VogueFit

TTB STRENGHT
12 min AMRAP

10 Weighted Sit Ups
10 Side to Side Ball Slams
Max Hanging Knee Tuck Hold
Rest 60 sec

Individual Workout

15min AMRAP
2-4-6…

ALT. DB Snatch
Burpee Over DB
TTB

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

Prep
10 alt worlds greatest stretch
6 walk out
12 alt reverse lunge w/ rotation
20 bear crawl shoulder taps
6/6 split stance DB RDL

Metcon
In pairs
@ 0min
100 cal bike
800m farmers carry
100 T2B

@ 15min
100 cal row
80 deadlift, 225/155
80 pull up

@ 30min
100 cal ski
80m sled pull, 150/100kg
60 C2B

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

Olympic lifting

3 rounds
1 snatch pull, 1 hang snatch pull, 1 hang power snatch, 1 hang squat snatch, 1 OHS upto 40%
3 rounds
3x 1 power snatch, 1 paused hang power snatch, 1 paused hang squat snatch 40-60%
5 rounds
1 hang power snatch, 1 hang squat snatch 60-75%
Every 90sec x5
3 power snatch 60%
3 rounds
3 snatch balance 40-50%

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

Prep
Forward/backward leg swings
Lateral leg swings
Reverse lunge w/ OH reach
Pogos

Prep movements

Race
For Time
800m run
60 cal bike
40 burpee pull up
800m run
60 cal row
40 burpee box step over
800m run
60 cal ski
40 alt devils press
40min cap
35min target

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

5 SETS

:20 handstand shoulder taps
:40 rest
Then :
Hand Stand Walk Practice

WOD

AMRAP 25 With A Partner:
600m Ski
- 6 Wall Walks
100 Walking Lunges

RX +
- Handstand Walk 40m

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

Part A – Skill Flow (10Mins. Continuous, Not MAX Effort)

30s Handstand Shoulder Taps
30s Rest
30s DB Bench Press
30s Rest

Part B – AMRAP 20

6 Wall Walks
20 Box Step-Up DB (35/25)
30 DU (or 60 singles)

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

5 RFT:
500m row
30 WB
15 KB Sumo DL High pull

TC: 30

Finisher:
EMOM 6
1- 14-18 Plate OH sit up
2- 20 sec /20 sec Side Plank Hold

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

Fight Gone Bad Style With A Twist
(5 ROUNDS)

1 Min. Max Reps On Each Of The Following

- Wall Walks
- DU / SU
- Sandbag Carry / Slam Ball Carry
- Front Foot Elevated Lunges
- V-Ups
- Rest 1 Minute

x 5 sets (30:00)

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

Fight Gone Bad
(5 Rounds)

1 Minute Max Reps / CAL's On Each Of The Following

- Wall Balls
- Jumping Mu
- Box Jump
- Push Press
- Row (cals)
- RX - 55lb
-
Rest 1 Minute
x 5 sets (30:00)

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

"Every 4 minutes for 4 sets:
8-10 Strict chin up / Banded chin up
8-10 L-seated KB Z-press
8-10 single arm KB row (each side)

Every 4 minutes for 4 sets:
12 Pallof press (each side)
60 second Front Plank
30 KB russian twists (12/8kg)
"

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

"HSPU + double unders"

5 sets:

30s double under practice
30s rest

Every 3:00 x 5 sets:

10 HSPU variation
20-30s L-hang hold

HSPU levels:
L1 - DB press kneeling (use hips)
L2 - Pike push up on box
L3 - Kipping HSPU against wall
SPICY- Strict HSPU

2mins on; 2mins off x 5

1 rope climb
12 Toes to bar
Max cal row

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

EMOM for 18 minutes:
1. 9-15 cal AB
2. 6-12 Handstand Push up (strict or kipping)
3. 6-9 Strict pull up / Banded Strict pull up

at 18 minutes, straight into

3 rounds:
15/12 cal AB
X Handstand push up
X Strict pull up / Banded Strict pull up

*time cap: 27 minutes

*perform the same number of reps for each movement as the EMOM in part B

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

"

2mins on; 1min off x 10:

(Alternating A and B — 5 rounds each)

A.
15cal assault bike
Max DB hang clean and jerk

B.
15cal row
Max wall balls

Core finisher

3 rounds:
15 V-ups
15 hollow rocks
15s hollow hold

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

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

5 Rounds:

60s ON / 60s OFF

1: Max Calorie AB
2: Max Burpee Bar Touch
3: Max Dual DB Thrusters (2 x 40/30)

Score = Cals + Reps

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

Part A – Skill (10–12 mins)

Level 1

Pike Push-Ups (floor)
Elevated Pike Push-Ups

Level 2

Box Pike Handstand Push-Ups
Slow Tempo Box Pike Reps

Level 3

Negative Handstand Push-Ups
Controlled Eccentric Reps to Abmat/Pad

Level 4

Strict Handstand Push-Ups
Deficit Strict Handstand Push-Ups

EMOM 25

1 - 5/10 Strict HSPU
2- 30/50 Double Unders
3- 8/12 Chest To Bar Pull Ups
4 - 15 V Ups
5 - Rest

No single allowed jump[ rope must be double under practice.

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

Every 3 min x 10

Station 1 - 16 DB Walking Lunges + 12 DB Hang Snatch
Recovery Bike Remainder

Station 2 - 12/9 Cal Row + 2 Wall Walks
Recovery Bike Remainder

Aim To Finish Each Station In Around 90s

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

Cleans week 3

Every 2:00 x 8

2 Squat Cleans @ 75–82%

Accessories

A1
DB Dual Split Jerk
4 x 3
(hold catch position for 3s)

A2
10 DB Z Press

A3
Barbell RDL
4 x 8

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

COMPETE
Teams of 2
1500m row
100 box jumps
100 wallballs

1500m ski
50 devil press
50 sync sit-ups

100cal bike
25 burpee over partner
25 sync KB swings

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

= HYBRID =

800m Run
30 Burpee To Plate
1 lap Farmers Carry
400m Run
40 Weighted Box Step Up
1 Lap Farmers Carry
200m Run
50 WB
1 Lap Farmers Carry
400m Run
60 Russian KBS
1 Lap Farmers Carry
800m Run

TC: 40

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

VogueFit

Power Clean Strength

5 Sets

- 1 Clean Pull
- 1 Hang Power Clean
1 Power Clean

All @75%

Rest 90sec

PARTNER WOD

YGIG: Round For Round

10 Rounds For Time

12/9 Cal Row
4 Power Cleans 135/95#

Cap 12 Min

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

Prep
Overhead mobility
- - -
PVC warm up
- - -
BB prep

Clean & Jerk
Every 90sec x5
2 hang power clean and push jerk
75-80%

Jerk accessory
Every 60sec x5
1 paused push jerk
Pause in dip
60-75%

Metcon
For time
21 clean and jerk, 115/75
400m run
15 clean and jerk, 115/75
400m run
9 clean and jerk, 115/75
15min cap
9 min target

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

Prep
10 cobra push backs
20 tall plank shoulder taps
10 push up + opp toe touches
10/10 DB Z press

Upper strength
3 rounds
10 DB shoulder press
12 band lat pull down
12mins to finish
Same weight as last week or heavier

Engine
2 rounds
3min on // 2min off
max cal bike
- - -
max cal row
- - -
max cal ski

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

For Time :

100 Hang Power Snatches
 (45/65 lb)
100 Push Presses
100 Sumo Deadlift High Pulls
100 Front Squats

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

For Time :
5 Rounds

20 DB Hang Snatches (alt arms)
20 DB Push Presses (35/25)
20 KB Swing
20 DB Front Squats (35/25)

Rests 2 min between rounds.

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

E5 minutes x 6

400m Run @80%
12/10 Cals SPRINT*

*Alternating Assault bike and Ski erg

Rest in remaining time

Goal: have the work done by 3.30max
(Adjust cals if needed to hit stimulus)

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

Intervals 3Mins. On : 1 Min. Off
(Alt. Between a/b/c)

a.
15 Cal Bike
10 Burpee Gorilla Box Get Overs

b.
15 Cal Ski
10 Devils Press (35)

c.
15 Cal Row
10 Burpee Over Rower

X 3 Sets Each

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

Team Workout (share everything)

25mins. AMRAP

10-20-30-40-50....
Cal Bike
Power Clean
Burpees
Front Squat

*Every 5 Minutes do 15 Syncro V-UPS

RX - 85
SC - 75

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

"Every 3 minutes for 12 sets:
1.
400m Run
2.
500m Row
3.
500m Ski

*alternate for 4 sets of each "

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

"Primer"

EMOM x 6 (empty bar)

1. 5 tempo deadlifts
2. 5 power snatches

WARRIOR BARBELL

In a pair— 12 ROUNDS YGIG on each part.

A.
10 deadlifts
10 wall balls

B.
10 power snatch
10 V-ups

C.
10cal ski

Time cap = 30mins

L1 - <75/35lb
L2 - 95/45lb
L3 - 115/55lb
SPICY - 135/65lb

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

Every 90 seconds 6 sets:
Snatch + Hang Snatch

*add weight each set

5 rounds:
10 Toes to bar
10 Dual DB hang squat clean (2x50/35s)

*time cap: 10 minutes

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

"Warrior Wednesday"

In pairs for time:

100 wall balls
40cal ski erg
80 double DB hang cleans
40cal row
60 burpee over DB
40cal ski erg
40 double DB thrusters
40cal row

35-40min time cap

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

A. E2MOM x 6:

1 Power Clean + 1 Squat Clean + 2 Split Jerks

B. 12 Min EMOM:

Min 1: Max DU / Skips

Min 2: AMRAP Macho Man (95/65)
(3 Power Cleans / 3 Front Squats / 3 Jerks)

Min 3: Rest

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

Every 2minx x 3 Rounds (30)

1 - 90s Ski
2 - 90s Shuttle Runs
3 - 90s Bike
4 - 90s Burpee Box Step Ups
5 - 90s Row

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

Part A

4 Sets

6/8 Strict Pull Ups
10 Seated DB Shoulder Press
14 KB Gorilla Rows

Part B

2 Rounds For Time

20 goblet Squats
20 Ab Mat Sit Ups
20 Rusiian KBS
20 Goblet Lunges
20 Burpees
Rest 2:00

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

HYROX
800m run
30 burpee to plate
1 lap farmers carry
400m run
40 weighted box step up
1 lap farmers carry
200m run
50 WB
1 lap farmers carry
400m run
60 Russian KBS
1 lap farmers carry
800m run

TC: 40

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

"MetCon

Individual WOD

40" On / 20" Off

A) Alternating Between 1,2 (3R)
1. Max Cal Row
2. Burpee Over Rower

Rest: 1'

