Cal Row
KB SHDP
Goblet Squats
Sync Sit Ups

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

Cleans
3 x 3 @70%
3 x 2 @75%
1 x 2 @80%

WOD

2 rounds for time:
40/50-cal row
40 burpees
30 knees-to-elbows

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

Open Workout 24.1

For Time:
21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

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

Every 5 x 6

A) 15/12 Cal Row
12 burpee over rower
9/6 Cal Row
6 burpee over rower

B) 15/12 Cal Ski
12 DB thrusters
9/6 Cal Ski
6 DB thrusters

sprint each interval, lots of rest.

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

In Teams of 2 | TC: 40

600m Run together
60 DB lunges
30 Burpee to target
200m Farmer carrys

1000/900m Ski

600m Run together
60 DB lunges
30 Burpee to target
200m Farmer carrys

1000/900m Row

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

VogueFit

Partner WOD - YGIG, Share However

8:00 ON / 1:30 OFF x3

1000/900m Row
20 Single KB Box Step Overs 24/20”-24/16KG
10 Clean & Jerks 135/95#
Max Burpee to Target

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

Back Squat
5,5,3,3,2,2,2,

WOD

21-15-9 reps for time:
Double-DB box step-overs (35/50 lb) (20/20 in)
Chest-to-bar pull-ups

SCALED
21-15-9 reps for time:
Double-DB box step-overs (20/35 lb) (20/20 in)
Pull-ups

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

Team of two
6 Rounds
30/24 cal Row
50 Wall Balls (20/14 lb
30/24 cal Bike
50 Box Step-overs (24/20
30/24 cal Ski Erg
50 Russian KB Swings (53/35 lb)

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

JUNKYARD DOG WARMUP

AMRAP 5:
Partner A: 6 jumps around partner
Partner B: 6 jumps around partner
Partner A: 6 jump over and crawl under partner
Partner B: 6 jump over and crawl under partner

WOD

Team of 2 Engine work

30 min AMRAP

40 Cal Bike
30 Worm bar lunges
20 Burpees broad jumps
10 Sync worm bar thrusters

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

In Pairs of 2

Buy in 10 Wall walks

60 Cal Bike
60 Wall balls (14)

40 Cal Bike
40 Renegade rows

20 Cal Bike
20 Sync kb squat swings

20 Cal Cal Bike
20 Burpee over buddy

40 Cal Bike
40 KB goblet squats (heavy / 20lb)

60 Cal Bike
60 TTB / TTR / hanging knee raises

Buy out 10 Wall walks

32-35 Min cap

DB - 35
SC - 25-30

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

Teams of 2 | TC: 32'

50/40 Cal Bike

3 ROUNDS
30 Pull Ups
30 Dual DB Squats

50/40 Cal Bike

3 ROUNDS
30 Dual DB Clean
30 Box Jump Over

50/40 Cal Bike

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

Week 5 / 5

A. EMOM x 6
1 Power Clean + 2 FS

(Build to heavy)

B. Every 4 Mins x 4 Rounds:
• 3 Wall Walks
• 6 Squat Cleans (135/95)
• 12 Chest-to-Bar Pull-ups
• 24 Double Unders

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

Back squat
6 rounds
1 reps
~95%

Mixed Modal
For Time
50 wall balls
25 T2B
- rest 2min -
2 rounds
25 wall balls
15 T2B
- rest 2min -
3 rounds
15 wall ball
10 T2B
20min cap
16min target

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

Lower strength
Every 90sec x5
12 goblet squats, heavy as possible for all 5 sets
Same weight or heavier than 2 weeks back

Every 90sec x6
8/8 split stance DB RDL, 2xDB
- - -
10 DB dead bug, 2xDB

Bike intervals
5 rounds
2min on // 2min off
max cal echo bike
Even scores across all rounds
Target is 30%

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

Back Squats

3 Sets go every 2 (18)

5 reps Start at 65%
3 reps start at 75%
1 rep start at 85%

Add weight each wave building to heavy single.

3 Rounds For Time:
500 Meter Row
21 Box Jump Overs (24″”/20″”)
12 Deadlift 225/155

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

For Time:

2-4-6-8-10
Kettlebell Swings
Box Jumps
500m/400m Ski
14-16-18-20
Ab mat sit ups
Air Squats
500m/400m Ski
2-4-6-8-10
burpee box jump overs
KB Box Step Ups
500m/400m Ski

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

"

Back Squat waves

Every 2:00 x 6

8 reps @RPE 6
6 reps @RPE 7
4 reps @RPE 8

**Repeat for 2 total waves. "

EMOM12

1. 12 Barbell reverse lunge
2. 6-10 Burpee box jump over
3. 8-10 Cal bike
4. Rest

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

"

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

"

Every 5:00 x 6

A.
12 Cal assault bike
15 Burpee to plate
25 Plate GTOH

B.

12 Cal Row
15 Plate lunges each side
25 Plate sit ups

(Alternate between A and B)

"

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

Strength (week 1/4)

Every 3 minutes for 5 sets:
Front Squat

set 1: 5 at RPE 5
set 2: 5 at RPE 6
set 3: 5 at RPE 6.5
set 4: 5 at RPE 7
set 5: 5 at RPE 7.5

AMRAP for 10 minutes:
50 Double under
20 Wall Wall (20/14)
10 Dual DB box step up (2x50/35 - 20)

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

With a partner

AMRAP for 30 minutes:
60/45 cal AB
60 Synchro ABmat sit up
60 KB swing
60 KB goblet box step ups (20"")

*every 6 minutes including 0:00
400m Run (together)

*share reps however - 1 works. 1 rests.

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

VogueFit

Double Unders WORKSHOP

(15min Cap)

INDIVIDUAL WOD

5 Rounds For Time:

30 DU
3 Dual DB Devil's Lunges
10 Pull ups
5 Dual DB Push Press

Cap 15min

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

EMOM 8:
Odd min | 10 Russian KB swings
Even min | :30 hollow hold
Bench Press
5 x 5

WOD

RX
4 x AMRAP 3:
200-m Ski
Handstand walk (50 ft)
Max KB swings (35/53 lb)
– Rest 1:00 between AMRAPs.

SCALED
4 x AMRAP 3:
200-m Ski
Handstand walk (25 ft)
Max Russian KB swings (35/53 lb)
– Rest 1:00 between AMRAPs.

