VogueFit

PARTNER WOD

YGIG, Share However

5 Rounds For Time:

800/650m Row
3 Synchro wall walks
24 DB Snatches 50/35#
30 Box jump over 24/20”

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

Every 3:00 for 5 sets:

5 push presses

WOD

For time:

1000-m Ski
42 Russian KB swings (53/70 lb)
21 KB goblet squats (53/70 lb)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
1000-m Ski

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

For Time

100 - 80 - 60 -40 -20

Cal Bike
Alternating DB Snatch

At each level:
Complete the bike calories and DB reps before moving down

Every 3 minutes 20 Air Squats.

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

Strength

12:00 on the clock

*build to a heavy Squat clean for the day*

Rest 2:00 between sets

WOD - Fight gone bad style

3 rounds for max reps

1:00 Calories Row
1:00 Battle sled pulls
1:00 box jumps (20 or 24 rx+)
1:00 Ghd sit ups / Sit ups (30/30)
1:00 Wall balls @14
Rest 1:00 between rounds

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

Fire Ball

PARTNER WOD

For time:

Buy in:

EMOM X 10

24 wall balls @14

*If you dont hit 24 you must do 10 Syncro burpees with your partner on the next minute*

*You must complete 10 rounds of 24 wall balls so this will send you back 1 min*

Into: EMOM x 20

MIN 1: 45 sec Syncro Crossovers / Double unders / single unders
MIN 2: 20 Sync Russian kb swings
MIN 3: Zombie Climbs ygig
MIN 4: Toes to rings ygig
MIN 5: Rest

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

Back Squat Week 3
5x3 @ RPE 9

EMOM 20

1. 10 Chest To Bar
2. 12 Box Jumps 24/20
3. 10 Push Press 95/65
4. Rest

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

"

Squat clean

E2:00 x 5

3 Position squat clean

**Hang - low hang - floor

**Build accross sets "
"

12min EMOM:

1. 40 Double unders / 80 singles
2. 6-8 Squat cleans
3. 45s Max cal bike

L1 - 45-55lb
L2 - 65-70lb
L3 - 75-80lb
SPICY - 85-90lb

"

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

"

In pairs

3 Min on; 1 Min off x 8

1.
20 Synchro plate GTOH
10 Synchro burpee to plate

Max cal bike

2.
20 Sychro plate lunge
20 Synchro sit ups

Max cal bike

**Alternating between 1 and 2 for 4 rounds on each.

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

"

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

Part A) EMOM 12 (4 Rounds)

M1: 5 Wall Walks / Partial Wall Walks
M2: 45s TTB
M3: Rest

Part B) For Time (15 Min Cap)

400m Run
40 Box Jumps (24/20"")
30 American KB Swings (70/53 lbs)
30 Dual DB Front Squats (50/35 lbs)
400m Run

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

With a Partner

AMRAP for 10 minutes:
Max cal AB

*alternate every - 10 Burpee DB deadlift

Rest 3 minutes

AMRAP for 10 minutes:
Max cal Row

*alternate every - 2 lap Run

Rest 3 minutes

AMRAP for 10 minutes:
Max cal Ski

*alternate every - 1 lap DB farmer carry

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

Weightlifting (1/6)

Every 2 minutes for 5 sets:
3 Squat Snatch

*add weight each set

6 sets:
1 minute on / 1 minute off
1.
10 Burpee over bar
Max Power Clean and Jerk (115/85)

2.
10 Power Clean and Jerk
Max Burpee over bar

*alternating for 3 sets of each

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

In pairs For time:

10-20-30
Dbl DB Box Step over
Dbl DB hang Snatch
Pull up

60-30-20
WB
Sit up
Cal ski erg

TC: 35

Savage: synchro Sit ups

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

Back squat

4 rounds
1 back squat, 80%
2sec pause in the bottom
10mins to finish working sets
Last week of pauses

Lower accessory
3 rounds
8/8 goblet step up, 2sec down, 2sec pause
16 double KB dead bugs
12mins to finish

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

Score = total reps

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

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

Lower strength
3 rounds
20 alt DB reverse lunge, 2xDB
10/10 plank band rows, 2sec hold
15min to finish