B) Alternating Between 1,2 (3R)
1. Max Cal Bike
2. Air Squats

Rest: 1'

C) Alternating Between 1,2,3,4 (4R)
1. 12/9 Cal Row
2. 20 KB Swings 24/16#
3. 12/9 Cal Bike
4. 20 KB Goblet Reverse Lunges

(30 Mins)

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

Prep
Overhead mobility
- - -
2 rounds
20 band pull aparts
10 scap pull up
10 pushup + opp toe touch

Push capcity
Every 90sec x6
20% of max reps

Pull accessory
Every 60sec x8
20-40sec chin over bar hold
- - -
20-40sec tall plank

Metcon
Wall walk capcity
3min on // 1min off
20 KB swings, eye level
15 T2B
max wall walk

Target
A = 50 wall walks
B = 35 wall walks
C = 20 wall walks

Capped at 5 rounds

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

Functional Body Building

A1 Bent over row 4x5 65-75%
A2 Deficit push up 3x10-14

B1 BB strict press 3x10
B2 Band lat pull down 3x10

C1 Band tricep push down 3x12
C1 DB curl 3x12

D1 Flutter kicks 3x50, 2 count
D2 Medball Russian twists 3x24

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

Prep
12/9 cal machine
10/10 pigeon good mornings
10/10 worlds greatest stretch
10 alt cossack squats
12/9 cal machine
10/10 reverse lunge
10 walk outs
10 alt dead bugs

Race
In pairs
150 cal machine
75 box step over, 2x50/35
150 cal machine
150m sled push, 150/100kg
150 cal machine
225 wall balls
45min cap

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

Bench Press
5 x 3 @75%

WOD

5 Rounds For Time:

12 T2B
14/18-Cal Air Bike
10 DB Burpees (35/50 lb)
– Rest 2:00 Between Rounds.
– Use 2 DB

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

AMRAP 30 (with partner, split as needed)

500m Ski Erg
80 Walking Lunges (DB optional)
16 TTB

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

HYBRID DOUBLES:

A. AMRAP 15
600m Ski erg
20 Burpee Plate to Plate Jumps
20 Partner WB Catches (no Wall!)

Rest 2

B. AMRAP 15
600m Row
20 Weighted Box Step Up (1x Db on shoulders)
40 ‘Heavy’ Russian KBS

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

EMOM x 25 (Week 2)

Work for 40seconds

Min 1: Box /Rig Dips
Min 2: 1x DB Hang Squats Cleans
Min 3: TTB /HKR
Min 4: Pike Push Ups
Min 5: Rest 🙂

RX : 30/25 LBS

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

For Time :

200m Ski
20 Pull-Ups
20 Hand-Release Push-Ups
4 Deadlifts
:30 Rest

400m Ski
15 Pull-Ups
15 Hand-Release Push-Ups
4 Deadlifts
:30 Rest

600m Ski
10 Pull-Ups
10 Hand-Release Push-Ups
4 Deadlifts
:30 Rest

800m Ski
5 Pull-Ups
5 Hand-Release Push-Ups
4 Deadlifts
:30 Rest

Into :

200 Box Step-Ups
- Bodyweight Deadlifts.

TC: 35- 40 Mins.

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

"Every 4 minutes for 4 sets:
10-12 alternating KB front rack lunge steps
10-12 alternating KB gorilla rows
30 second Side Plank (each side)

Every 4 minutes for 4 sets:
30 Banded bicep curls
15 seated DB skull crusher
10 single DB front raise

"

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

"Booty day!"

Every 4:00-5:00 x 4 sets:

3 Back squats @ RPE 8.5-9 (heavier than last week)
6/6 DB suitcase lunge (forward step)
60s banded deadbug abduction hold

**For suitcase lunge hold DB in opposite hand to leg lunging forwards

10min AMRAP:

4-8-12-16-20...

Box jump over
KBS (1/2 way)

L1 - 12kg KB
L2 - 16kg KB
L3 - 20kg KB
SPICY - 24kg KB

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

"In teams of 3

For time:
8000m Row

*alternate every:
25/20 cal AB

*share row however - 2 work. 1 AB.

*time cap: 35 minutes "

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

" Metcon Booty Day "

Every 3:30 x 6 sets (21min)

8 KB sumo deadlift (heavy, 2s pause at top)
8/8 DB Bulgarian split squat
30s Copenhagen plank each side

Goal is to go heavier than last week on the bulgarian SS

At 24:00

12min EMOM:

1. 20 jumping lunges
2. 16 DB reverse lunge (alternating, front rack)
3. 10/10 side plank dips

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

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

A. Every 3:00 x 4:

10 DB Z-Press
10/10 DB Single Arm Row

B. Every 2:30 x 4:

12 DB Floor Press
12-15 DB Lateral Raises

C. 4 Rounds for Quality:

15 Weighted Sit-Ups
12 Dumbbell Pull-Overs
45s Plank with Shoulder Taps +

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

Full body swole day

Lower (4 sets) TC12
DB Bulgarian Split Squat (9/9)
DB RDL (13)

B – Upper (4 sets) TC12
DB Bench Press 9
Barbell bent over rows 10 (31x1)

All sets RPE 7 move with control add weight from last week if able

3 min on 1 min off x 3

3 Hang Clean And Jerks115/85
6 Push Ups
9 Air Squats

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

3:30 ON / 2:00 OFF x 6 Rounds

Round 1

15/12 Cal Bike
20/15 Cal Row
Max Cal Bike in remaining time

Round 2

15/12 Cal Row
20/15 Cal Ski
Max Cal Row in remaining time

Round 3

15/12 Cal Ski
20/15 Cal Bike
Max Cal Ski in remaining time

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

AMRAP 35 (Partner)

400m Run (together)
40 Walking Lunges (1 x db) (shared)
400m Run (together)
200m Farmers carry (shared)
400m Run (together)
40m Broad Jumps (Shared)
400m Run (together)

40 Up Downs (Sync)

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

= HYBRID =

Doubles - 28 Minute Window:

- 1Km Run (together)
- 1Km Ski (shared)
- 1 Lap Burpee Broad Jump (shared)
- 1Km Row (shared)
- 1Km Run (together)
- Max Weighted Lunges (shared)

4 Minute Rest:

into 2 Rounds each YGIG of:
8 Burpee pull up +
30s Farmer Hold @ Heavy!

COMPETE
Teams of 2
1500m row
100 box jumps
100 wallballs

1500m ski
50 devil press
50 sync sit-ups

100cal bike
25 burpee over partner
25 sync KB swings

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

VogueFit

INDIVIDUAL WOD

25 Min AMRAP

500/400m Row
8 Deadlift 135/95
10 Pull Ups
4 STOH

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

Prep
Hip / plank activation x3
- - -
2 rounds
6/6 adductor reaches
6/6 single leg RDL
12 KB dead bug

Deadlift
4 rounds
1 reps
85 %

Accessory
4 rounds
12 alt landmine rotations
16 alt gorilla row, 2sec hold

Metcon
BB conditioning
In pairs
12 rounds, 6 you go I go rounds each
20/15 cal bike
1 squat clean
2 hang squat clean
3 front squat
18min cap

Rx: 205/135
Rx+: 225/155

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

Prep
20 seated hip switches
10/10 adductor reaches
- - -
2 rounds
12/12 glute bridge
12 dead bugs
6/6 single leg RDL

Full strength
3 rounds
30 KB swing
16 tall plank DB switch
12mins to finish
Same weight as last week or heavier

Mixed modal
For Time
10 rounds
12 alt DB snatch, 1x50/35
10 burpees
8 T2B
20min cap

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

Clean Complex
2 Cleans
1 Front Squat

Build To Heavy

WOD

3 Rounds For Time:

50 Air Squats
- 14 C2B Pull Ups
10 Hang Power Cleans (75/115 lb)

- RX+ 7 Bar MU

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

8 ROUNDS

Min 1 – 12 /15 Cal Bike

Min. 2 – Burpees :
10–14 Burpees Over DB

Min 3 – Core:
8-12 GHD Sit ups

Min 4 – Jump Rope:
40–60 DU
(or 80–120 singles)

Min. 5 Rest

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

Vertical Push & Pull

E3 minutes x 3
6-8 each side Single arm DB Z- press
4-6 Strict Pull Up / Banded Pull Up / Box Toe Assisted Pull Up

Then:

EMOM x 5
Opt 1: ‘X’ FQ 1/2 or Full Kipping Pull Up
Opt 2: ‘X’ Reverse Bicycle Kicks
Opt 3: ‘X’ Box Assisted Single Leg Kipping Pull Up / Box Assisted Butterfly Technique

Then:

EMOM x 6
1- 20-30 Seconds Active Hang
2- 10 Straight Arm Plate Raises
3- 20-30 Second Hollow Hold

PAIRS WOD:

AMRAP 12
20 Db Thruster
20 Db OH Lunge
20 Cals

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

Cardio Day 🙂

Team Workout

Part 1 - Buy in: 100 CAL Bike (shared)

INTO

Complete 6 Rounds:

20 Syncro Sit Ups
10 Pull-Ups (shared or P1)
20 Syncro Hollow Rocks
10 Pull-Ups (shared or P2)

Part 3: Cash out: 100 Cal Bike

Pull ups can be jumping or banded kips / Banded Stricts or Ring Rows for scaled option.

TC : 35 Mins.

(Can give 5 minutes extra if time allows)

Calories can be scaled for new members)

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

"3-4 sets:
20/15 cal Ski
20 Dual DB deadlift
20 Box jump over (24/20)
20 Dual DB shoulder to overhead
20/15 cal Ski

*rest 2 minutes between sets

*time cap: 30 minutes "

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

" CARDIO DAY! "

In pairs

0:00-12:00

1000m row
30 lengths farmers carry
Max distance row

12:00-24

2000m C2 bike
80 slam balls
Max distance C2 Bike

24:00-36:00

1000m ski erg
100 sit ups
Max cal ski

**Everything split between you and your partner

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

3 Rounds for Time (35 Min Time Cap):

400m Run
40m Dual DB Front Rack Lunges
500m Row
20 Burpee Broad Jumps
50 Wallballs (20/14)
100m Dual DB Farmer's Carry (Heavy)

Rest 2:00 between rounds.