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

THE LADDER: 3-6-9-12-15-18-21-24-27-30
KB Goblet
Squats (53/35 lb
Burpees
V-Ups (scale: tuck-ups)
2km Row

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

ROPE STATION

Group A-
Advanced / Can climb:
1–2 rope climbs

Beginner / Learning:
Zombie rope climbs
Seated or standing

OR foot lock practice
3–5 pulls only, then down
OR low rope holds
Jump + lock feet + 10–20 sec hold

Group B- Strength session

6-8 Strict Pull-up negatives
10 KB Z press
20–30 sec Dead Hang

WOD

For time:

30 Weighted Sit ups
30 box jump-overs / gorilla overs
100-m KB front rack carry
30 Weighted sit ups
20 box jump-overs/ gorilla get overs
100-m KB front rack carry carry
30 Weighted sit ups
10 box jump-overs/ gorilla get overs
100-m KB front carry

- Use two dumbbells.
RX- 2x16
SC- 2x12

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

2 Mins Work / 1 Min Rest x3

15 Cal Row + Max OH Plate Reverse
Lunges

2 Mins Work / 1 Min Rest x3
15 Cal Row + Max Burpee onto plate

2 Mins Work / 1 Min Rest x3
75 Plate Hops + Max Plate G2OH

(27 Mins Total)

Optional Finisher
3 Rounds
10 V-Ups
20 Russian Twists
10 Hollow rocks
20 Mountain Climbers

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

EMOM 9`

a) 8/8 MB Side Throw (on wall)
b) 12 DB Floor Press
c) 15/15'' Copenhagen Plank

EMOM 6'

a) 8 Seated Ring Row
b) 30 MB Russian Twists

WOD | 15' AMRAP

Fountain Run
16 DB Snatch @50/35lbs
16 DB Box Step Up

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

For Time: 21-18-15-12-9-6-3 reps of: (35 min T/C)
• Dual DB Snatches (50/35lb)
• Box Jump Overs (24/20"")
• Calorie Row
(Perform 200m Run Between rounds)

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

Clean & jerk
Every 90sec x7
1 power clean
1 hang power clean
1 shoulder to overhead

BB conditioning
Every 5min x4
400m run
15 power snatch
12 overhead squat, 95/65

12 snatch + 9 OHS, 115/75
9 snatch + 6 OHS, 135/85
6 snatch + 3 OHS, 155/95

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

Olympic lifting

Power clean + front squat + jerk 2 x 4

Clean & jerk 6 x 3

E90sec x5 60-70%
1 clean & jerk

Push press 3x5

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

Hybrid conditioning
At 0min
1,000m run
1,000m row
80m burpee broad jump
100 wall balls
- - -
At 20min
1,000m run
1,000m ski
100m walking lunge
200m farmer carry

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

"

Gymnastics

For Quality, Not for time!

10-8-6-4-2

Jumping bar MU

50-40-30-20-10

Double unders

**Double under options

- 1 minute double under practice between bar MU sets

- Double the number of skips

- Crossover practice if they want to try a new skill

- For people that struggle skipping, keep the number and work on technique "

10 Min AMRAP:

12 Pull ups
12 Cal row
24 KBS (full)

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

"

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

"

6 Minute AMRAP

5-10-15-20-25-30...ect

Box Jump
DB Squat

Rest 2:00

6 Minute AMRAP

5-10-15-20-25-30 ect..

Ring rows
DB push ups

Rest 2:00

x 2

**Start back from the beginning each time you start a new 6min block

"

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

Gymnastics (1/4)

3 sets:
Max unbroken Bar Muscle Ups

*rest 2 minutes between sets

Scaling:
- Banded BMU (or from boxes)
- Low Bar box bar muscle ups
- Max banded strict pull up + Max box dips

*aim to try a new drill or progression

For time:
400m Run
9 Wall Walk
400m Run
7 Wall Walk
400m Run
5 Wall Walk
400m Run

*time cap: 15 minutes

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

4 sets:
6 minutes on / 2 minutes off
1.
1-2-3-4-5-6... etc
lap Run
6-8-10-12-14-16... etc
Burpee to plate

2.
10-12-14-16-18... etc
cal Row
Wall Ball

*alternate 1 and 2 for 2 sets of each

*alternative cals:
6-8-10-12-14... etc

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

Push Press Week 4

Push Press

Every 90s

5 × 2 @ 85%

EVERY 3 X 5

20/15 Cal Bike
Max
Opt 1 Bar muscle ups (RX)
Opt 2 chest to bar
Opt 3 kipping pull ups

Same movement for all sets

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

35min window

3 Rounds of:
500m/400m Row
24 Slam Balls (25/15)

Rest 90s

3 Rounds for time:
24 Burpee over Row
24 DB Hang Clean + Jerk (35/25)

Rest 90sec

Remaining Time,
AMRAP
10 Shuttle Runs
10 Single Leg V-Ups

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

Primer – EMOM 6

1 Power Snatch
1 Overhead Squat
1 Snatch Balance
(Empty bar → light load)

Main Lift – Squat Snatch

2 × 3 @ 70%

2 × 2 @ 80

4 × 1 @ 90%+

Accessory

Paused Overhead Squat

3 × 3 @ 77/80% (2-sec pause in bottom)

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

COMPETE

Teams of 3

2km Ski buy in
5 rounds
15 DB power clean (2 people)
20 sync air squats (3 people)
15 sync TTB (2 people)
30 DB STOH
15 sync burpee (3 people)

Cash out: 120cal Assault bike

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

HYBRID DBLS

Every 5 minutes x 8:
400m run (together)

In remaining time:
A: Bent over row
B: KB hold
C: Ski
D: Weighted Lunge

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

VogueFIT

Functional Body Building

3 Full Rounds

Superset A: (Empty BB)
- 15 Bicep Curl
- 12 Over Head Tricep Extensions

Rest 60 Sec

Superset B:
- 6 Chin Ups
- 12 Dual DB Chest Press On Wall Ball
- 6 Dual DB Incline Chest Press

Rest 60 Sec

Cap 20min

Partner WOD
YGIG - Share However (Unless Stated)

12min AMRAP

20/16 Cal Bike
10 Power Cleans 135/95#
20 Partner Wall Balls 20/14#

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

Deadlift
5-5-5-5-5

WOD

EMOM 15:
Min. 1 | 10 GHD sit ups
Min. 2 | 12 alternating dumbbell farmers carry reverse lunges
Min. 3 | 12 dumbbell deadlifts
– Use two dumbbells.

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

EMOM – 30 mins

Min 1: 15/12 Cal Ski Erg
Min 2: 20 V-Ups
Min 3: 8 Pull-ups
Min 4: DB snatch
Min 5 Shuttle Run
min 6 Rest

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

In Pairs

60 Cal Row
60 Renegade Rows

40 Cal Row
40 Wall balls

20 Cal Row
20 Sync down ups

20 Cal Cal Row
20 Heavy D-Ball Cleans / Sandbag Cleans

40 Cal Bike
40 TTB

60 Cal Row
60 DB squat snatches

30 Min Cap

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

WEDNESDAY WARRIOR

TEAMS OF 3

P1 & P2-YGIG on workout
P3-10 Cal Bike

AMRAP

200 Air Squats
150 DB Hang Snatches
100 Synchro Sit ups
150 DB Deadlifts
200 Jumping Lunges

TC: 30 min

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

Every 5:00 x6

a) 650/600M Ski
3 Lengths DB Walking Lunges

b) 650/600m Row
12 Burpees to Plate

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

A.) E2MOM x 6 rnds:
• Build to a heavy single strict press

B.) 12-Min EMOM:
15 / 9 Cal AB
15 Toes-to-Bar
15 Slam Balls
Rest

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

Bench press
5 rounds
2 reps
~90%
20 banded face pulls between rounds

Mixed Modal
6 rounds
Every 3min x6
20 box jump over, 24/20
6 wall walks
- - -
20 cal row
12 DB snatch, 1x50/35