Mixed Modal
For Time
50/40 cal bike
400m run
50 burpee
400m run
50/40 cal row
20min cap
14min target

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

5 Rounds for time:

15 shuttle runs
12 DB deadlifts 2x50/35
10 burpees over DBs
20 double Unders

CAP 35

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

Back squat
4 rounds
5 back squat, 80%
10mins to finish working sets
- No pauses -

Lower accessory
3 rounds
20 alt DB lunge, 2xDB
6/6 tall kneeling pallof press
10mins to finish

Metcon
For Time
4 rounds
30 alt hang DB snatch, 1x50/35
20 T2B
15min cap
10min target

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

VogueFit

Pull Up /Muscle Up Strength

3 Rounds For Quality

6 Strict Banded Chest To Bar Pull Ups
10 Hollow Hold DB Pull Over
5 Hollow To Arch Snaps

Cap 10min

INDIVIDUAL WOD

15min AMRAP

200m Run
12 Wall Ball 20/14#
6 Burpee Pull Ups

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

Post-workout skill
4 x 60m overhead kettlebell carry

Handstand walk

Tabata Hollow holds

100 banded tricep pull-downs

WOD

AMRAP 15:
2 wall walks
6 C2B pull ups
– Add 1 wall walk every round.

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

Teams of 2

There are 5 x 6min rounds.

Round 1
Partner A:
Row

Partner B:
Max KB Goblet Lunges

Round 2
Partner A:
Sandbag Carry

Partner B:
Max Ring Dips

Round 3
Partner A:
DB Floor Press

Partner B:
Max Box Step-Ups

Round 4
Partner A:
KB Deadlifts

Partner B:
Max V-Ups

Round 5
Partner A:
DB Push Jerks

Partner B:
Max Med-Ball Slams

Partners can switch whenever they want.
1 minute between rounds.

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

GYMNASTICS

Min 1: Skin the cat practice
Min 2: 3-5 Handstand kick ups + free standing hspu practice
Min 3: L- sit practice
Min 4: Rest

WOD

AMRAP 15

5 Hspu
8 Calories Bike
12 Barbel lunges @85
30 Crossovers / du / su

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

4 sets:

Max Strict chin ups (supinated grip)
10 chest supported rows

*rest 1:00*

Into:

4 sets:

8/8 Landmine press
Into max unbroken Push ups / banded push ups

*rest 1:00*

Into:

WOD

12-10-8-6
DB Hang snatches

1-2-3-4
Wall Walks

8 Cal Assault Bike after each round

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

Week 3
4 Sets
30s Handstand Hold
5-8 HSPU

Then 4 Sets
15-20m Handstand Walk Practice

5 Rounds For Time

15 Sit Ups
12 DB Snatch 50/35
9 Burpees Over DB

CAP 20

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

"

Upper Body strength:

Every 90s x 12 (4 sets)

1. 12 Barbell strict press

2. 30-40s Handstand hold

3. 30-40s Hollow hold "

3 Rounds for time:

12 Power snatch
12 Kipping pull ups
24 Sit ups

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

"

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

"
10 Min EMOM

1. 8-12 Cal ski
2. 15 Ring rows

10 Min EMOM

1. 20 KBS
2. 15 Double DB bench press

10 Min EMOM

1. 30s Hollow hold
2. 30s Plank hip dips

"

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

6 Sets of 5 Minutes ON / 1 Minute OFF (35 Minutes Total)

A. 600m/500m Row
into Max Shuttle Runs (10m lengths) in remaining time.

B. 600m / 400m Run
into Max Cal Ski Remaining time

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

Every 3-4 minutes for 4 sets:
1 lap Dual KB overhead carry
30 second Chin over bar hold (supinated grip)
30 second Hollow hold

Every 4 minutes for 4 sets:
10 alternating DB bench press (top down)
15 Ring row
15 Push up
10 alternating KB gorilla row

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

COMPETE

PAIRS:

Buy in
1km Ski / 1 km Row

A: 12 minutes:
400m together then
AMRAP
40 GTOH
20 Burpee to plate
YGIG 2 laps Plate OH carry*
P2* deadhang.