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

TEAMS OF 2

5 ROUNDS

400m Run
30 Wall Balls 20/14
30 Box Jumps 24/20

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

For Time:

10 Sandbag Cleans 100/70
100 Double Unders
6 Bar Muscle-Ups

8 Sandbag Cleans
80 Double Unders
6 Bar Muscle-Ups

6 Sandbag Cleans
60 Double Unders
6 Bar Muscle-Ups

4 Sandbag Cleans
40 Double Unders
6 Bar Muscle-Ups

2 Sandbag Cleans
20 Double Unders
6 Bar Muscle-Ups

TC20

Core cash out

2/3 sets

20 Tuck Ups
30s Side Plank (L)
30s Side Plank (R)
30s Hollow Hold
rest 2

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

HYROX
Doubles - 28 Minute Window:

- 1Km Run (together)
- 1Km Ski (shared)
- 1 Lap burpee broad jump (shared)
- 1Km Row (shared)
- 1Km Run (together)
- Max Weighted Lunges (shared)

4 Minute Rest:

into 2 Rounds each YGIG of:
8 Burpee pull up +
30s Farmer Hold @ Heavy!

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

Every 3 minutes for 4 sets:
4 Front Squat at 75-80%

3 rounds:
400m Run
10 Bar Muscle up
10 Box jump over (30/24)

*time cap: 15-17 minutes

*scaling:
- Banded BMU
- Jumping BMU

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

BB club

Prep
10 alt worlds greatest stretch
20 seated hip rotations
5 toe hold squats
- - -
BB prep

Squat clean
Every 2min x6
1 squat snatch
1 hang squat snatch
1 overhead squat
75-85%

BB club
For time
EMOM x20
4 burpees
3 power clean
2 front squat
1 shoulder to overhead

Rx: 135/95

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

Prep
Forward backward leg swings
Lateral leg swings
Calf raise
Tib raise
Pogos
High knees

Engine
In pairs
For time
3,000m row
800m run
3,000m ski
800m run
6,000m bike
800m run
45min cap
40min target

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

3 Rounds For MAX Reps :

:30 SU
:30 Rest
:30 DU
:30 Rest
:30 TU
:30 Rest

WOD

For Time :

10-8-6-4-2
Push Jerks (95/135 lb)
50-40-30-20-10
DU

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

5 ROUNDS :

15 AB Mat Sit-Ups
15/20 CAL Bike
12 DB Burpees
Rest 2:00 Between Rounds

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

HS / Upside Down Confidence

Coach led : 15 minutes ‘Play Time’

EMOM x 3
Box pike leg lifts / Plank to pike box Handstand walk outs / Box pike Handstand hold

Rest 2

EMOM x 3
Back to wall Plate handstand steps / Back to wall handstand hold / Practice kicking up to handstand / Bunny hops

Rest 2

5-6 minutes:

Partner abmat handstand assisted Handstand walk / Partner abmat assisted Freestanding Handstand hold

WOD:
EMOM x 10
1- 8-10 Pull up kipping / butterfly / box kipping
2- 8-12 Push up on DBs / banded Push up

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

"With a partner

AMRAP for 30 minutes:
400m Run (together)
50 Wall Ball
50 Wall Ball ABmat sit ups
50 Wall Ball box step overs
50/35 cal AB

*share however - 1 works. 1 rests.
"

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

" Deadlift "

5 sets:

3 reps @ RPE 8-8.5
8 star plank leg raise e/s

Rest 2:00 between sets

**Building weight compared to last week's 3's

5 rounds for time:

35 double unders / 60 singles
10 pull ups/15 ring rows

CORE FINISHER (if time)

EMOM 9

1. 20s hollow rocks + 10s hold
2. 30s plank up-downs
3. 20 alternating V-ups

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

A. Every 2:30 x 4:
8 BB Deadlift (RPE 7)
10/10 DB Split Squat

B. Every 2:30 x 4:
12 Wallball Hamstring Curls
12 DB Box Step Ups (2 x DBs)

C.4 Rounds for Quality:

15 DB Calf Raises
10/10 Single Leg DB Glute Bridges (Each side)
15 Hanging Leg Raises

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

Steam train

30-20-10

Cal Bike
Slam Balls

Rest 3

30-20-10

Cal Row
DB Snatch

Rest 3

30-20-10

Cal Bike
Cal Row

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

10MIN WINDOW

Find a Heavy 3Rep Max thruster fromt the floor

Score combine total

At 15 commence

AMRAP 15

TEAMS OF 2

2 Thrusters 95/65
2 Burpee Box Jump Overs 24/20
4 Thrusters 95/65
4 Burpee Box Jump Overs
6 Thrusters 95/65
6 Burpee Box Jump Overs

Partner complete their set of clean and jerks and burpee box over before swapping

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

EMOM for 8 minutes:
1 Low Hang Power Clean and Jerk

*add weight each set

3 rounds:
10 Cleans (95/65)
10 Burpee over bar

-into-

2 rounds:
8 Cleans (135/95)
8 Burpee over

-into-

1 round:
6 Cleans (185/125)
6 Burpee over bar

*time cap: 12 minutes

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

Doubles - 20 Minute Window:

- 1Km Run (together)
- 1Km Ski (shared)
- 80m burpee broad jump (shared)
- 1Km Row (shared)
- 1Km Run (together)
- Max Weighted Lunges (shared)

4 Minute Rest:

into 2 Rounds each YGIG of:
8 Burpee pull up +
30s Farmer Hold @ Heavy!

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

Prep
Hip / lower mobility flow
- - -
2 rounds
6/6 goblet split squat
12/12 kneeling side bridge
12 KB dead bug

Front squat
5 rounds
1 reps
90-95 %

Lower accessory
4 rounds
12 alt DB step up, 2xDB
Same weight as last week

Metcon
Gymnastic volume
For time
15 bar mucle up
400m run
12 bar mucle up
400m run
9 bar muscle up
12min cap
9min target

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

Prep
20 seated hip switches
10 alt mobility step
2 rounds
12/12 reverse lunge
12/12 kneeling side bridge
6/6 "loaded" box step up

Lower strength
3 rounds
20 DB walking lunge
6/6 paloff press, 3sec hold
12mins to finish
Same weight as last week or heavier

Mixed Modal
For time
25minAMRAP
3 pull up
6 push up
9 sit up
12 air squat

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

"

Clean and jerk

12 Mins to find a 1RM:

1 Squat clean + 1 split jerk

EMOM x 4

2 Clean pulls at 100% of 1RM clean and jerk.

"
Partner workout:

For time:

30 Synchro air squats
30 Synchro sit ups
30 GTOH

30 synchro air squats
30 synchro sit ups
20 GTOH

30 Synchro air squats
30 Synchro sit ups
10 GTOH

Time cap = 15mins

"

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

"

Every 5:00 x 8 Rounds

15 Cal row
15 Box jump overs
15 DB clean and jerk
15 Wall balls

**Goal is to finish within 4mins

**Each round flip the order of the effort e.g. round 1 starts on the row, round 2 starts on the WB, round 3 starts on the row, round 4, WB ....ect

**Fast efforts!!

L1 - 10-15lb
L2 - 22.5-25lb
L3 - 30lb
SPICY - 35lb

"

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

5 sets:
5 Bench presses
– Build to a heavy set of 5 reps

WOD

5 rounds for time:
15 Box jumps (24/30 in)
15 Bench presses (95/135 lb)

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

4 Rounds

18/15 cal SkiErg
20 alternating DB step-ups (2x 35/25)
15 kettlebell deadlifts
20 sit ups
1 min recovery walk
Steady aerobic pacing throughout.

Finisher
3 rounds:
30 sec hollow hold
15 glute bridges
30 sec side plank/side

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

(Week 2)

Handstand walk practice

Have to try and improve from last weeks skills.

Nose to wall hold
Plank to wall plank walks
Pike walks over plate
Crow pose

WOD

EMOM x 20

Min 1: Handstand walk (any of the drills that challenges you wall walk, box walk, bear crawl etc)
Min 2: 10 Cal bike
Min 3: 10 Toes to bar / knee raises
Min 4: 10 Hang snatches @75
Min 5: Rest

It’s a progressive fatigue build - then recover and repeat

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

Individual workout:

For time:

50-40-30-20-10
Push ups
Down ups to rig
KB swings
30-25-20-15
Pull ups / Jumping pu

(30 min cap)

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

A. Every 2:00 x 6

* 6–8 Strict HSPU + 15s Hold Then 4–6 Controlled Negatives

B. 4 Rounds:
90s ON / 60s OFF

12 Toes-to-Bar
10 Alt DB Hang C&J (50/35)
Max AB Bike Cals

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

4 sets:
10 DB OH Cyclist Squat
10/10 Db KB Front foot elevated reverse lunge
*30-40 second plank / weighted plank hold after each set.

PAIRS WOD:
AMRAP 14
4*-8*–12*-16*…
Synchro DBS
Burpee over Db
*12 seesaw box step up (YGIG each rep)

Sweat: 25-30lbs/15-20lbs
Suffer: 35-45lbs/22.5-30lbs
Savage: 50lbs/35lbs 24” box M&F

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

Every 3 minutes for 4 sets:
8 Back Squat at 70-75%

*use the same weight across each set

*aim to increase weight from week 2

1 minute on / 1 minute off
3 Bar muscle up
Max Snatch (75/55)

*workout is finished once you complete 75 Snatches

*time cap: 10 minutes

*scaling:
- Jumping BMU
- Chest to bar / Pull up

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

2 sets:

1.
AMRAP for 4 minutes:
15/12 cal Row
15 Wall Ball

- rest 2 minutes -

2.
AMRAP for 4 minutes:
12/9 cal AB
12 Burpee

- rest 2 minutes -

*alternate between 1 and 2 for 2 sets of each

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

3 minutes on 2:00s Rest 6 Sets

Part A

12 Toes To Bar
24 Double Unders
Amrap Cal bike

Part B

2 Sets
12 Renagade Rows
12 DB Box Step Ups
Max Cal Ski

Core cash out 3/4 Sets

12 Glute Bridge Marches (each side = 1)
20s Side Plank (left)
12 Glute Bridges
20s Side plank (Right)

Rest 90s

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

Front Squat Week 3

Every 2:00 x 6 Sets

Set 1 — 5 reps @ 70%
Set 2 — 3 reps @ 75%
Set 3 — 1 rep @ 80%

Repeat

Gwen

15-12-9 Reps for Load
Clean-and-Jerks (unbroken)

Rest as needed between sets

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

VogueFit

PARTNER WOD

YGIG, Share However

6 Rounds for time:

600/500m Row
20 Pull Up
100m Dual KB farmers Carry 24/16kg
10 Hang Cleans 135/95#

Cap 30min

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

Prep
10 alt worlds greatest stretch
6 walk out
12 alt reverse lunge w/ rotation
20 bear crawl shoulder taps
6/6 split stance DB RDL

Metcon
@ 0min
40/30 cal bike
40 thruster, 95/65

@ 8min
40 burpee
40 T2B

@ 16min
40 DB devils press, 2x50/35

@ 24min
40 burpee
40 T2B

@ 32min
40/30 cal row
40 thurster, 95/65

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

Olympic lifting

3 rounds
1 snatch pull, 1 hang power snatch, 1 hang squat snatch, 1 OHS upto 40%
3 rounds
3x 1 power snatch, 1 squat snatch, 1 OHS 40-60%
5 rounds
2 squat snatch 70-85%
Every 90sec x5
3 hang squat snatch 60%
3 rounds
3 OHS 80-100% (C&J)

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

Prep
Forward/backward leg swings
Lateral leg swings
Reverse lunge w/ OH reach
Pogos

Prep movements

Race
For Time
Every 6min x8
600m run
30 wall ball
15 burpee
- - -
40/30 cal bike
30 alt hang DB snatch
15 T2B

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

"

HSPU + double unders

4 Rounds for quality:

30 Double unders or 1min practice
5 Kipping HSPU
8 Strict T2B
5 Kipping HSPU

For Time:

4 Rope climbs
20 Cal assault bike

3 Rope climbs
15 Cal assault bike

2 rope climbs
10cal assault bike

Rope climb scale = 2 rope pulls from the floor.