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

Upper strength
4 rounds
20 DB floor press
15-20 ring row
12mins to finish all 4 rounds

Mixed modal
For time
3 rounds
24 alt DB snatch
12 overhead lunges on left hand
24 burpee over DB
12 overhead lunges on right hand
RX: 1x50/35

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

Weightlifting (week 1/4)

Every 2 minutes for 6 sets:
sets 1-2: 30 Double under + 3 Power Snatch at 40%
sets 3-4: 30 Double under + 2 Power Snatch at 50%
sets 5-6: 30 Double under + 1 Power Snatch at 60%

*add weight each set

EMOM for 10 minutes:
1. 6-12 Chest to bar pull up
2. 6 Burpee over bar + 6 Overhead squat

*scaling:
- Rx 115/85
- L2 95/65
- L3 65/55

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

EMOM for 21 minutes:
1. 9-15 cal Ski
2. 15 Dual DB shoulder to overhead
3. 15 V-up / Knee raise / 12 Toes to bar

at 22 minutes

2 rounds for time:
15/12 cal Ski
15 Dual DB shoulder to overhead
15 V-up / Knee raise / 12 Toes to bar

*time cap: 30 minutes

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

Every 5:00 (6 sets)
20/16 Calorie Row
15/12 Calorie Assault Bike
10m Shuttle Runs

RX+ 22/18 Cal Row 18/15 Cal Bike 14Shuttles

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

Strength

Every 3:30 x4

10/10 DB Bulgarian Split Squat
10/10 DB Bent Over Row

Block 2) *21*15*9 | TC: 16’

-DB Hang Snatch
-Single DB box Step Ups
-Toes to bar
* 100 S.U/50 double unders

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

HYBRID DBLS

Every 5 minutes x 8:

400m run (together)
In remaining time:
A: Sled push
B: KB hold
C: Ski
D: Weighted Lunge

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

"

3 Mins on; 1 Min off x 8

50 Slam balls
50 Hanging knee raise
50 Slam ball squats
50 No push up down ups
50 Cal bike

**Pick up where you left off after each interval

"

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

"

Split jerk

EMOM x 5

3 Split jerks with a 3s pause in the catch

(Empty barbell)

Then

Every 2:00 x 4

3 Split jerks (no pause) (RPE 7)
"
"

4 Min on; 1Min off x 3

2 Wall walks
6 Double DB STOH
10 Toes to bar

**Pick up where you left off

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

"

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

METCON

INDIVIDUAL WOD

4 mins work / 1 min rest x 6 sets

200m Run
15 V-Sit Ups
10 D-Ball Slams 45/30#
Max Cal on Machine

*Swap each round between Row and Bike

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

RX
AMRAP 20 with a partner:
12/15-cal Echo bike
10 barrier get-overs (30/40 in)
– Partners alternate full rounds.

SCALED
AMRAP 20 with a partner:
10/12-cal Echo bike
10 barrier get-overs (30/40 in)
– Partners alternate full rounds.

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

AMRAP – 30 mins

10 Burpees
15 DB Front squats (53/35)
20 Cal Row
10 Strict Ring Dips (scale: band/bench)
15 DB Hang Clean & Jerks (50/35)
20 Walking Lunges

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

Front squats
Every 2:00 x 5

5 front squats @ 70%
20 deadbugs / weighted

Build in weight across sets

WOD

5 rounds for time:

12 Cal assault bike
6 squat cleans

L1 - 55lb
L2 - 75 lb
L3 - 85 lb

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

36' AMRAP
Max Cal Row or Ski
* Every 4:00 including min 0:00, alternate between:

a) 400m Run

b) 18/15 Cal Ski
18 KB Swings

c) 18 Box Jump Over
18 Push Ups

Coach's note: Scale reps so they have at least 60-90sec of rowing each round.

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

10 Min AMRAP (IGYG)
200m Run
15 Dual DB Deadlifts (50/35lb)

- REST 2 MINUTES -

12 Min EMOM (alternate Rounds)
15 Dual DB Thrusters (50/35lb)

(1 round on / 1 round off)

- REST 2 MINUTES -

8 Min AMRAP

40 alt DB Snatch
20 DB Box Step Overs (1 x DB)

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

Gymnastic volume
Every 5min
50 T2B for time*
*first set must be max reps
- - -
40 pull for time
*first set must be max reps
- - -
30 C2B for time
*first set must be max reps

Or

Gymnastic strength
Every 5min
80 sit ups*
*first set must be max reps
- - -
60 push ups*
*first set must be max reps
- - -
40 strict pull ups*
*first set must be max reps

Aerobic conditioning
In pairs
5 rounds for time
400m run
40 cal bike
25min cap
20min target

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

Functional Body Building

A1 Pull up 5x10 RPE 7
A2 Seated DB press 5x10

B1 Band lat pull down 5x12
B2 Push up 5x16-18

C1 DB curl 2x20
C2 Prone Y raise 2x15

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

Hybrid conditioning
In pairs
For time
Every 7min x6
400m run + 100m sled push
- - -
400m run + 100 cal ski
- - -
400m run + 100 wall balls
- - -
400m run + 100 cal row
- - -
400m run + 100 burpees
- - -
400m run + 100 cal bike

Drop runs to 300m and reps to 80 if needed

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

Every 3 minutes for 10 sets:
400m Run or 500m Row

*perform as fast but as consistent as possible

*target: sub 2 minutes

*scaling:
- Every 4 minutes for 8 sets

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

3 sets:
15 Heel elevated narrow stance KB goblet squat
12 alternating DB farmer reverse lunge steps
60 second Wall Sit hold

*rest 2 minutes between sets

3 sets:
12 Dual DB bench press
8 Strict pull up
60 second Hollow hold / Tuck hold

*rest 2 minutes between sets

*time cap: 32 minutes

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

12mins To Hit Heavy for Complex

4 Deadlifts
3 Hang Power Cleans
2 Jerks

Greedy Grace

For time

10 clean and jerks 135/95
10 clean and jerks 155/105
10 clean and jerks 175/115

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

With a partner

Every 12 minutes for 3 sets:
800/600m Ski
60 Wall Ball
800/600m Row
30 pull ups
*share reps however - 1 Works. 1 Rests.