-rest 2 minutes-

B: 12 minutes:
400m run together then
AMRAP
18 TTB
14 burpee to Target
12 Pull up (jumping if needed, no bands, no boxes!)

Buy out 1km Row/Ski

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

Strength (1/6)

Every 3 minutes for 5 sets
5 Front Squat

*start at RPE 6 then add weight each set

AMRAP for 10 minutes:
30 Double under
6 Bar Muscle up / 9 Chest to bar pull up
12 Dual DB front squat (2x50/35s)

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

Metcon
@ 0min
50/40 cal bike
30 wall ball
10 bar muscle up

@ 10min
50/40 cal row
30 alt hang DB snatch
10 wall walks

@ 20min
50/40 cal bike
30 wall ball
10 bar muscle up

@ 30min
50/40 cal row
30 alt hang DB snatch
10 wall walks

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

Olympic lifting

Week 5 Snatch
A: 3 rounds
1 snatch pull
1 high-hang snatch
1 overhead squat
BB - 40%

B: 5 rounds
1 snatch pull
1 snatch
65 - 75%

C: Every 2min x6
1 snatch
75 - 85%
If you hit 5 clean reps, go to 88% for last set

D: 5 rounds
2 overhead squat
80 - 85%

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

Prep
Leg swings
Calf raises
Pogos

Prep movements

Race
For Time
3 rounds
600m run
40 wall balls
100m farmers carry, 2x24/16kg
600m run
40 alt DB snatch
100m farmers carry, 2x24/16kg
40min cap
36min target

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

Strength

A. DB push press every 1:30 4x6
B. every 1:00 x8
odd: 6-8 pull ups
even: 20m/side SA DB overhead carry

Metcon

3 rounds for time
8 alt KB clean & jerk
12 hollow rocks
15 mountain climbers

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

PAIRS:

Buy in
1km Ski / 1 km Row

A: 12 minutes:
400m together then
AMRAP
40 GTOH
20 Burpee to plate
YGIG 40m plate OH carry
P2* deadhang.

-rest 2 minutes-

B: 12 minutes:
400m run together then
AMRAP
18 TTB
14 burpee to Target
12 Pull up (jumping if needed, no bands, no boxes!)

Buy out 1km Row/Ski

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

HYROX

Part A - 20 min EMOM
* Min 1: 12/10 cal Ski
* Min 2: 12/10 cal Row
* Min 3: 12/10 cal Bike
* Min 4: 12 Box Step-Ups
* Min 5: rest

Rest 3 min

Part B — 6 Rounds For Time
* 500m Row
* 15 Wall Balls
* 15 Burpees

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

"UNITE"

3 Sets:
8 HEAVY Db Back Rack Squat
Into
8 Squat Jumps
-Rest 2minutes-

3 Sets:
8/8 Staggered Stance Dbl DB Deadlift
Into
10 Jumping Lunges
- Rest 2 minutes-

3 Sets:
6 Seated Dbl DB Z-Press
12 Dbl DB Renegade Row
-Rest 90 secs-

SPRINT WOD:
In a 4 Minute Window:
500m/400m Row
Max Burpee Box Over

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

VogueFit

Front Test

In 10min Build to a 1RM Front Squat

PARTNER WOD

YGIG - Share However

3 Rounds For Time:

24/18 Cal Bike
12 Thrusters 95/65#
16 KB Swings 24/16#

Cap 12min

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

Build-up
On a 10:00 clock
Build to a heavy set of 5 hang power cleans
– Build to workout weight or heavier

WOD

15-12-9 reps for load and time of:

Hang power cleans
Bar-facing burpees
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.