**Where needed for bigger classes, pair people up and YGIG on the rope climbs but bike at the same time.

"

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

"

EMOM24

1. 3-5 Wall walks
2. 20 KBS
3. Max cal assault bike
4. Rest

At 25:00

EMOM 9

1. 30 Flutter kicks
2. 20 Tuck ups
3. 10/10 Side plank rotations

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

"

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

EMOM x 30

Rotate through 5 stations:
Min 1: 12/10 cal Assault Bike
Min 2: 10 Box jumps
Min 3: 12 Ball slams
Min 4: 8 Burpee broad jumps
Min 5: Rest

Goal:
Explosive effort with enough recovery to maintain power output.

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

(Week 1 - Lifting)

Clean and Jerk

(This week we will test your current 1RM and then work on this block and test again in 4 weeks)

12 min to find a 1RM:
1 squat clean + 1 split jerk

WOD

18 min AMRAP

250m Row
12 Deadlifts
10 Hang cleans
8 front squats
6 Push press

RX - 75lb
SC - 65lb

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

SKILL - DOUBLE UNDERS

(Spend 10 minutes coaching / practicing)

3 Rounds for time:

800m Row
40 wall balls @14lb
80 double unders / 160 Single unders

(25 - 30 min cap)

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

"APEX PREP 1:

Team of 3

75/60cal assault bike
P1: Bike P2: Plate Plate OH Hold P3: DBall Bear hug hold

3 rounds of:
1 lap 2 person synchro Burpee Broad jump
600m Ski erg (shared)
40 2 person synchro DB Thruster

1800/1500m row
P1: Row P2: Plate Plate OH Hold P3: DBall Bear hug hold

T/C: 40 minutes"

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

For Time (30–35 min Cap):

* 60/50 Cal Row

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

Front Squats (115/75)
Bar Facing Burpees

After each round: 6 Strict or Banded Pull ups

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

1 minute on: 1 minute off x 5 sets on each section

1. Max CONSISTENT Cal Assault Bike
Goal - 45% + of 2 minute test.

Rest 2

2. 1 Round of Dbl DB DT
(12 DL + 9 hang PC + 6 STOH)

Sweat: 2x25-30lbs/15-20lbs
Suffer: 2x35-45lbs/22.5-30lbs
Savage: 2x50lbs/35lbs

Rest 2

3. AMRAP Cindy
(5 pull ups + 10 push ups + 15 air squats)

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

EMOM for 21 minutes:
1. 9-15 cal Ski
2. 10-12 Dual DB bench press (2x50/35s)
3. 6-8 Strict Pull up / Banded strict pull up

at 21 minutes, straight into

2 rounds:
x cal Ski
x Dual DB bench press
x Strict Pull up

*use the same number of reps completed in part A for part B

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

A.
Every 3-4 minutes for 5 sets:
8-10 Dual DB bench press
8-10 alternating DB Renegade Row
1 lap Dual DB farmer carry

B.
Every 3-4 minutes for 3 sets:
12-15 single arm DB press (each side)
12-15 single arm DB upright rows (each side)
30 second Hollow hold

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

4 Sets For Time

40 Cal Row
30 Air Squats
20 AB Mat Sit Ups
10 Dual DB Devils Press

Rest 2 Between Sets

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

Cleans week 4

Every 1:30 x 8
1 Squat Cleans Building to a Heavy

Accessories

A1
DB Dual Split Jerk
4 x 3
(hold catch position for 3s)

A2
10 DB Z Press

A3
Barbell RDL
4 x 10

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

Part A – Skill (10–12 mins)

Main focus today is developing banded and jumping bar muscle-ups.

Use the lowest box possible for jumping transitions or work towards your first successful banded reps.

If you already have bar muscle-ups, shift focus towards strict bar muscle-up strength and transition control.

3–4 Sets:

2 Negative Bar Muscle-Ups
Rest 30s

2/4 Strict Chest-to-Bar Pull-Ups (option to use band if needed)
Rest 30s

10–15s False Grip Bar Hang (or active hang if false grip is not achievable)
Rest as needed between sets

EMOM 25

1 - 8/10 Bar Muscle Ups
2- 12 Box Jump Overs
3- 10/15 Handstand Push Ups
4 - 15/12 Cal bike
5 - Rest

No single allowed jump[ rope must be double under practice.

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

VogueFit

TTB Strength

EMOM x 8 (For Quality)

1) 6 Strict Straight Leg Raises

2)10 Hollow Hold Weight Plate Pull Over

INDIVIDUAL WOD

15’ AMRAP

3 Wall Walks
12 Box Jump Over
30 DU

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

Post-Workout Skill

On a 10:00 clock:
Free-standing handstand push-up practice or press to handstand practice

WOD

For Time:
40-Cal Row
200 Double-Unders
40-Cal Row
40 Burpees

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

HYBRID

EMOM x 10
1- 15/12 cal row
2- 10-12 burpee

Rest 3

EMOM x 10
1- 15/12 cal ski
2- 16-20 weighted lunge

Rest 3

EMOM x 10
1- 2-3 laps Run
2- 12-20 WB

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

Part A – Skill (10–12 mins)

Main focus today is developing banded and jumping bar muscle-ups.

Use the lowest box possible for jumping transitions or work towards your first successful banded reps.

If you already have bar muscle-ups, shift focus towards strict bar muscle-up strength and transition control.

3–4 Sets:

* 2 Negative Bar Muscle-Ups
Rest 30s

* 2/4 Strict Chest-to-Bar Pull-Ups (option to use band if needed)
Rest 30s

* 10–15s False Grip Bar Hang (or active hang if false grip is not achievable)
Rest as needed between sets

EMOM 25
1 - 8/10 bar muscle ups
2- 12 box jump iovers
3- 10/15 handstand push ups
4 - 15/12 Cal bike
5 - Rest

No single allowed jump[ rope must be double under pratcie.

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

Prep
Overhead mobility
- - -
PVC warm up
- - -
BB prep

Clean & Jerk
Every 90sec x5
1 power clean and jerk
80-90%

Jerk accessory
Every 60sec x5
1 dip drive
1 jerk
60-75%

Metcon
For time
5 rounds
12 shoulder to over head, 135/95
24/18 cal machine
15min cap

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

Prep
10 cobra push backs
20 tall plank shoulder taps
10 push up + opp toe touches
10/10 DB Z press

Upper strength
4 rounds
10 DB shoulder press
6-10 strict pull up
12mins to finish
Same weight as last week or heavier

Engine
1min on // 1min off
max cal row
- - -
max cal ski

Until you reach...
A: 200 cal
B: 160 cal
C: 120 cal

Capped at 10 rounds (5 of each)

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

"

Hang snatch primer

Every 90s x 3 sets

5 Hang muscle snatch + 4 BTN press in power position + 3 OHS

WARRIOR BARBELL

In teams of 3:

28 Min AMRAP:

A. Max Cal row (1 person working)

B. Simultaneously chipping through (2 people working):

45 Burpee box jump overs
30 Synchro hang power snatch
60 Plate sit ups
30 Synchro OHS
60 Plate sit ups
30 Synchro power snatch
45 Burpee box jump overs

When B is done, all 3 max cal bike.

L1 - 45lb BB
L2 - 55lb BB
L3 - 60lb BB
SPICY - 70lb BB

"

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

"
Warrior Wednesday

In pairs for time

50-40-30-20-10

No push up burpees
Cal ski
KB SDHP
Cal C2 bike
Toes to bar

**Everything split as you like

"

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

Back Squats

10,10,10,8,8,6

WOD

75-50-25 reps for time:
Wall balls (14/20 lb)
AbMat sit-ups
Calorie bike
– Women bike 60-40-20 calories

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

5 Rounds

15 DB hang cleans
20 walking lunges
15 push-ups
20 Shuttle runs
Rest 90 sec
Goal:
Consistent hard effort.

AMRAP: 8min
12 V-ups
20 heel taps
12 reverse crunches

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

Wednesday Warrior

AMRAP 30 - Teams of 3

160 Cal bike
120 Cal Ski
80 Cal Row
(Buddy needs to hold sandbag
in bear hug position,
switch as you like between p2/3)

Into syncro work - 2 work / Rest (switch as you like)

Amrap in remaining time:

15 Sit ups / GHD
15 Hollow rocks
15 V-ups

Time cap: 35 minutes

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

Wednesday Warrior

Team workout - (Share everything)

100 Cal bike
50 DB Deadlifts
50 Hanging knee raises
80 Cal Bike
40 DB Hang Cleans
40 Burpees
60 Cal Bike
30 Front rack lunges
30 Sit-Ups
40 Cal Bike
20 Push press
20 Burpees
20 Cal Bike
10 DB Thrusters
1 Min plank cash out

TC- 30-35 Minutes

RX - 25-30lb
SC - 20-25lb

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

"EMOM x 10
1- 15/12 cal row
2- 10-12 burpee

Rest 3

EMOM x 10
1- 15/12 cal ski
2- 16-20 weighted lunge

Rest 3

EMOM x 10
1- 2-3 laps Run
2- 12-20 WB"

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

A. E2MOM x 6

* 1 Power Clean + 1 Squat Clean + 1 Split Jerk (build to around 75-78% of 1RM)

B. 12 Min AMRAP

* 40 Double Unders
* 8 Power Snatch (95/65)
* 20 OH Reverse Lunge or Front Rack Reverse Lunge

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

EMOM 30

1. 15/12 Cal Ski
2. 6-8 Burpee TTB
3. Rest
4. 8-10 Burpee Box Jump Overs
5. 45 secs Max Shuttle Run

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

Every 2 minutes for 5 sets:
Squat Clean + 1 Front Squat + Split Jerk

*add weight each set

5 rounds:
10 Thruster (95/65)
10 Burpee over bar

*time cap: 10 minutes

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

With a partner

AMRAP for 35 minutes:
400m Run (together)
100/80 cal AB
100/80 cal Row
100/80 cal Ski

*share cals however - 1 works. 1 rests.