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

COMPETE

Teams 2

2.5km C2 Bike
2 rounds
30 BBJO
30 KBS
200m Farmer Carry (3 laps)

1.5km ski
2 rounds
30 DB box step ups
30 KB deadlifts
200m sandbag carry (3 laps)

1.5km Row

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

"

Team Thursdays

In a pair for time:

40 Cal row
30 Cal ski
100 DB snatch

40 Cal row
30 Cal ski
Burpee over DB

40 Cal row
30 Cal ski
100 Single DB step overs

"

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

Cardio & Core

10 MIN AMRAP:

40 CAL row
40 CAL Ski
Max Row in remaining time

Rest 1 min

10 Min Amrap:

20 sit-ups
20 Plank plate march
20 v-up toe touches
20 Hollow rocks

Rest 1 MIN

INTO:

10 MIN:

40 CAL SKI
40 CAL Row
Max ski in remaining time

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

VogueFit

INDIVIDUAL WOD

5 Rounds For Time:

20/16 Cal Bike
18 TTB
12 Burpee Box Jump Over
6 Squat Clean 165/115#

Cap: 25min

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

Every 2:00 for 5 sets:
3 power cleans
3 front squats

WOD

RX
For time:
10-8-6-4-2
Front squats (125/185 lb)
20-16-12-8-4
Lateral burpee over the bar
10-8-6-4-2
Power cleans (125/185 lb)

SCALED
For time:
10-8-6-4-2
Front squats (95/135 lb)
20-16-12-8-4
Lateral burpee over the bar
10-8-6-4-2
Power cleans (95/135 lb

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

Workout 1 – 16 min EMOM

Min 1: 15/12 Cal Row
Min 2: 15/12 Cal Bike
Min 3: 12/10 Cal Ski Erg
Min 4: Rest

4 cycles

Workout 2 – 3 rounds for quality
10 DB Bench press
10 Single-Arm KB Press (each, 35/25 • scale: 25/15)
10 DB Bent Over Rows (each, 50/35 • scale: 35/20)
40m DB over head carry

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

EMOM 30`

a) 12/9 Cal Bike
b) 10 Toes to Bar / 14 Knee Raises
c) 12 DB Hang C&J
d) 3 Wall Walks / 5 Inchworm Push Ups
e) 20 Sit Ups

Coach's Finisher

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

In 35 Mins complete (with a partner)

Buy in: 2k / 1.8k Row

-into-

10 Rounds IGUG
12/10 Cal Ski
10 Burpees to Ski

-into-

Buy out: 400m Run + 2k / 1.8k Row

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

Romainian Deadlift
3 rounds
8 reps
3sec on way down
10 hanging knee raise between rounds

Open workout
14.5
For time
21-18-15-12-9-6-3
Thrusters (95/65 lb)
Bar Facing Burpees
20min cap

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

Full strength
4 rounds
10/10 goblet RFE split squat
12 DB Zx press
12 paused tuck ups
15mins to finish 4 rounds

Mixed modal
Every 5min x5
30/20 cal bike
20 goblet squats, 32/24kg
10 pull ups

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

Weightlifting (week 1/4)

Every 2 minutes for 6 sets:
sets: 1-2: 1 lap Run + 3 Squat Cleans at 40%
sets 3-4: 1 lap Run + 2 Squat Cleans at 50%
sets 5-6: 1 lap Run +1 Squat Clean at 60%

*add weight each set

Strength (week 1/4)

Every 3 minutes for 5 sets:
Deadlift

set 1: 5 at RPE 5
set 2: 5 at RPE 6
set 3: 5 at RPE 6.5
set 4: 5 at RPE 7
set 5: 5 at RPE 7.5

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

AMRAP for 12 minutes
12/9 cal Row
12 alternating DB hang clean and jerk
12 Box jump w/ step down (24/20)

Rest 4 minutes

AMRAP for 12 minutes
12/9 cal Ski
12 alternating DB snatch
12 Box step ups (24/20)

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

For time

100 Double Unders
50 Sit-ups
400m Row
20 Dual DB Push Press (2 x 35/25 lbs)

80 Double Unders
40 Sit-ups
400m Row
18 Dual DB Push Press

60 Double Unders
30 Sit-ups
400m Row
15 Dual DB Push Press

40 Double Unders
20 Sit-ups
400m Row
12 Dual DB Push Press

20 Double Unders
10 Sit-ups
400m Row
9 Dual DB Push Press

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

HYBRID - individuals

GOAL: complete the work.
3 RNDS*

1500/1200m Row
1500m assault bike
25 Burpee Step Ups

*E6 minutes = 400m run.

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

Every 3 minutes for 7 Sets,

Complete:
10/15-Calorie Bike
10 Toes to Bar
4 DB Burpee Box Step Ups 2 x 50/35lbs

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

"

Lunges

3 Sets:

10 Front rack forward lunges
20/20 Banded side walks

Rest 2:00 between sets.

"DIane"

For time:

21-15-9

Deadlifts
HSPU

L1 = RPE 8
L2 = 110-125lb
L3 = 135-140lb
SPICY = 155lb

"

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

+ BOOT CAMP +

Full Body Friday

Round 1
30-20-10
Wallballs
100 Skipping

Round 2
30-20-10
Push Ups (normal not on knees)
100 Weighted Jumping Jacks

Round 3
30-20-10
KB Sumo DHP
100 Skipping

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

Fun Friday
Partner workout

9 Minute AMRAP
20 Cal Ski
20 Burpee kb swings

(1 Minutes Rest)

9 Minute AMRAP
20 Cal ski
20 Partner Wall ball throws

(1 Minutes Rest)

9 Minute AMRAP
20 Cal ski
20 Pull ups

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

Snatch
2 power Snatch
1 OHS
build to a heavy complex

WOD

RX
3 rounds for time:
400/500-m row
40 AbMat sit-ups
30 alternating DB snatches (35/50 lb)

SCALED
3 rounds for time:
400/500-m row
30 AbMat sit-ups
30 alternating DB snatches (20/35 lb)

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

With partner

3 rounds:
50/35 cal Row
50 Toes to bar
50 Burpee box jump over (24/20)
50 Wall Ball (20/14)

*perform and 1 minute on / 1 minute off until completion

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

Buy in
50 Burpees

21-15-9-15-21Wall Balls (20/14 • scale: 14/10)
Box Jump Overs (24/20 • scale: step-over)
Calorie Row

Cash out
50 Burpees

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

Skill: Pull Up / Chest to Bar (Kipping, box drills...)

EMOM 6'
a) 8 Pull Ups
b) 30 D.U / 80 S.U

EMOM 6'
a) 6-8 Banded Chin-Ups
b) 12 Push Ups + 12 V-Ups

WOD | 12' AMRAP
16/13 Cal Ski
6 S.A DB Devil's Press

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

E2MOM x 4 Rnds

1. 8 Dual DB Front Squats 12 Dual DB Floor Press

2. 10 RDLs + 12 DB Bent Over Rows

3. 12 Alt Reverse Lunge + 10 Strict Press

4. 15 DB Hammer Curls

(1-4 = 1 Round)

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

BB club

A:
Every 90sec x5
1 power snatch
1 hang squat snatch
1 overhead squat
50-80%

For Time
@0min at 135/95
15 deadlift
12 power clean
9 shoulder to over head
400m run
15 deadlift
12 power clean
9 shoulder to over head

@8min at 155/115
12 deadlift
9 power clean
6 shoulder to over head
400m run
12 deadlift
9 power clean
6 shoulder to over head

@16min at 175/125
9 deadlift
7 power clean
5 shoulder to over head
400m run
9 deadlift
7 power clean
5 shoulder to over head