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

4 Rounds

1000m Ski Erg
20 KB Swings 20 Hand-Release Push-Ups
40m Farmer Carry

Aftrer Party

6min Burpees

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

WOD

For Time

3-2-1-2-3

Rounds of:

* after each set = 1 Rounds of DT

5 x Jumping mu
10 x Down ups
15 x Air Squat

ADJ. DT

9 x Deadlift
6 x Hang Power Clean
3 x Push Jerk

@ 55

Time Cap = 40:00

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

WORKOUT: ( 2 Rounds )

60s Max Calorie Row
60s Max Reps - Burpee broad jumps

Rest 2:00

60s Max Calorie Ski Erg
60s Max Reps - plate jumps (have to jump)

Rest 2:00

60s Max shuttle runs
60s Max distance farmers carry

Rest 2:00

60s Max jumping jacks (0.5)
60s Max reps walking lunges

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

6 Rounds, Each For Time

500m Row
Rest 30s

250m Ski
Rest 30s

30 Cal Bike
Rest 30s

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

"

Warrior Barbell

In pairs:

Every 4:00 x 3

A.
20 Hang power cleans
15 Burpee over bar
Max cal bike in remaining time

- Rest 3:00 -

Every 4:00 x 3

B.
20 Thrusters
15 Burpee over bar
Max cal ski in remaining time

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

"

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

"

WARRIOR WORKOUT

In Teams of 2

3 Rounds

In a 10 Min window:

50 Cal row
50 Burpee over rower
50 DB snatch

Max cal row in remaining time

Rest 1:00 between rounds

"

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

Part A) Every 1:30 x 8 Sets (12 Mins)

1 Hang Power Snatch + 2 Overhead Squats (Build to a moderate/heavy complex)

Part B) 12-Minute Cap;

4 Rounds For Time:
12 Hang Power Snatches (95/65 lbs)
12 Bar-Facing Burpees
12 Strict Pull-ups | Scale: Ring Rows

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

2 sets:
1000/800m Run

- rest 2 minutes -

1000/800m Row

- rest 2 minutes -

1000/800m Ski

- rest 2 minutes, then repeat -

*time cap: 40 minutes

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

HYROX PAIRS:

Every 6 minutes x 6

400m run
Max cal ski

400m run
Max Weighted walking lunges

400m run
Max burpee broad jumps

400m Run
Max row

400m run
Max weighted box step up

400m Run
Max WBs

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

Gymnastics (1/6)

EMOM for 15 minutes:
1. 20 second Chest to ring hold (high or low rings)
2. 20 second Ring dip hold
3. 20 second Ring support hold
4. 10-15 Hollow banded press downs
5. Rest

3 rounds for time:
400m Run
20 Ring Dip (strict or kipping)

*time cap: 16 minutes:

**scaling:
- 20 Ring push up
- 20 Push up

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

Power clean
Every 2min x4
1 power clean & jerk
1 hang power clean & jerk
80-90%

Metcon
Every 4min x5
400m run
clean & jerk

round 1 : 21 @ 95/65
round 2 : 18 @ 115/75
round 3 : 15 @ 135/95
round 4 : 12 @ 155/115
round 5 : 9 @ 185/125

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

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

Upper strength
3 rounds
12 DB Z press
16 alt gorilla row, 2sec hold
15min to finish

Engine
5 rounds
90sec on // 3min off
10 burpee
max cal bike

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

5 rounds for time:

Teams of 2

15 Wall Balls
12 KB swing 24/26
15 box jump overs 24/20
20 ABMAT sit ups

CAP 30

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

"VO2"

In Pairs - YGIG FULL ROUNDS

24 Rounds

3 Shuttle Runs
5 D-ball Over Shoulder
9/7 Cal Bike

TC: 30 Minutes.

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

MetCON

INDIVIDUAL WOD

Every 6min x 6

20/16 Cal Row/Bike
15 TTB
200m Run
30 Sit Ups

*Alternate Bike & Row each Round

(36 Mins)

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

3 sets for quality:

10 GHD hip extensions
10 GHD sit ups
10 reps each ATY drill

WOD

10 Rounds

15 Cal Row
15 Cal Bike
15 Ball Slams

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

40 EMOM

1 min: DU
1 min: Devils Press
1 min: Box Jump-Overs
1 min: Max Assault bike
1 min: Rest

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

For Time

24-18-12
Calorie Row
Back squats
Pull Ups / banded / jumping / ring rows

Rest 2:00

For Time

24-18-12
Calorie Row
Alt. S/A DB Snatch
Toes to rings / TTB / knee raises / V-ups

L1: 20lb
L2:25lb
L3: 30lb
Spicy: 35lb

Time Cap = 15:00

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

INDIVIDUAL METCON

4 minutes work/1:00 rest x 6 intervals)

A) Max Calories bike @rpm 55-60

TABATA:

B1: SA DB clusters @35
B2: V-ups
B3: D-ball cleans 45/35

Workout Flow: A, B1, A, B2, A, B3.