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

Part A

4 Sets

30s Wall Facing Handstand Hold
5/8 Strict Pull Ups
12 DB Floor Press

Rest 2 Between Sets

Part B

EMOM 12

1 - 12/9 Cal assault bike
2 4 Burpees (ADD two reps every min)

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

1:15 ON / 0:45 OFF × 20 rounds (40 minutes)

1 - Roiw
2 - Walking lunges
3 - Ski
4 - Bike
5 - Burpee box get overs 30inch

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

VogueFit

Power Clean Strength

5 Sets

- 1 Clean Pull
- 1 Power Clean

All @85%

Rest 90sec

PARTNER WOD

4 rounds For Time:

30/24 Cal Bike
12 KB Clean & Jerk 24/16kg
24 Wall Balls 20/14#

Cap 12min

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

Prep
Overhead mobility
- - -
2 rounds
20 band pull aparts
10 scap pull up
10 pushup + opp toe touch

Push capcity
7minAMRAP
Sets of 10% of max reps

Pull accessory
4 rounds
5 inverted bar row, 5-10sec hold
20 alt v-ups

Metcon
Wall walk capcity
For time
2-4-6-8-10-8-6-4-2
wall walk
4-8-12-16-20-16-12-8-4
Sit up
18min cap

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

Functional Body Building

A1 Bent over row 5x5 70-80%
A2 Deficit push up 4x10-14

B1 BB strict press 4x10
B2 Band lat pull down 4x10

C1 Band tricep push down 4x12
C1 DB curl 4x12

D1 Flutter kicks 4x50, 2 count
D2 Medball Russian twists 4x24

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

Prep
12/9 cal machine
10/10 pigeon good mornings
10/10 worlds greatest stretch
10 alt cossack squats
12/9 cal machine
10/10 reverse lunge
10 walk outs
10 alt dead bugs

Race
In pairs
For time
100 burpee pull up
800m run
125 sandbag squats, 30/20kg
800m run
150 DB deficit push ups
800m run
125 sandbag squats, 30/20kg
800m run
100 burpee pull up
45min cap

Both working at the same time
First runner back can start
Both athletes work each movement at same time
Change when you complete 100 reps combined

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

"

Booty day!

Every 4:00 x 5 sets:

2 Back squats @ RPE 9-9.5 (heavier than last week)
10 Double DB farmers lunge
40s Hollow hold

For time:

5 Rounds:

15 Wall balls
12 Shuttle runs

"

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

"
Metcon booty day

AMRAP 10:

12 Goblet squats
30s/30s Split squat hold

Rest 2:00

AMRAP 10:
6/6 DB bulgarian split squat
12/12 Banded side steps

Rest 2:00

AMRAP 10:
6 Double DB RDL
20 SLOW weighted deadbugs

"

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

Pull up progression
3 x 10 reps ring rows

2) 30 seconds x 3 sets active hang from the pull-up bar

3)3 x 20 reps dumbbell bent over rows

WOD

3 rounds for time:
1mile km Bike
10 deadlifts
12 Pull ups (155/225 lb)

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

Teams of 4 — Rotating Stations

4 min each:

1- Row
2- Farmer carry
3- Assault bike
4- Slam-ball ground-to-shoulder
5- Ski
6- Burpees

Moderate sustainable effort throughout.

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

(Week 1)

Rope Climb Skill work

Emom x 12

Seated band pull downs
Zombie climbs from floor
J-Hook practice on rig
Leg raise to Candle stick on (ghd)

"2 min work 1 min rest rest

Alt between rounds

A.
1-2 Rope climb
10 Wall balls
Max crossovers in remaining time

B.
10 KB goblet squats
10 Heavy Russian kb swings
Max box jumps in remaining time

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

EMOM x 25 (Week 3)

Min 1: 10-12 Cal Ski
Min 2: Box / Rig dips
Min 3: Crossover practice
Min 4: 1/1 Pike walks
Min 5: Rest

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

"Teams of 2
10 minute window:
100m Walking lunge (shared)
Max c2 bike (both on C2)

-rest2-

10 minute window
1km Ski (shared)
AMRAP Synchro
5 TTB
10 WB
15 DBS

-rest2-

10 minute window
1200m row (shared)
200m synchro Farmers carry (2 laps)
Max YGIG Burpee Box step up

"

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

A. Every 3:00 x 4

* 12 DB Z Press (slightly heavier)
* 14/14 DB Single Arm Row

B. Every 2:30 x 4

* 14 DB Floor Press
* 15–18 DB Lateral Raises

C. 4 Rounds Quality

20 Weighted Sit-Ups
14 DB Pullovers
60s Weighted Plank

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

Hybrid Stations Doubles Style

E8.30 minutes x 4
(Alt between A & B)

A:

P1: 200m Farmers carry
P2: Max Weighted Walking Lunge
Then 400m run together
P1: Max Weighted Walking Lunge
P2: 200m Farmers carry

B:

P1: 500/450m Row
P2: Max WBs
Then 400m Run Together
P1: Max WBs
P2: 500/450m Row

Total time: 34 minutes.

Sweat: 16kg/8-12kg
Suffer: 24kg/16-20kg
Savage: 32kg/24kg

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

With a partner

6 minutes on / 2 minutes off x 4 sets:
400m Run (together)
20 synchro Down up
Max cal AB (share however)

*aim for 2+ minutes on the bike

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

A.
AMRAP for 12 minutes:
30 alternating leg V-up
20 Ring Row
10 KB goblet box step ups (HEAVY)

*rest 1 minute between rounds

B.
AMRAP for 12 minutes:
30 alternating KB Russian twist
20 Ring Push up
10 KB goblet reverse lunges (HEAVY)

*rest 1 minute between rounds

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

Full body swole day

Lower (4 sets) TC12
DB Bulgarian Split Squat (10/10)
DB Bench Press 10

B – Upper (4 sets) TC12
RDL's 14
8/8 Single arm KB supported Rows (heavy)

All sets RPE 7 move with control add weight from last week if able

10 Rounds For Time

8 Toes to Bar
4 Power Snatch @115/80

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

METCON

INDIVIDUAL WOD

In a 4 minute window x 2 full rounds (32 mins)

A) 400m run + 20 HR push ups
B) 40/30 cal row + 20 down up jump over rower
C) 30 Med Ball slams + 15 Plate GTOH 45/25#
D) Max wall balls 20/14# (3 min cap)

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

800m Run
30 Burpee to Plate
100m Farmer's Carry
400m Run
40 Weighted Box Step Up
1 lap Farmer's Carry
200m Run
50 WB
100m Farmer's Carry
400m Run
60 Russian KBS
100m Farmer's Carry
800m Run

TC: 40

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

Teams of 2

For time

8000m/6500m Row

P1 Row

P2 Alternate

Station 1

12 Kettlebell Swings
12 Box Step Ups 20 inch

Station 2

400m/350m Ski

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

HYBRID

Thursday Doubles:

800m run

2 rounds:
600m Ski
50 ‘Heavy’ SDLHP
40 Synchro Sit up

400m run

2 rounds:
600m row
50 WBs
40 Synchro Commando plank steps

800m run

TC: 40

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

Prep
Hip / plank activation x3
- - -
2 rounds
6/6 adductor reaches
6/6 single leg RDL
12 KB dead bug

Deadlift
4 rounds
1 reps
90 %

Accessory
3 rounds
16 alt landmine rotations
20 alt gorilla row, 2sec hold

Metcon
BB conditioning
For Time
600m run
13 squat clean
400m run
10 squat clean
200m run
7 squat clean
15min cap
12min target

Rx: 185/125
Rx+: 205/145

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

Prep
20 seated hip switches
10/10 adductor reaches
- - -
2 rounds
12/12 glute bridge
12 dead bugs
6/6 single leg RDL

Full strength
4 rounds
30 KB swing
10 hanging knee raise
12mins to finish
Same weight as last week or heavier

Mixed modal
For Time
200m farmers carry
40 box step up
60 alt DB snatch
80 alt DB lunge
100m farmers carry
80 alt DB lunge
60 alt DB snatch
40 box step up
200m farmers carry
35min cap

Rx: 2x50/35
*1x DB for DB snatch

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

"

Cardio day

EMOM 40

In pairs -

1. 14 YGIG burpee to plate

2. 15 Synchro 1/2 KBS

3. 8-12 Cal bike + row

4. Max farmers carry lengths

5. Rest

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

**Alternate on the bike and row so you do 4 rounds on each.

**Use the same KB's for farmers carry as you are using for swings so teams only need 2 KB's out. "

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

"5 sets:
1 snatch deadlift
1 snatch pull
1 snatch
1 overhead squat
– Each set is a single unbroken complex.
– Build to a heavy set of the complex.

WOD

"For reps:
On a 4:00 clock:
Max snatches (75/115 lb)
4:00 rest
On a 3:00 clock:
Max snatches (95/135 lb)
3:00 rest
On a 2:00 clock:
Max snatches (105/155 lb)

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

EMOM x 40

Rotate through:

Min 1: 12 kettlebell swing
Min 2: 12 tuck jumps
Min 3: 12 Dumbbell Press
Min 4: 12 alternating lateral bounds
Min 5: Rest

Fast explosive efforts each minute.

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

(Week 1)

Every 2:00 x 5

5 back squats building to a heavy 5

Rest 2 minutes then

1:00 Min amrap

Max set of back squats at 75% of 5 Rep max

- WORKOUT -

120 Burpees for time

TC: 16 min

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

"Cardio day

Teams of 2

80 Calories row

Into

8 Rounds

5 Slamballs
5/5 Slamball lunges
5 Slamball clusters

80 Cal row

Into

200m farmers carry (shared)

80 Calories row

Into

8 Rounds

5 Slamballs
5 Goblet squats
5 burpee over slamball

RX - 30
SC - 20

TC: 40 MINUTES

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

"Fri Doubles:

800m run

2 rounds:
600m Ski
50 ‘Heavy’ SDLHP
40 Synchro Sit up

400m run

2 rounds:
600m row
50 WBs
40 Synchro Commando plank steps

800m run

TC: 40"

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

Part A – 16 Min AMRAP (You Go / I Go)

400m Run (together)
Then alternate full rounds:
12 Wall Balls
10/8 Cal Row
Rest 3 mins

Part B – 16 Min AMRAP (You Go / I Go)

400m Run (together)
Then alternate:
12 DB Front Rack Lunges (heavy)
8 Burpee Broad Jumps
10 / 8 Cal Ski

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

10-8-6-4-2
Weighted Push up* increase load throughout sets
(Scale opt: Banded Push up, Negative reps)

*8 Quality Dbl DB bent over row Same load throughout.