@24min at 195/135
7 deadlift
5 power clean
3 shoulder to over head
400m run
7 deadlift
5 power clean
3 shoulder to over head

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

Aerobic development
10 rounds for time
400m run
500m row / 500m ski / 24/18cal bike
45min cap

Alternate machine each round

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

AMRAP for 12 minutes:
12/9 cal AB
10 Strict Pull up / Banded Strict pull up
1 lap KB farmer carry

Rest 3 minutes, then

AMRAP for 12 minutes:
12/9 cal AB
10 Strict Ring dip / Banded Strict ring dip
1 lap KB front rack carry

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

4 sets:
6 minutes on / 2 minutes off
800m Run
Max cal AB, Row, Ski, C2 Bike

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

"

Sunday power hour

EMOM 12

1. 6 Power cleans (barbell or double DB)
2. 6 Thrusters

Rest 3:00

EMOM 12

1. 6-10 Cal bike
2. 6-10 Cal ski

Rest 3:00

EMOM 12

1. MAX burpees
2. 20 Sit ups

"

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

AMRAP 20

20 CAL ROW
20 DB SNATCH 50/35LBS
20 WALL BALLS 20/14
20 BOX JUMPS 24/20

CORE

10 STRICT HANGING KNEE RAISES
20 LANDMINE TWISTS
10 V UPS

3 SETS FOR QUALITY

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

AMRAP 30

30 Burpees
12 Shuttle Runs
30 DB Snatch
12 Shuttle Runs
30 Cal Row
12 Shuttle Runs
30 Wall Balls
12 Shuttle Runs
30 Ab Mat Sit Ups

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

Pre workout
Du practice

Post-workout accessory
3 sets:
15-20 reps GHD sit-ups

WOD

RX
AMRAP 12:
50 double-unders
8 strict handstand push-ups

SCALED
AMRAP 12:
70 Double-unders
4 Pike push-ups

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

= SUNDAY BOOTCAMP =

50 Reps. 10 Movements. Zero Excuses.

30 MIN AMRAP

50 Air Squats
50 DB Bent-Over Rows
50 Slow Bicycle Abs
50 Bodyweight Lunges
50 Push-Ups
50 DB Deadlifts
50 Plank Hip Dips
50 Reverse DB Lunges
50 Alternating DB Shoulder Presses
50 Mountain Climbers

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

Back squat
Build to a 1 rep max back squat
3-5 warm ups sets
2-4 working sets
Example
10, empty bar
6, 40%
4, 60%
2, 80%
1, 90%
1, 95%
1, +100%
20mins to finish

Mixed Modal
For time
21 front squat, 155/105
21 pull up
15 front squat, 155/105
15 C2B
9 front squat, 155/105
9 C2B
10min cap
6min target

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

Lower strength
Every 2min x5
12/12 DB split squat, 2xDB
Heavier than last time

Every 90sec x6
10 double DB front squat
- - -
10 alt hanging knee raise

Mixed Modal
Every 2:30min x9
25% of 10min bike test
- - -
400m run
- - -
20 DB step up, 2xDB

2min cap on all movements

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

VogueFit

Partner WOD - YGIG, Share However

3 Rounds For Time:

50/40 Cal Bike
50 Snatches 75/55#
50 Wall Balls 20/14#
50 TTB

Cap 30min

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

4 x 10min AMRAP with a 1min Rest after each

AMRAP 10mins.
15/12 Cal Ski
12 DB Cleans Cleans (20/14 lb)

AMRAP 10mins.
12/10 Cal Row
10 Pull-ups (any variation)

AMRAP 10mins.
10/8 Cal Ski
8 DB Bent over rows (50/35 lb)

AMRAP 10mins.
15/12 Cal Row
15 GHD Sit-ups

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

8 rounds:
:20 hollow rock
:10 rest

Front Squat
5,5,5,3,3,3

WOD

RX
For time:
30 box jump-overs (24/30 in)
150 air squats
2000m Row

SCALED
For time:
30 box jump-overs (20/24 in)
120 air squats
1600m Row

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

"

Back Squat Waves

Every 2:00 x 6

7 Reps @RPE 6.5
5 Reps @RPE 7.5
3 Reps @RPE 8.5

**Repeat for 2 total waves.
**Should be heavier than last week

8 Min AMRAP

12 Box jump overs
6 Thrusters

Rest 2:00

3 Min AMRAP

Max Burpee Box Jump Overs

L1 - 35lb
L2 - 45-50lb
L3 - 60lb
SPICY - 70lb

"

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

BOOT CAMP

Lower body (banded work)

EMOM x 20

MIN 1 - 40sec Banded db hip thrust abduction on bench
MIN 2 - DB Bulgarian Split squats 10/10
MIN 3 - 40 sec wall sit
Min 4 - 40 Sec Banded donkey kicks
MIN 5: MAX High knees

AMRAP 10

20 Heavy DB Bench Squat
10 Bench DB Step overs
20 DB Calf raises
10 DB Lunges

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

Strength

EMOM x 12
2 power cleans

*Build the load every 2 sets*

WOD

3 Rounds

10 Hang cleans @85lb

21-15-9
Push ups
Cal Bike
Ring rows/Pull ups

Have to do 10 hang cleans before doing the rounds

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

A) Every 2:00 x 5
10 Strict HSPU or Pike Push Ups + 10 Feet Elevated ring rows

B) 12 Min AMRAP
200m Run
10 Toes to Bar
10 DB Overhead Lunges (1 x 50/35lbs)

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

Back Squats

5 X 5 @ 65% OF LAST WEEKS HEAVY SINGLE

5 ROUNDS FOR TIME

10 POWER CLEANS 135/95 
10 LAT OVER BAR BURPEES

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

EMOM 10

12/9 CAL ROW

REST 2

AMRAP 10

3-6-9-12
PULL UPS
DB FORNT SQUATS
V UPS

REST 2

EMOM 10

12/9 CAL ROW

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

"Strength (week 2/4)

Every 2 minutes for 5 sets:
Front Squat

set 1: 5 at RPE 6
set 2: 4 at RPE 6.5
set 3: 4 at RPE 7
set 4: 4 at RPE 7.5
set 5: 4 at RPE 8

*aim to increase load from last week

"
"EMOM for 12 minutes:
1. 16 Wall Ball (20/14)
2. 8 Burpee box jump overs (24/20)"

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

5 rounds:
15/12 cal AB
20 alternating DB snatch

- rest 5 minutes, then -

5 rounds:
20/15 cal Row
15 Dual DB bench press

*time cap: 32 minutes

*score: total time

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

In Teams of 2

3x 10' ON / 2' OFF

100/80 Cal Row
30 Dual DB STOH @50/35lbs
30 Toes to Bar
Max S.A DB Devil's Press

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

Snatch
Every 90sec x8
1 power snatch
Build to a heavy single

Every 6min x4
5 power clean, 185/125
9 burpee
3 power clean, 185/125
6 burpee
1 power clean, 185/125
3 burpee