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

Snatch week 3
every 2:00 x 5
1 snatch + 1 overhead squat + 1 snatch balance
@75-85%"

6 Rounds for Time

8 push jerks 115/75
10 front squats
12 toes to bar

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

"

Booty day

4 Sets:

12 Paused barbell hip thrust
12 Banded squats

**Hip thrusts should start at RPE 7 and build

**Pause for 2s at the top of each rep

2:00 on; 2:00 off x 4

12 Cal row

Max reps barbell reverse lunge in remaining time

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

"

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

"

Metcon Booty Day

2 Min on; 1 Min off x 12

1. 30 Goblet lunges + Max cal bike

2. 20 KB sumo deadlift + Max box step up

3. 30 V-ups + Max hold glute bridge

"

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

Block A) 5 Sets (Rest 2 Mins)

8 Barbell Deadlifts
10 Glute Bridge DB Floor Presses

Block B) 4 Sets (Rest 90s)

6/6Single-Leg DB Romanian Deadlifts
15 Slide Hamstring Curls

Block C) 3 Sets For Quality

16 Goblet Cossack Squats (8 per side)
20 Heavy DB Calf Raises
45-Second Hollow Hold

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

5 sets:
20/15 cal AB
12 alternating Deficit DB farmer lunge steps
20 KB goblet Cyclist squats (heels elevated / narrow stance)

*rest 2 minutes between sets

*target time: 25 minutes or faster

*time cap: 30 minutes

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

COMPETE

PAIRS:

Buy in
1km Ski

A: 12 minutes:
400m together then
AMRAP
40 GTOH
20 Burpee to plate
YGIG 2 laps F.Carry

-rest 2 minutes-

B: 12 minute:
400m run together then
AMRAP
36 WBs
28 Walking Weighted lunges
22 TTB

Buy out: 1km Row

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

With a partner

3 rounds for time:
400m Run (together)
1000m Ski
400m Run
50 KB goblet box step ups (24/16 - 20"" box)

*time cap: 35 minutes

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

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

Press strength
Strict press
10-9-6-4
10mins to finish
The goal is ~50% of your bodyweight for all sets

Upper accessory
3 rounds
12 DB bench press, 2xDB
6-10 strict pull up
10mins to finish

Gymnastics capacity
Every 60sec x20
T2B
- - -
Knee raise
- - -
V-ups
- - -
Cal ski

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

Functional Body Building

Upper strength
A: 5 rounds
6 seated BB press
30sec tucked hollow hold

B: 3 rounds
10/10 knee on bench DB row, 2sec pause
10-14 deficit push up

C: 3 rounds
12 supine grip, PVC lat pull down
10 DB Z press, 2xDB

D: 3 rounds
DB drop sets, max reps, 3 different weights

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

Prep
Alt cossack squats
Inchworms
alt worlds greatest stretch

Race
In pairs
Every 5min x9
600m row
50m sled push, 5 plates
- - -
600m ski
200m farmers carry, 2x24/16kg
- - -
400m run
40m burpee broad jump

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

Strength

A. KB front rack squat every 1:30 4x8
B. every 1:00
odd: 8 DB Romanian Deadlift
even: 10/leg dumbbell walking lunge

Metcon

EMOM 12
1. 10 DB squat cleans
2. 12 broad jump to tuck jump
3.15 toes to bar

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

Strength
A. deadlift 5x4 @ RPE 8

EMOM 12 40s on/20s off
B. weighted box step ups
C. suitcase carry 4x30m/side
D. push jerk 4x6 (heavy)