EMOM x 5 (last week here)
Opt 1: ‘X’ FQ 1/2 or Full Kipping Pull Up
Opt 2: ‘X’ Reverse Bicycle Kicks
Opt 3: ‘X’ Box assisted single leg kipping pull up / Box assisted butterfly technique

WOD:
6 RFT:
3 WW
6 Dbl DB Box Step Over
*40 DUs

T/C: 15 minutes

Sweat: 2x25lbs/15lbs 20” box
Suffer: 2x40/25lbs 24/20” box
Savage: 2x50/35lbs 24” box for M/F

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

Every 2 minutes for 4 sets:
3 Front Squat at 80-85%

3 rounds:
400m Run
20 Toes to bar
10 Dual DB box step overs (2x50/35 - 24/20)

*time cap: 16-18 minutes

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

4-5 sets:
20/15 cal Ski
20 DB goblet squat
20/15 AB
20 alternating DB snatch

*rest 2 minutes between sets

*time cap: 30-32 minutes

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

Teams of 2

For Time

2 Rounds:

75 / 50 Cal Assault Bike
200 ft Dumbbell Farmer Carry 50/35s
30 Sandbag Cleans 100/70
20 Burpee Pull-Ups

TC30

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

VogueFit

INDIVIDUAL WOD

6 Rounds For Time:

15/12 Cal Bike
10 Snatches 95/65#
8 Burpee Box Jump Overs 24/20”
15 TTB

Cap 25min

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

AMRAP 15
8 Hanging Knee Raises
10 Push-Ups
12 DB Front Rack Reverse Lunges
14/12 Cal Bike

Rest 3

For time

50 Double Unders
25 Sit-Ups
40 Double Unders
20 Tuck-Ups
30 Double Unders
15 V-Ups

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

With a partner

AMRAP for 25 minutes
100/80 cal Row
100 Handstand push up / Hand release push
100 Deadlifts (225/155)
100 Box jump w/ step down (24/20)

- in remaining time -

Max cal Row

*share however - 1 works. 1 rests

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

BB club

Prep
10 alt worlds greatest stretch
20 seated hip rotations
5 toe hold squats
- - -
BB prep

Squat clean
Every 2min x6
1 squat snatch
1 hang squat snatch
80-90%

BB club
In pairs
For time
6 rounds, 3 YGIG each
5 clean, 155/115
10 burpee over bar

4 rounds, 2 YGIG each
10 thurster, 135/95
15 burpee over bar

2 rounds, 1 round each
15 clean and jerk, 115/75
30 burpee over bar
24min cap

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

Prep
Forward backward leg swings
Lateral leg swings
Calf raise
Tib raise
Pogos
High knees

Engine
In pairs
For cals
Athlete 1 = 400m run
Athlete 2 = max cals
Change on runnner

Row > Ski > Bike
Alternate each round (both athletes on each machine)

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

"

Deadlift

6 Sets:

3-3-3-1-1-1 reps @ RPE 9-10RPE
8/8 Rower adductor slide

Rest 2:00 between sets

**Building to a heavy single

For Time:

21-15-9 Calories

C2 bike
Row
Ski

"

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

4 rounds for time with a partner:

400-m DB farmers carry (35/50 lb)
25 GHD sit-ups
25 double-DB Russian swings
– Break up the carries as desired.
– One partner performs the GHD sit-ups, and the other performs the Russian dumbbell swings; then, switch.

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

Partner Chipper — For Time

2000M Row
90 Burpees
70 alternating DB snatches
60 cal Ski
50 GHD sit ups
40 synchronized
goblet squats
Split work however desired.

Goal:
Long gritty conditioning effort

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

Part A:
Deadlift 5-5-4-4-3-3
(Build to a tough top set, ~RPE 8)

Every 3:00 x 4

12/12 DB Split Squats
15 DB RDL (4s tempo)

C. Every 3 mins x 3

15–20 DB Calf Raises (off plate)
12/12 Single Leg Glute Bridges
10 - 12 Hanging Leg Raises

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

HS / Upside down confidence - Week 3

Coach led : 15 minutes ‘play time’

EMOM x 3

Wall assisted 180 degree HS turn / Lateral wall HSH / Back to Wall HSH

Rest 2

EMOM x 3
Lateral Wall HS Walk / Back to wall Plate handstand steps / Practice kicking up to handstand / Bunny hops

Rest 2

5-6 minutes:

HS Walk practice / Partner assisted Handstand walk / Partner abmat assisted Freestanding Handstand hold

WOD:
15-12-9
Right arm Db Squat Clean + Press
TTB
Left arm Db Squat Clean + Press
Med Ball Slam

Sweat: 25-30lbs/15-20lbs
Suffer: 35-45lbs/22.5-30lbs
Savage: 50lbs/35lbs

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

EMOM for 8 minutes:
1 Power Snatch

*add weight each set

3 rounds:
400m Run
500/400m Row
100 Double unders

*time cap: 16-18 minutes

*target time: 15 minutes

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

4 rounds:
400m Run
25 Wall Ball
20 Box jump overs (24/20)
15 Dual KB hang clean and jerk

*time cap: 25-30 minutes

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

75-50-25 reps for time of:

Wall-ball shots
AbMat sit-ups
Bike calories

Women bike 60-40-20 calories

♀ 14-lb Medicine ball to a 9-foot target
♂ 20-lb Medicine ball to a 10-foot target

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

AMRAP 16

600m Ski

Then IGYG Full rounds
12 Wall Balls
10/8 Cal Row

Rest 3

AMRAP 16

600m Row

Then IGYG Full Rounds

12 DB front walking lunges
6 burpee broad jumps
10/8 Cal Ski

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

Doubles

1km Run
100 Cals Row/Ski
100m Weighted Lunge
100 Cals Row/Ski
100 WBs
1km Run

Finisher burpee race:
YGIG with partner:
10-8-6-4-2 Burpee to plate

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

VogueFit

PARTNER WOD

YGIG, Share However

6 Rounds for
time:

800m Run (Together)
80 DB Hang Clean & Jerk 50/35#
70 Burpee Box Jump Overs 24/20”
60/48 Cal Bike
50 Snatches 95/65#
40 Burpee Pull Ups

Cap 30min

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

Prep
Hip / lower mobility flow
- - -
2 rounds
12 alt goblet lunge
12/12 single leg glute bridge
3/3 curl up

Front squat
Build to a 1rep max
5 @ 50%
4 @ 65%
3 @ 80%
1 @ 90%
1 @ 95%
then 2-3 attempts at a 1 rep max
15mins to finish

Lower accessory
4 rounds
16 alt DB step up, 2xDB
Same weight as last week

Metcon
For Time
25 thruster, 95/65
50 burpee over bar
25 thruster, 95/65
12min cap
8min target

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

Prep
20 seated hip switches
10 alt mobility step
2 rounds
12 alt cossack squat
12/12 glute bridge, 2sec hold
8/8 goblet split squat

Lower strength
4 rounds
20 DB walking lunge
12 DB dead bug, 2xDB
15mins to finish
Same weight as last week or heavier

Mixed Modal
For time
400m run
50 alt D lunge, 2x50/35
25 burpee over DB
800m run
25 burpee over DB
50 alt D lunge, 2x50/35
400m run
22min cap
19min target

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

On a 10:00 clock:
Work up to a moderate set of 5 power cleans
– Focus on cycle speed, not weight.

WOD

For time:
30 power cleans (135/95 lb)
1km Ski
30 power cleans

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

Every 5:00 x 6

15/12 Cal Assault Bike
12 Burpee Broad jumps
8 DB snatch (50/35)
Remaining time = Rest

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

(Week 3)

Handstand walk practice

Have to try and improve from last weeks skills.

Crow Pose
Float from a box / Wall
Nose to wall holds
Shoulder taps (upside down) (Shifting weight and hip touches)

WOD

EMOM x 20

Min 1: 12 Pull ups
Min 2: 10 Cal bike
Min 3: 40 sec wall balls
Min 4: 40 sec Handstand walk / Pike Walk from box
Min 5: Rest

It's a progressive fatigue build - then recover and repeat

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

Partner WOD

(Everything is shared)

AMRAP X 30

20 Man makers
30 Ghd sit ups
40 Box jumps / plate jumps
50 Cal bike
60 Weighted Jumping jacks

RX - 2 x 30lb
SC - 2 x 25 lb

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

Power clean + Push jerk

Every 2:00 x 8

3 x power clean + push jerk

**Reset before each clean and jerk rep NOT TnG on the floor!

**Start at RPE 6, can build in load across the sets

For MAX reps/cals

1min on; 30s off x 9

1. Ski erg cals
2. Power cleans
3. Front squats

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

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

Part A

Every 2:00 x 6 Sets

Set 1: Max Reps Strict HSPU or Pike PU
Sets 2–6: 60% Reps of Set 1 (strict or kipping) + 20s Hollow Hold

Part B
15-Minute AMRAP

10 Dual DB Snatch (50/35)
10 Toes-to-Bar
15/12 Calorie Bike

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

"

10 min AMRAP:

12cal assault bike
15 T2B/hanging knee raise
20 slam balls

Rest 2:00

10min AMRAP:

12cal row
15 down ups
20 Slam ball rev. lunge

Rest 2:00

10min AMRAP

12cal assualt bike
12cal row
30 alt. V-ups

L1 - 15lb
L2 - 25lb
L3 - 30lb
SPICY - 35lb

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

12-10-8-6-4
Dbl DB Thrusters
Dbl DB Walking Lunge

*rest 90 seconds in between sets, aim to increase load as you move through the sets

PAIRS WOD:
3 Rounds:
200m Run (Together)
24 Dbl DB DL
24 Push Ups on DBs
24 TTB

T/C: 18Minutes

Sweat: 2x25-30lbs/15-20lbs
Suffer: 32x5-45lbs/22.5-30lbs
Savage: 2x50lbs/35lbs

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

2 sets:

AMRAP for 4 minutes:
40/30 cal Row
Max Wall Ball

- rest 2 minutes -

AMRAP for 4 minutes:
30/20 cal AB
Max Burpee

- rest 2 minutes -

*alternate between for 2 sets of each

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

Front Squats Final week

Every 2:30 x 6 Sets

Set 1 - 5 reps @ 75%
Set 2 - 3 reps @ 82.5%
Set 3 - 1 rep @ 87.5%
Set 4 - 5 reps @ 77.5%
Set 5 - 3 reps @ 85%
Set 6 - 1 rep @ 90-92%