Target is ~3min rounds

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

Olympic lifting

Power clean + front squat + jerk 2 x 4

Clean & jerk 6 x 3

E90sec x5 60-70%
1 clean & jerk

Push press 3x5

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

Hybrid conditioning
For Time
800m run
80 cal row
800m run
80 cal ski
800m run
60 burpees
800m run
80 alt sandbag lunge
800m run
80 wall balls
45min cap
40min target

Option B: 600m runs / 60 reps

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

VogueFit

Handstand Strength

40 sec work / 20 se Rest x 9

1) MAX Pike Handstand Hold
3) 8 Dual DB Arnold Press
3) Plank Hold

INDIVIDUAL WOD

16min AMRAP

10 DB Clean 50/35#
10 DB Lunges
3 Wall Walks
50 DU

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

Team Work

8 Rounds

20 shuttle Run (together)
20 KB Swings (70/53 lb)
30 Burpees
20 Box Jump Overs (24/20")
12 Strict Handstand Push-ups

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

"

Cardio day

In pairs

35 Min AMRAP:

1000m Row
100 Slam balls

2000m C2 bike
100 Slam ball lunge

1000m Ski erg
100 Box step overs (BW)

"

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

15Mins.
Hand Stand push up practice
working on different progressions and skills

WOD

RX:
5 rounds for time:
12 DB Bench Press
8 C2B pull ups
Farmers Carry (200 ft)

SCALED
5 rounds for time:
12 DB Bench Press
8 pull ups/ ring rows
Farmers Carry (200 ft)

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

Team of 2 - 3 STATIONS

MAX CALORIES ON MACHINES
SKI / BIKE / ROW

STATION 1 -
P1 - MAX Meters on ROW
P2 -
8 Deadlift
8 Cleans
8 Squats
8 Slamballs

Then Switch :

STATION 2 - MAX meters Bike erg/ Ass Bike
P1 - Bike
P2- 10 barrier get overs

STATION 3 - MAX meters Ski
P1- Ski
P2 - 10 Burpee Block Jump

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

GYMNASTICS

-Wall Walk Lean to Handstand (partner)
-5 Cartwheel
-Handstand to Hold (without wall)
-HS Walk practice

NOTES:
-Find balance on the wall walk Hold, lean forward initiating with hips
-Cartwheel to practise bail
-Try hand stand kick ups, to know how hard to kick

WOD

Every 3min x 6

10m HSW / Wall walks / bear crawl
10 Front Squat (95lb)
10 BOB

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

5 Rounds: 4 Min Work / 2 Min Rest

15 Burpee Box Jump Overs (24/20"")
20 SA DB Clean & Jerks (50/35lbs)
Max Cal Assault Bike in remaining time

(Score is total cals)

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

Push Press TEST

10 MINS TO FIND A NEW 1 REP MAX

AMRAP 10

3 STRICT HSPU
6 CHEST TO BAR PULL UPS
9 BOX JUMPS 30/24INCH

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

TEAMS OF 2

3 SETS FOR TIME

800/400M SKI
200M DB FARMER CARRY
30 SYNCRO PARTNER SIT UPS
40/30 CAL BIKE
30 SYNCRO DB HANG SNATCH

REST 2

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

"Gymnastics (2/4)

EMOM for 6 minutes:
3-10 Strict HSPU

*scaling:
- 3-5 Slow Negatives or Deficit Negatives
- 6-8 L-seated DB Z press
- 10-12 Box piked HSPU "
"For time:
400m Run
12 Bar muscle up
400m Run
10 Bar muscle up
400m Run
8 Bar muscle up

*time cap: 15 minutes

*scaling:
- Banded BMU
- Chest to bar or Pull up
- Banded Pull up
- Ring muscle up (if you have them) "

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

3 rounds:

800m Run
40 Box step ups (24/20)
30/22 cal Ski

*time cap: 30 minutes

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

"Every 10mins x4
700m ski
50 BJO/Wallballs/Deadlifts/Hang Snatch
700m row"

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

Every 2:00 x6 (A-B-A-B)

A) 6 Chin-ups
12 Dual DB Bent Over Row

B) 15 Floor Press
10 Dual DB RDL

WOD | TC: 15'

40-30-20-10 Cal Ski (Sc: 32-26-16-10)
Air Squats
Sit Ups

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

Shoulder press
Build to a 1 rep max shoulder press
3-5 warm ups sets
2-4 working sets
Example
10, empty bar
6, 40%
4, 60%
2, 80%
1, 90%
1, 95%
1, +100%
20mins to finish

Mixed Modal
5 rounds for time
15 T2B
12 alt DB snatch, 70/50lb
5 wall walk
18min cap
15min target

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

Upper strength
5 rounds
10 DB Z press
10 strict pull up*
15mins to finish

*Hardest pull up you have for 50 reps

Mixed modal
5 rounds for time
400m run
30 KB swing, 24/16
20 T2B
25min cap
20min target

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

VogueFit

Strength

Front Squat

In 10min:

Build to 3RM

Partner WOD - YGIG, Share However (Unless Stated)

4 Rounds For Time:

20/16 Cal Row
14 Thrusters 95/65#
10 Burpee Box Jump Overs 24/20”

Cap 12min

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

7 Rounds

Every minute on the minute, starting at 5 calories:
Min 1: 5 cal Row
Min 2: 5 cal Bike
Min 3: 5 cal Ski
Min 4: Rest
Increase by 1 calorie each round.

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

"

Split jerk

EMOM x 5

2 Split jerks + 3 Strict press in catch position

(Empty barbell or light load)

Then

Every 2:00 x 4

2 Split jerks (no pause) (RPE 8)

EMOM x 16

1. 40s Max power cleans
2. 10-15 Toes to bar/ring
3. 40s Max STOH
4. Rest

L1 - 45lb
L2 - 55-65lb
L3 - 70-75lb
SPICY - 80-85lb

"

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

Every 2:00 for 4 rounds:
2 power snatches
– Work up to workout weight or a little heavier.

WOD

RX
For time:
30-24-18
DB thrusters
30-24-18
GHD sit-ups
15-12-9
Power snatches (105/155 lb)

SCALED
For time:
24-18-12
DB thrusters
24-18-12
Ab Mat sit-ups to parallel
12-9-6
Power snatches (75/115 lb)

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

Lift and Flex

Block A

Superset: Every 2 min x 4
(Complete both in the 2 min cap)
DB Floor press x 12
DB Bent-over Row x 12

Block B
8 Minutes: x 3 Rounds
Plate front raises x15
Plate Shoulder press x15
Plate Tricep extensions x15

Conditioning

8 Mins. AMRAP:
10 Down Ups
10 Hollow Rocks
10 Push Ups

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

ALL IN!!