Conditioning
3 rounds
15/12 cal row
12 KB swing 24/16
10 devils press

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

HYROX

For Time
3 Rounds
* 600m ski
* 15 devils press (1 x 35/20)
* 20 Goblet squats (1x 50/35)
* 10m Burpees broad jumps
Then
2 Rounds
* 800m ski
* 20 DB Lunges (1 x 50/35)
* 15 Pull-Ups
* 30m burpees broad jumps
Then
1 Round
* 1,000m Ski
* 30 DB lunges
* 60m Burpee broad jumps

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

"UNITE"

Metcon Strength Styly

3 Rounds:
24/20 Cal Row
20 KB DL
-Rest 30 Seconds-

3 Rounds:
20/16 Cal Ski
16 Alt Hang Clean + Press
-Rest 30 Seconds-

10 Minutes on Skills: TTB & HSPU

2 Rounds:
20 Burpee over DB
15 TTB
10 HSPU

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

VogueFit

PARTNER WOD

YGIG, Share However

5 Rounds For Time:

40/32 Cal Row
10 Clean & Jerks 135/95#
20 Pull Ups
16 DB Devils Press 50/35#

Cap 30min

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

BENCHMARK ANDI

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

This is your game day.

25-Minute AMRAP

DB Thrusters
KB Romanian Deadlifts
Ball Slams
Pull Ups
Sit-Ups
Every athlete starts with 10 reps of each.
After completing the first round, they choose one movement to increase by 5 reps.

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

*DOWN THE PYRAMID IN TEAMS*

800m Ski
10 × 10m Heavy Farmer Carry (2 x heavy KB's)

800m Row
50 Russian Twist

40 Cal Assault Bike @ 45–50 RPM
8 × 10m Burpee Broad Jumps

*THEN WORK YOUR WAY BACK UP*

40 Cal Assault Bike @ 45–50 RPM
6 × 10m Plate Complex:

800m Row
30 Russian kb swings

800m Ski
50 Syncro wall ball sit-ups

TC: 40:00

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

PAIRS WOD

For time:

21-15-9 (each complete 21-15-9) waterfall style
Dual DB front squats
Pull ups / jumping pull ups / ring rows

Into:

For time:

(YGIG split however)

1600m row
40 dual Db 😇 press
20 High box get overs
TC:30:00

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

Teams of 2 for time

100-80-60-40-20

Alt DB hang cleans 1x50/35
Double Unders
then complete 300m kb front rack carry 24/16

CAP 35

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

"

Hyrox

16 Min AMRAP:

500m Row or Ski
4 Lengths burpee broad jumps
8 Lengths farmers carry

Rest 2:00

16 Min AMRAP:

500m Row or ski
20 Shuttle runs
4 Lengths DB back rack walking lunge

"

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

38-Minute Cap

800m Run (Partners run together)

4 Rounds:

20 Calorie Ski Erg | Rx+ (6 AM Crew): 25 Cals
20 Wall Balls (20/14 lbs | 9/6 kg)

800m Run (Partners run together)

3 Rounds:
25 Calorie Row
20m Burpee Broad Jumps

800m Run (Partners run together)

2 Rounds:
25 Wall Balls (20/14 lbs | 9/6 kg)
30m Dual DB Front Rack Walking Lunges

800m Run (Partners run together)

Max Distance Ski or Row

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

EMOM for 30 minutes:

1. Max cal Row
2. Rest
3. Max Burpee
4. Rest
5. Max KB swing
6. Rest

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

Hyrox PAIRS race workout

Buy In: YGIG 4 x 400m (2 400's each)

Directly into:

A: 1 Round of:
- 1000m Ski
- 50 Burpees

Directly into:

2 x 400m (YGIG)

Directly into:

B: 1 Round of:
- 1000m Row
- 100 Lunges (Bodyweight)

Directly into:

- 400m Farmer Carry
- Max Distance Ski or Row

T/C - 35

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

Strength (1/6)

Every 3 minutes for 4 sets:
5 Deadlift
3 Box Jump

*start at RPE 6 then add weight each set

AMRAP for 12 minutes:
12 Dual KB hang clean and jerk (2x16/12kg)
12 Toes to bar
12 Box jump over (24/20"")

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

Deadlift
4 rounds
4 deadlift, 65%
3sec down, reset on floor
10mins to finish working sets