EMOM 12

4 Burpees
3 Power Cleans
2 Front Squats
1 STOH
135/95 lbs

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

Teams of 2

For time:

1000 Cal Row
100 Box Step-ups
100 KB Swings
100 Sit-ups
100 Burpees

TC35

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

"Every 3 minutes for 4 sets:
6 Back Squat at 80-85%

*build between the two percentages - start at 80%
"
"1 minute on / 1 minute off
6 Burpee over bar
Max Power Clean (135/95)

*workout is finish once you complete 50 Power Cleans

*time cap: 10 minutes "

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

VogueFit

TTB WorkShop

(15min)

INDIVIDUAL WOD

15’ AMRAP

50 DU
10 Dual DB Deadlift 50/35#
5 Dual DB Push Press
10 TTB

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

Prep
12 alt lunge w/ rotation
12 push up opp toe touch
12/12 kneeling side bridge
20 bear crawl shoulder taps
12 toe hold squats

Metcon
In pairs
@ 0min
20minAMRAP, you go I go rounds
200m run
4 devils press, 2x50/35
6 bar muscle up

@ 20min
50 cal row
40 T2B
50 cal ski
400m farmers carry, 2x24/16
50 cal ski
40 T2B
50 cal row
Capped at 45min

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

Olympic lifting

3 rounds
1 snatch pull, 1 power snatch, 1 squat snatch, 1 OHS upto 40%

3 rounds
3x 1 squat snatch 50-70%

Build to a 1 rep max
1 squat snatch

Every 90sec x5
1 squat snatch 75%

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

Prep
Forward/backward leg swings
Lateral leg swings
Reverse lunge w/ OH reach
Pogos

Prep movements

Race
For Time
100 cal row
75 wall ball
50 burpee bar touch
25 box step over, 2x50/35
1,200m run
25 box step over, 2x50/35
50 burpee bar touch
75 wall ball
100 cal ski
45min cap

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

Pull up strength and skill
3 x 5 reps kip swings

4 x 8 reps archer rows

6 x 3 reps negative chin-over-bar pull-ups

WOD

3 rounds for time:

25 ring dips
15 GHD sit ups
18 pull-ups
15 Burpees

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

AMRAP 35

250m Row
20 Russian KB Swings
15 AbMat Sit-Ups
10 Ring Row
Steady aerobic output

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

(Week 2- lifting)

Clean and Jerk (Split jerk)

Today we work on technique with empty barbel and then start to build in load after each set.

Every 2:00 x 8

3 x power clean + 2 Split jerk

Reset before each rep
No TNG reps

WOD

Interval work

2 min work / 1 min rest x 3

A.
10 Hang Squats cleans
12 Cal Row

B.
12 Push press
12 high box get overs

RX - 75-85
SC - 65-55

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

Toes to bar practice
(Spend 10 minutes practicing TTB )

Every 5 Minutes x 5

12 × TTB
15 Cal Ski Erg
2 Laps S/A DB OH Walking Lunges
Max shuttle run in remaining time

RX - 30-35lb
SC - 20-25lb

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

Upper body/Gymnastics

Primer - 2 sets for quality

10 kip swings (cone in feet)
210 Barbell supinated bent over shrugs
8 FAST PVC v-ups

Load barbells then...

EMOM x 12

1. 10 supinated barbell bent over row
2. 8 Toes to bar
3. Rest

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

Burpee box jump over
DB snatch

Time cap = 12mins

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

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

"Team of 4:

2 athletes Max cal ski / row until 8:00
2 athletes buddy run 1km (onto cals when return)

Then @ 8:00
AMRAP 18:
80 KB DL 2 person synchro (working in pairs)
40 waterfall box overs
20 TTB
10 4 person synchro Goblet squat

Then @ 26:00 unitl 34:00
2 athletes Max cal ski / row
While 2 athletes buddy run 1km (onto cals when return)

Rest 3

Individual challenge:
Max Plate hold overhead
"

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

EMOM 30 (6 Rounds):

Minute 1: 15 / 12 Calorie Row(scale:12/9)

Minute 2: 10 AKBS + 10 Goblet Squats

Minute 3: 15 / 12 Calorie Ski (scale:12/9)

Minute 4: 10 -15 Burpees to Ski

Minute 5: Rest

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

AMRAP 35:

Perform as 2mins on; 1min off x 12

50 KB goblet squat
50cal ski erg
40 KB goblet lunge
40 ring rows
30 KBS
30 push ups

L1 - 8kg
L2 - 12kg
L3 - 16kg
SPICY - 20kg

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

Chip away in a 35 minute window

Performed as 90seconds on: 60seconds off

100 WBs
80 DBS
60 Db Push Press
40 DB Box Step Overs
20 DB Devils Press

Sweat:25-30lbs/15-20lbs
Suffer: 35-45lbs/22.5-30lbs
Savage: 50lbs/35lbs

Optional core finisher:
EMOMx4
1- 30 second Hollow Hold
2- 45 second Russian Twist

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

A.
Every 4 minutes for 4 sets:
6-8 Strict Pull up / Banded
10-12 Deficit push ups
30-45 second Hollow hold

B.
Every 4 minutes for 4 sets
12 Seated KB shoulder press
12 single arm KB rows (each side)
12 Banded Palof press (each side)

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

"EMOM for 28 minutes:
1. 15/12 cal Row
2. 6-12 Handstand push up (strict or kipping)
3. 12/9 cal AB
4. 4-6 Strict Pull up / Banded strict pull up "

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

VogueFit

Power Clean Strength

EMOM x 10

1 Power Clean

All @90%

PARTNER WOD

YGIG - Waterfall Style

10min AMRAP

12/9 Cal Row
3 Power Cleans 135/95#
10 Wall Balls 20/14#

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

Prep
Overhead mobility
- - -
PVC warm up
- - -
BB prep

Clean & Jerk
Every 2min x6
1 power clean and jerk
Build to a heavy single

Metcon
For time
18-15-12-9-6
Hang clean and jerk, 115/85
25/20 cal machine between each round
15min cap
10min target

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

Prep
5/5 side laying book opener
5 push up push backs
20 tall plank shoulder taps
10/10 DB Z press

Upper strength
4 rounds
12 DB shoulder press
10/10 ban dlat pull down
15mins to finish
Same weight as last week or heavier

Engine
5min max cal row
- 2.5min rest -
5min max cal ski
- 2.5min rest -
5min max cal bike
- 2.5min rest -

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

For load:
Back squat
5-5-3-3-1-1-1

WOD

EMOM 16Min

min 1: 15 Wall Ball (20/14)
Min 2: 30 DU
Min 3 : Max Cal Row
Min 4 Rest

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

Every 2 min x 4

2Min: Max Cal Bike
2Min: Max DB Bench Press
2Min: Max Box Jump Overs
2Min: Rest
Threshold discomfort building stamina

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

WARRIOR WEDNESDAY

Teams of 3

*1 person has to be on the SKI
the whole time to accumulate max calories*

1 work / 1 rest

Share reps between 3 partners as you like

100 Plate burpees
100 Plate ground to over head
100 SYNCRO PVC straight leg sit ups /GHD (50)
100 Plate OH walking lunges
100 Hand release push ups /hspu (50)

TC: 30-35 Min

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

WEDNESDAY WARRIOR

In pairs for time:(share everything)

100 Wall balls
50 Cal Bike

80 Double db snatches
50 Cal Row

60 Burpees over rower
50 Cal Bike

40 Double db thrusters
50 Cal row
*Max row in remaining time*
35 min time cap

RX - 30lb
SC - 20lb

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

OH Mobility Primer

EMOM x 9

1. 30s/30s banded lat stretch
2. 6 cuban rotation + press (back against wall)
3. 40s barbell OH hold

WARRIOR BARBELL
.
In a pair:

8min AMRAP

3 rounds:

20cal row
20 synchro mountain climbers (both sides = 1 rep)

In remaining time Max strict press @Weight 1

REST 1:00

8min AMRAP

3 rounds:

20cal row
15 synchro air squats

In remaining time Max STOH @ Weight 2

REST 1:00

8min AMRAP

3 rounds:

20cal row
15 synchro sit ups

In remaining time Max Thruster @ Weight 3

L1 - 25-35-45
L2 - 35-45-55lb
L3 - 45-55-65lb
SPICY - 55-65-75lb

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

"HYROX STATIONS (4pp max per station)

3 minutes Max effort 1.30 rest and rotate

1. 400-600m run
2. Ski erg
3. Sled push
4. Row
5. Burpee broad jump
6. Weighted lunge
7. Farmers carry
8. WB"

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

Part A
EMOM x 10

1 Power Clean / 1 Squat Clean / 1 Jerk

(Find a heavy for the day)

Part B
6 Rounds for Time (10 Min Timecap)

6 Power Cleans (135/95)
12 Box Jump Overs (24/20)

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

"

Warrior Wednesday

In pairs

60cal assault bike buy in

5 rounds:

10 synchro devils press
20cal row
30 DB box step ups

60cal assault bike buy out

35min Time cap

L1 - 15lb DB
L2 -22.5-25lb DB
L3 -30lb DB
SPICY -35lb DB

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

In pairs - Split as you wish

AMRAP 32

1600m/1200m Row
100/80 cal Assault Bike
1200m/1000m Ski Erg

Every 4 Minutes Starting @ 04:00 = 20 Synchro Sit Up

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

With a Partner

For time:
60/40 cal AB
-into-

2 rounds:
400m Run
60/40 cal Row
-into-

60/40 cal AB
-into-

2 rounds:
400m Run
60/40 cal Ski

*run together

*share cals however - 1 works. 1 rests.