TEAM OF 2

150-100-50 Cal Row
50 High box get overs
100 DU/160 SU
50 KB swings (16/20kg)

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

A) Every 2:30 x 5
5 Strict Weighted Pull-ups
10 Dual DB Bench Press / Floor Press

B. 5 Rounds For Time

15/12 Cal Ski
12 DB Front Squats (2 x 50/35lbs))
40 DU / 80 singles

15 Min TC

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

EVERY 6MINS X 5

500M ROW

ALT

25/18 CAL BIKE
500M/400M SKI

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

"Weightlifting

Every 3 minutes for 4 sets:
3 Snatch Balance

*add weight each set

"
"Weightlifting (week 2/4)

Every 2 minutes for 6 sets:
sets 1-2: 1 lap Run + 3 Squat Snatch
sets 3-4: 1 lap Run + 2 Squat Snatch
sets 5-6 1 lap Run + 1 Squat Snatch

*start at RPE 6 then add weight each set "

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

EMOM for 20 minutes:

1. 15-20 Wall Ball
2. 10-15 cal Row
3. 10-15 Burpee
4. Rest

at 20 minutes

2 rounds:
20 Wall Ball
15/10 cal Row
15 Burpee

*time cap: 30 minutes

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

"Hyrox doubles:

A: 2 rounds:
400m run
800m ski
60m Sled pull (6 lengths)

B: 2 rounds:
400m
800m row
1 lap burpee broad jump

C: 2 rounds:
800m run
80 WB
"

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

Erg Sprints | 8 x 30'' ON / 90'' OFF x 8
(AAAA-BBBB)

A) Max Cal Bike
B) Max Cal Row

EMOM 15'
A) 16 DB Hang Snatch
B) 15 Goblet Squats
C) 16 Bodyweight Step Over

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

PART A

EVERY 3 X 4
12 DUAL DB RDLS
40S WEIGHTED WALL SIT
24 DB RUSSIAN TWISTS

PART B

FOR TIME

10-9-8-7-6-5-4-3-2-1
SLAM BALLS
BURPEE OVER BALL
10M SHUTTLE RUNS

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

Gymnastic strength
50 strict pull ups
Every break = 10-20 push ups*
15mins to finish
*If you think you'll use 5 sets or less = 20 push ups
10 sets or more = 10 push ups
Aim is max reps each set, don't "play" to get less sets

Aerobic development
In pairs
For time
2,000m row
1,000m run
100 cal bike
1,000m run
2,000m ski
30min cap
25min cap

Both run, share the machines
First runner back can start

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

Functional Body Building

A1 Pull up 5x10 RPE 7
A2 Seated DB press 5x10

B1 Band lat pull down 5x12
B2 Push up 5x16-18

C1 DB curl 2x20
C2 Prone Y raise 2x15

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

Hybrid conditioning
In pairs
Every 5min x8
400m run + 40 cal bike
- - -
400m run + 200m sled push
- - -
400m run + 40 cal ski
- - -
400m run + 40 burpees

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

METCON

INDIVIDUAL WOD

35min AMRAP

20/16 Cal Row
15 Sit Ups
200m Run
15 Kick Back Burpee
20/16 Cal Bike
15 Russian KB Swings 24/16#

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

35Mins. AMRAP

10 Sandbag Cleans (150/100 lb)
15 DB Box Step-ups (50/35 lb, 24/20"", each leg)
20/15 cal Ski Erg
25 Plate thrusters
30 Wall Walks

Tabata :
Hollow Rocks

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

"

Team Thursdays

In a Pair For Time:

Buy in:

60 Cal Row

Then:

10 Rounds YGIG:

15 Wall balls
8 Burpees

60 Cal bike

Then:

10 Rounds YGIG

15 Plate GTOH
8 Box jumps

"

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

Pre-workout strength

2 x Clean pull
1 x power Clean
build to heavy

WOD

8 rounds for reps:
1:00 max burpees
1:00 rest

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

FULL BODY

EMOM 30
50 Sec. WORK: 10 Sec. REST
MAX REPS

Alternate between AMRAPs'

AMRAP 1
1. Cal Ski
2. Plate Ground to OH
3. V-ups
4. Plate OH lunges
5. Rest
******
AMRAP 2
1. Knee Raises
2. Cal Ski
3. Box Jumps
4.Wall Walks
5. Rest 🙂

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

30 min TC (Teams of 2)

100 Bar Facing Burpees
80 Bar Power Cleans
30 Bar Muscle-Ups (or 60 CTB)
60 Bar Thrusters
30 Bar Muscle-Ups (or 60 CTB)
80 Bar Power Cleans
100 Bar Facing Burpees

(BB weight:115/75lbs)

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

12mins To Hit Heavy For

3 THRUSTERS"

FOR TIME

12-9-6-9-12

OVERHEAD SQUATS
TOS TO BAR

50 DOUBLE UNDER AFTER EACH SET

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

"Mixed Modal

4 sets:
6 minutes on / 2 minutes off
15/12 cal AB
15/12 cal Row
15/12 cal Ski

"

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

Every 3 minutes for 4 sets:

12 Dual DB RDL
24 DB glute bridge (single DB)
12 alternating DB goblet Curtsy lunge

-into-

Every 3 minutes for 4 sets:

12 L-seated DB press
6 Strict chin ups / Banded chin ups
12 DB push ups

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

"Teams of 2
5mins on 2mins off x6
A) 400m run
30 partner wallballs
Max cal ski
B) 600m row
30 box jump overs
Max cal bike
C) 600m ski
30 hang snatch 2xDB
Max cal row"

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

In Teams of 2 | Tc: 38'

3 ROUNDS
1000/900m Ski
800m Run (Sc: 4 Fountain Run Relay Style)

3 ROUNDS
40 Wall Ball
20 Burpee Box Jump

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

LIFTING

Strict Press
EMOM X 5
Max Press on 65-70%

WOD

18 MIN TC

30 Cal Ski
20 Shuttle Runs
50 Light Barbel Thrusters

30 Cal Ski
20 Shuttle Runs
50 Burpee Over Line

30 Cal Ski
20 Shuttle Runs
50 Light Barbel Hang Snatches

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

AMRAP 20

400M ROW
20 PUSH UPS
20 BOX STEP UPS
400M SKI
40 DOUBLE UNDERS

CASH OUT

TABATA
MOUNTAIN CLIMBERS
DEADBUGS

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

Open workout
26.1

Will spend adequate time warming for the workout.
If it's a short workout, we'll work through some Functional Bodybuilding after.

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

Full strength
3 rounds
20 heel elevated cyclist goblet squat
100m farmers carry, 2xKB
10 hanging knee raise, 2sec hold
15mins to finish 3 rounds

Mixed modal
For time
20minAMRAP
18 alt DB lunge, 1x50/35
16 sit up
14 wall ball
12 burpee

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

VogueFit

INDIVIDUAL WOD

26.1 CROSSFIT OPEN

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

Teams of 2 complete a full round before tagging your partner
40mins. Relay

20 DU
12 Sandbag over a box
(150/100 lb)
10 DB Bench Press (50/35 lb)
6 Toes-to-Bar

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

"

Lunges

3 Sets:

12 Front rack forward lunges
15/15 KB side bends

Rest 2:00 between sets.