Accessory
3 rounds
50/50m single arm front rack KB carry, elbow down!
16 landmine rotations
12mins to finish

Metcon
For Time
In pairs
48 pull up
24 syncro single arms alt devils press, 1x50/35
36 chest to bar
18 syncro single arms alt devils press, 1x50/35
24 bar muscle up
12 syncro single arms alt devils press, 1x50/35
15min cap
12min target

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

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

Athletic development
4 rounds
3/3 lateral depth drop to vert jump
10 medball sit up chest throw
16 lateral jumping step up on plate
15mins to finish

Mixed modal
For time
35 pull up
70 push up
100 air squats
1,200m run
100 air squats
70 push up
35 pull up
30min cap
24min target

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

EMOM 40

1. 12 alt DB snatch 50/35
2. 15 box step ups 24/20
3. 8-12 pull ups
4. Rest

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

"ADRENALINE"

5 Sets - Rest 60 Seconds Between Sets.

200m Run
15 D-Ball Squat
12/10 Cal Assault Bike
15 D-Ball Walking Lunges
100m D-Ball Carry

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

Weightlifting (1/6)

EMOM for 6 minutes:
1 Hang Power Snatch

*add weight each set

3 rounds:
30/20 cal AB
20 Burpee over bar (lateral)
10 Power Snatch (135/95)

*perform as 2 minutes on / 1 minute off until completion

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

AMRAP 21 with a partner:

20-cal bike
40 toes-to-bars
60 double-unders
– Share the work as desired.
– Every 3:00, starting at :00, both partners stop and perform 20 reverse lunges.

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

PARTNER
2KM Row

4 Rounds

30 Burpees Over the rower
50 Wall Balls
30 DB Alt Hang Cleans
20 Push press

2km Row

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

6 Rounds

Descending Reps
12-10-8-6-4-2

Deadlifts 185/125
Devil Press 50/35

Double Unders
24-20-16-12-8-4

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

"

Mixed strength

4 Sets:

10 Deadlifts
10 Narrow grip ring row
30-40s Hollow hold

**Can increase deadlift weight accross sets

**Note last weight for next week!

5 Rounds FT:

12 Double DB deadlift.
9 Double DB hang clean
6 Double DB STOH

"

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

Block A) 4 Sets (Rest 90s)

10 Barbell Pendlay Rows
10 Seated DB Arnold Presses

Block B) 4 Sets (Rest 90s)

12 Deficit Push-ups (Hands elevated on plates or DBs)
12 DB Pullovers (Lying flat on floor)

Block C) 3 Rounds

14 DB Bicep Curls
15 Overhead DB Tricep Extensions
20 Banded Face Pulls

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

5 Rounds:

400m Run
500m Row
20 Down up

*time cap: 30 minutes

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

Strength (1/6)

Every 3 minutes for 4 sets:
10-12 Strict chin up (supinated grip)
10-12 Box piked HSPU

*optional Rx+ use DBs or a deficit for Box HSPU

4 rounds for time:
500m Row
30 Wall Ball (20/14)

*time cap: 16 minutes

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

Weightlifting
Every 2min x5
1 squat snatch
1 low hang squat snatch
1 hang squat snatcgh

BB club
In pairs
10-9-8-7-6-5-4-3-2-1
power clean
front squat
syncro burpee
30min cap
24min cap

10 power cleans
10 front squats
10 syncro burpee
9 - 9 - 9
8 - 8 - 8
All the way down to 1 - 1 - 1...

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

Engine
For time
3 rounds
400m run
800m row
400m run
800m ski
400m run
1,600m bike
50min cap
45min target

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

Teams of 2 for time:

80 Cal row
60 renegade row 35/25
40 slam balls 35/25
20 DB man makers 35/25

CAP 35

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

PAIRS:

Every 6 minutes x 6

400m run
Max cal ski

400m run
Max Weighted walking lunges

400m run
Max burpee broad jumps

400m Run
Max row

400m run
Max weighted box step up

400m Run
Max WBs

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

"HYBRID"

Buy in: Island Run (1.2km)

500m Ski
30 Burpee Broad Jumps
500m Row
30 Weighted Lunges
500m Ski
30 WBs
500m Row