*time cap: 35 minutes

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

"Every 90 seconds for 6 sets:
Snatch + OHS

*add weight each set "
"10 rounds for time:
30 Double under
6 DB thruster (2x50/35s)

*time cap: 12 minutes "

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

METCON

INDIVIDUAL WOD

36min AMRAP

400m Run
30 Sit Ups
30/24 Cal Row
20 Russian KB Swings 24/16#
20/16 Cal Bike
15 Kickback Burpee

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

Prep
Overhead mobility
- - -
2 rounds
10 push up opp toe touches
10 scap push up
10 tall plank shoulder tap

Push capcity
5min max reps
Hardest strict pushing movement
Push up
Deficit push up
Dip
Strict HSPU
Something you can do for +30 reps

Pull accessory
4 rounds
6-10 tempo ring row, 3sec hold, 3sec down
16-20 alt hanging knee raise

Metcon
4 rounds
3min on // 2min off
20 box jump over
20 wall balls
max wall walks

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

Functional Body Building

A1 Bent over row 5x6 75-85%
A2 Deficit push up 4x12-16

B1 BB strict press 4x12
B2 Band lat pull down 4x12

C1 Band tricep push down 4x14
C1 DB curl 4x14

D1 Flutter kicks 4x60, 2 count
D2 Medball Russian twists 4x30

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

Prep
200m run
10/10 pigeon good mornings
20 seated hip rotations
20 alt reverse lunge
6 walk outs

Race
In pairs
45minAMRAP
8 rounds, 4 you go I go rounds each
20 wall balls
10 burpees
6 rounds, 3 you go I go rounds each
20/15 cal bike
20 alt goblet lunge, 24/16kg
4 rounds, 2 you go I go rounds each
200m run
70m farmers carry, 2x24/16
In remaining time....
max burpee box overs

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

Pre-workout skill :

3 x 30s Hand Stand hold

3 x 10 Seated DB press

3 x 5 Wall Walks

Handstand walks

WOD

7 rounds for time:

8 HSPU
20 box step-ups (20/24 in)

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

5 Rounds

500m Ski
15 GHD
20 Alternating Step-Back Lunges (2 x 50/35)
Smooth movement quality

AMRAP: 8min
12 V-ups
12 Glute bridges
30s plank

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

Rope Climb Skill work

EMOM x 16

1: 3-5 J-hook Pull ups
2: 10 GHD sit ups
3: 10 KB pull overs

WOD

Team workout

50-40-30-20-10

Crossovers
Toes to bar / Knee raises

TC: 15 Mins.

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

EMOM x 25

1. 3-5 wall walks
2. 10 Slam-ball / Sandbag cleans
3. 20 KB swings
4. Max Crossovers practice
5. Rest 🙂

RX - 45lb / 16kg
SC - 30lb / 12kg

RX + = 100lb sandbag 😉

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

"Buy in: 1600m/1200m row

100 Partner WB catches (no wall)
80 cal ski
100 Box step over (waterfall style)
60 DbHang CJ
80 Db Reverse lunge
100 WB Sit ups

E5 minutes including 00:00
Synchro DB Complex:
Right: DL + Row + hang Snatch + Thruster
Left: DL + Row + hang Snatch + Thruster

TC: 40 minutes"

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

Part A
Every 3:00 x 4 Sets

10–12 Seated DB Arnold Press
4-8 Weighted Pull-ups (or Strict Banded)

Part B
Every 3:00 x 4 Sets

12–15 DB Floor Press
12–15 DB Chest Supported Rows or Bent Over Row

Part C
8-Minute AMRAP (For Quality)

15 DB Bicep Curls
15 DB Overhead Tricep Extensions
15 DB Lateral Raises

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

"Booty day"

Every 3:00 x 4

8 barbell RDL
12 BB Reverse lunge
30s hollow hold

16-12-8-4

Cal Assault bike cals
Hang cleans

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

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

"

Metcon Booty Day

Every 2:00 x 8 sets alternating between

A.

12 DB goblet squats
20s/20s DB split squat hold

B.

12 DB reverse lunge
40s DB hip thrust hold

At 19:00

15min AMRAP:

20 wall balls
20 WB sit ups

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

Continuous Mover:

400m Run
30 Burpee Broad Jump
30/24 Cals
400m Run
40 Dball Reverse Lunges
30/24 cals
400m run
200m farmers carry
30/24 Cals
400m Run
40 KBS
Accumulate 2minute Dead Hang.

T/C 38 Minutes

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

A.
Every 4 minutes for 4 sets:
12 Dual DB RDL
20 DB Glute bridge
12 alternating KB goblet Curtsy lunges

B.
Every 4 minutes for 4 sets:
60 second Wall sit hold
15 Narrow stance KB goblet squat
1 lap Dual KB front rack carry

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

"With a partner

4 sets:
6 minutes on / 2 minutes off
400m Run (together)
20 Burpee box jump over (24/20)
Max cal Ski

*share burpees/cals however - 1 works. 1 rests. "

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

VogueFit

INDIVIDUAL WOD

6 Rounds For Time:

20/16 Cal Bike
6 Front Squats 135/95#
12 Box Jump Overs 24/20”
4 Muscle Up
20 Wall Balls 20/14#

Cap 25min

Prep
Hip / plank activation
- - -
2 rounds
3/3 curl up
12/12 kneeling side bridge
6/6 split stance single KB RDL

Deadlift
Build to a 1rep max
5 @ 50%
4 @ 65%
3 @ 80%
1 @ 90%
1 @ 95%
then 2-3 attempts at a 1 rep max
15mins to finish

Metcon
BB conditioning
In pairs
For time
600m run
30 power clean
30 front squat
30 shoulder to overhead
400m run
20 power clean
20 front squat
20 shoulder to overhead
200m run
10 power clean
10 front squat
10 shoulder to overhead
18min cap
15min target
135/95 - 185/125 - 225/145

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

Prep
20 seated hip switches
10/10 adductor reaches
- - -
2 rounds
12/12 kneeling side bridge
12/12 glute bridge
12 deadbugs

Full strength
4 rounds
40 KB swing
6/6 split stance paloff rotation
15mins to finish
Same weight as last week or heavier

Mixed modal
For Time
800m run
40 pull up
60 push up
80 sit up
600m run
30 pull up
50 push up
70 sit up
400m run
20 pull up
40 push up
60 sit up
35min cap

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

Post workout
For load:
3 x 30m
Sandbag bear-hug carry

WOD

5 rounds for time:

22/30-cal bike
12 deadlift (225/155 lb)
15 T2B

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

FOR TIME
Cash in : 1000m Row

FOR TIME
3 Rounds
50 DU
40 Wall Balls
20 Devils press 1x50/35
10 Pull ups
10 Shuttle Runs (10m)

cash out :
1000m Row

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

(Week 2)

Back Squats

3-3-3-3-3 @ 80%

*After each set complete 3 max broad jumps*

- WORKOUT -

TEAMS OF 2

3 Rounds

1000m row
20 Partner deadlifts @155
30 Syncro Jumping to rig squats

TC: 22Mins.

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

Teams of 3

Every 3 MIN x 4 Stations (3 sets)

A.
P1: 1 Min sprint on runner
P2/3: Syncro burpee broad jumps

B.
P1: 1 Min Bike
P2/3: Partner wall ball throws

C.
P1: 1 Min Ski
P2/3: Syncro straight leg pvc sit ups

D.
P1: 1 Min Skipping (double under / single under / crossovers)
P2/3: Buddy plank burpees

Partners Switch after every minute

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

"Doubles

1km run
100 cals row/ski
100m weighted lunge
100 cals row/ski
100 WBs
1km run

Finisher burpee race:
YGIG with partner:
10-8-6-4-2 Burpee to plate"

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

35 Min AMRAP (Teams of 2)

Buy in: 2k / 1.8k Row

into

100 Wallballs (20/14lbs)
100 DB Walking Lunge (2 x 50/35)
100 AKBS (24/16)
100 HRPU

*Every 100 Reps completed both partners must complete: 400m Ski shared

Max Distance Row remaining time (distance = score)

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

Cardio Day

EMOM12
1. 8-12cal row
2. Max cal C2 bike
3. Rest

Rest 2:00

EMOM12
1. 40 plate hops
2. Max burpee broad jumps
3. Rest

Rest 2:00

EMOM12
1. 15 wall balls
2. max shuttle runs
3. Rest

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

PART A:
Max Set: Feet Elevated Dips
Rest 90 secs
Max Set: Chin Ups / Banded Chin Ups

Rest 2:00

Then 4 Sets of 40% of Max Efforts
Dips
Chin Ups
*8/8 Side plank Powell raises after each set.

PART B: AMRAP 12
6-8 Kipping Pull Ups
10 Db Split Cleans
30 DUs

Sweat: 25-30lbs/15-20lbs
Suffer: 35-45lbs/22.5-30lbs
Savage: 50lbs/35lbs

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

4-5 sets:
20/15 cal Row
20 Dual DB push press
20/15 cal AB
20 Dual DB hang cleans

*rest 2 minutes between sets

*time cap: 30 minutes

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

"Every 2 minutes for 4 sets:
2 Front Squat at 85-90%"
"5 rounds:
5 Bar Muscle ups
10 Shoulder to overhead (135/95)

*time cap: 10 minutes

"

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

"With a partner

For time:
800m Run
100 Deadlift (225/155)
400m Run
100 Toes to bar
400m Run
20 Wall Walk

*share reps however - 1 works. 1 rests.

*time cap: 25 minutes "

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

BB club

Prep
10 alt worlds greatest stretch
20 seated hip rotations
5 toe hold squats
- - -
BB prep

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

BB club
In pairs
24minAMRAP
12/9 cal machine
9 deadlift
6 hang power clean
3 shoulder to overhead

Rx: 155/115

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

Prep
Forward backward leg swings
Lateral leg swings
Calf raise
Tib raise
Pogos
High knees

Engine
For time
1,000m run
80/65 cal row
80/65 cal ski
80/65 cal bike
2 rounds
400m run
40/30 cal row
40/30 cal ski
40/30 cal bike
4 rounds
200m run
20/15 cal row
20/15 cal ski
20/15 cal bike

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

EMOM 40

Min 1: 14/12 Cal Row
Min 2: 12 DB Push Press
Min 3: 14 Hanging Knee Raises
Min 4: 12 Box Jump Overs
Min 5: Rest

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

A. E2MOM x 6

5 - 4 - 3 - 5 - 4 - 3

(70% - 80% then 75% - 82%)

B. E3MOM x 4

10 / 10 Bulgarian Split Squats
10 BB RDLs

C. EMOM x 12
45s Calf Raises from plate
45s Hanging Leg Raise
30s Superman Hold

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

Back Squat

Every 2:00 x 4

5 back squats building to a heavy 5

At 10:00

1 x Max set of back squats at 75% of heavy 5

15min AMRAP

In pairs YGIG movements

9cal row
12 slam balls
15 slam ball sit ups

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

EMOM x12
1- 2-4 Wall Walks (FQ)
2- Plank to HS (Wall as Support)
3- Shoulder Taps in HS
4-Rest

5-7 Minutes - HSW ‘Playtime’

WOD: 4 Rounds KB Complex FT:
6/6 KB DL
6/6 KB Row
6/6 KB Hang Clean
12 KB Swing

TC: 16 Minutes

Sweat: 12kg/8kg
Suffer: 20kg/16kg
Savage: 32kg/24kg

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

With a Partner

4 rounds:
400m Run (together)
50 Wall Ball
50 Box jump overs (24/20)

*share reps however

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

"EMOM for 8 minutes:
1 Power Clean and Jerk

*add weight each set "
"AMRAP for 12 minutes:
10-15-20-25-30-35...etc
Wall Ball
Box jump over (24/20)
"

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