**Goal is same or heavier than last week for 2 extra reps.

For Time:

15-12-9-6-3

OHS

**20 Wall balls sit ups after each set

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

"

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

8 rounds:

:10 L-sit hold
:20 rest

On a 15:00 clock:
muscle-up practice

WOD

RX
10 rounds for time:
5 back squats (155/225 lb)
3 muscle-ups

SCALED
10 rounds for time:
5 back squats (105/155 lb)
1 muscle-up or 3 false grip ring to chest pull-ups

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

FUN FRIDAY

Team of 2

Buy In 100 Calories Row ( Buddy Wall Sit)

Then :

200 Wall Ball Shots (YGIG)
Every 2Mins. Do 15 Sync Pull Ups

Buy Out : 100 Calories Row

TC: 30 Mins.

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

12 mins on / 3 mins off x 4 Rounds

Block 1:
• 1,000m Row
• 100m Sandbag Lunges (10 / 20kg)
SCORE: MAX Cals SKIERG Remaining time

Block 2:
• 800m Run
• 200m Farmers Carry ( 2 x 24 / 16)
SCORE: MAX BURPEES Remaining time

Block 3:
• 1,000m SkiErg
• 80 DB Goblet Squat (50/35lbs)
Score: MAX Cals ROW Remaining time

Block 4:
• 800m Run
• 60m Burpee Broad Jump
SCORE: MAX WALL BALLS (6/3kg) Remaining time

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

EMOM 20

1 12/9 CAL ROW
2 6 SANDBAG CLEANS
3 100FT FARMERS CARRY
4 6/8 BURPEE OVER THE BAG

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

"Strength (week 2/4)

Every 3 minutes for 5 sets:
Deadlift

set 1: 5 at RPE 6
set 2: 4 at RPE 6.5
set 3: 4 at RPE 7
set 4: 4 at RPE 7.5
set 5: 4 at RPE 8

"
"Weightlifting (week 2/4)

Every 2 minutes for 6 sets:
sets 1-2: 40 Double under + 3 Power Clean
sets 3-4: 40 Double under + 2 Power Clean
sets 5-6: 40 Double undeer + 1 Power Clean

*start at RPE 6 then add weight each set "

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

With a Partner

AMRAP for 15 minutes:
10 rounds
6 Dual DB hang clean and jerk
6 Box jump over (24/20)

then
Max cal AB in remaining time

- rest 5 minutes -

AMRAP for 15 minutes:
10 rounds
6 Dual DB thruster
6 Dual DB box step over (20)

then
Max cal AB in remaining time

*perform as YGIG per round

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

"FT:
1km run
1km ski
1km run
1km row
1km run
1 lap weighted lunge
1km run"

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

In 10Mins.
50 WB Mountain Climbers
30 Cal Bike
30 Empty Bar Floor Press
Max Cal Bike

Rest 1

10Mins.
50 KB Hollow rocks
30 Barbel bicep curls
30 KB Power Snatch
Max Cal Bike

In 10Mins.
50 V-Ups
30 Barbell Sumo DHP
30 Jumping Squats
Max Cal Bike

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

TEAMS OF 2

3 SETS FOR TIME

5 TIMES SYNCRO KB COMPLEX
50/40 CAL BIKE
60 WALL BALLS
70/60 CAL ROW
8 WALL WALKS

REST 3

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

For Load:
Split jerk
3-3-3-1-1-1-1

WOD

3 Rounds
1000m Row
100DU
30m Lunges

Scaled
1000m Row
100DU
30m Lunges

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

"With a partner

3 rounds:
400m Run (together)
20 Toes to bar
20 synchro Burpee over bar
20 Thruster (115/85)

*share TTB / Thrusters however - 1 works. 1 rests.

*time cap: 30 minutes "

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

BB club

A:
Every 90sec x10
1 snatch
Build to a heavy single

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

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

Aerobic development
45minAMRAP
Max cal machine
Every 5mins, including 0 = run

A = 400m run
B = 300m run
C = 200m run

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

2 Rounds of
5 Every 3 minutes

Min 0–3: 20/15 cal Row + Max Burpees in remaining time
Min 3–6: 20/15 cal Bike + Max Wall Balls in remaining time
Min 6–9: 20/15 cal Ski + Max DB Thrusters in remaining time (50/35 lb)
Min 9–12: 30 shuttle run + Max Box Jump Overs in remaining time
Min 12–15: Rest

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

"

Power clean

EMOM x 12

2 Hang power clean

**Build the load every 3 sets (4 increases) "

2 Mins on; 1 Min off x 5

10 Deadlifts + max cal row

**Load increases on deadlift every round

L1 - 65-75-85-90-100
L2 - 85-95-100-105-110
L3 - 95-105-115-125-135
SPICY - 115-125-135-145-155

"

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

"10 rounds for time with a partner:
16/20-Ski
20 single-arm DB cleans (35/50 lb)
– Partners alternate full rounds.
SCALED:
10 rounds for time with a partner:
14/18-cal ski
20 single-arm DB cleans (20/35 lb)
– Partners alternate full rounds.

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

EMOM x 28
1. 12 / 9 Cal Ski
2. 12 Gorilla Rows (2 x KB)
3. 12 Standing shouldr press
4. 10 V-Ups

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

"AMRAP for 12 minutes
12/9 cal AB
12 Dual DB bench press
1 lap DB farmer carry

Rest 3 minutes, then

AMRAP for 12 minutes
12/9 cal AB
12 Feet elevated Ring Row
1 lap Sandbag bearhug carry

"

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

2 sets:

AMRAP for 3 minutes:
500 Meter Ski Erg
Max Distance Row in the remaining time.

- rest 1 minute -

AMRAP for 3 minutes:
500 Meter Row
Max Distance C2 Bike in the remaining time.

- rest 1 minute -

AMRAP for 3 minutes:
1000 Meter C2 Bike
Max Burpee to plate in the remaining time.

- rest 1 minute -

AMRAP for 3 minutes:
15 Burpee to plate
Max Distance Ski in the remaining time.

- rest 1 minute, then repeat for a second set -

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

VogueFit

Partner WOD - YGIG, Share However

6 Rounds For Time:

50/40 Cal Row
10 Clean & Jerk 155/105#
10 Pull Ups
30 KB Swings 24/16kg

Cap 30min

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

VogueFit

HSPU Strength

EMOM x 9
1) 8Pike Push Up
2) 20 Hollow Rocks
3) 5/5 Half Kneeling KB Press

Individual WOD

6 Rounds For Time:

200m Run
5 Dual DB Hang Clean & Jerk 50/35#
3 Wall Walks

Cap 12min

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

VogueFit

Front Squat Strength

E2MOM

5 Front Squats @70%

Partner WOD - YGIG, Share However

12min AMRAP

20/16 Cal Bike
6 Burpee Box Jump Overs 24/20”
2-4-6… Thrusters 95/65#

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

METCON

Individual WOD

3 Min AMRAP/ 1:30 rest x 9

A) 20/16 Cal Row
10 Burpee over Rower
Max ALT. DB Hang Clean and Jerk 50/35#

B) 16/12 Cal Bike
10 V-Sit Ups
Max Wall Balls 20/14#

C)200m Run
10 Push Ups
Max Kettlebell Swings 24/16#

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

VogueFit

INDIVIDUAL WOD

26.2 CROSSFIT OPEN

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