Buy out: Island Run

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

VogueFit

PARTNER WOD

YGIG, Share However

6 Rounds For Time:

24 TTB
16 Hang Snatches 95/65#
12 Burpee Over Bar

E3 minutes inc 00:00 = complete
30/24 Cal Bike

Cap 27min

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

Back squat
4 rounds
5 back squat, 80%
10mins to finish working sets
- No pauses -

Lower accessory
3 rounds
20 alt DB lunge, 2xDB
6/6 tall kneeling pallof press
10mins to finish

Metcon
For Time
4 rounds
30 alt hang DB snatch, 1x50/35
20 T2B
15min cap
10min target

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

Prep
Seated hip rotations
Adductor reach unders
- - -
2 rounds
6 reps, Single DB RDL
6 reps, kneeling side bridges, 3sec pause
6 reps, bench adductor knee raises, 3sec pause

Lower strength
3 rounds
20 alt DB reverse lunge from plate, 2xDB
50/50m single arm farmers carry
12mins to finish

Mixed Modal
For time
3 rounds
500m row
400m run
30 burpee
20min cap
18min target

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

VogueFit

Pull Up /Muscle Up Strength

EMOM x 9

1) 7 Strict Banded Chest To Bar Pull Ups
2) 7 Hollow to Arch Snaps
3) 7 Kipping Knee to Chest

INDIVIDUAL WOD

15min AMRAP

50 DU
10 Dual DB Hang Clean & Jerks 50/35#
8 Pull Ups

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

Metcon
In pairs
@ 0min
2,000m run, both run
50 burpee over box
25 devils press, 2x50/35lb

@ 16min
2,000m ski
400m farmers carry, 2x24/16kg
25 wall walks

@ 32min
2,000m row
100 DB bench press, 2x50/35lb
25 bar muscle up

Capped at 48min

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

Olympic lifting

Week 6 Clean & Jerk
A: 3 rounds
1 clean pull
1 tall clean
1 push jerk
1 split jerk
BB - 40%

B: 5 rounds
1 clean pull
1 clean
1 split jerk
65 - 75%

Every 2min x5
1 clean and jerk
75 - 88%
If you hit 5 clean reps, go to 90% for last set

D: 4 rounds
2 front squats
84 - 88%

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

Prep
Alt worlds greatest stretch
Pigeon push ups
Leg swings
Calf raises
Pogos

Race
Every 7min x6
400m run + 40 wall ball
- - -
500m row + 50m burpee broad jump
- - -
500m ski + 50 alt sandbag lunge

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

VogueFit

Squats Clean Test

In 10min Build to a 1RM Squat Clean

PARTNER WOD

YGIG - Share However

3 Rounds For Time:

24/18 Cal Row
8 Squat Clean 135/95#
16 Wall Balls 20/14#

Cap 10min

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

Power snatch
Every 2min x5
1 power snatch
1 hang power snatch
80-90%

Metcon
For Time
400m run
21 hang power snatch
21 overhead squat
400m run
15 hang power snatch
15 overhead squat
400m run
9 hang power snatch
9 overhead squat
16min cap
12min target

Rx: 115/75

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

Prep
Wall book openers
Shoulder CARs
- - -
2 rounds
20 palms up band pull aparts
20sec dead hnag + 10 scap pull up
20 bear crawl shoulder taps

Upper strength
Every 90sec x10
Max reps unbroken pull ups
- - -
Max unbroken push ups

Score is max reps each round
Don't strategise, go to failure every set
Expect a drop off in reps as you go

Engine
5 rounds
2min on // 2min off
200m run
max cal bike

Targets
A : 125/100
B : 100/80
C: 75/60

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

INDIVIDUAL WOD

35min AMRAP

400m Run
30 Sit Ups
24/18 Cal Row
20 Russian KB Swings 24/16#
16/12 Cal Bike
10 Kickback Burpees

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

Press strength
4 rounds
3 push press, reset on shoulders
10mins to finish

Upper accessory
3 rounds
8/8 half kneeling landmine press
6-8 dragon flag lowers
10mins to finish

Gymnastics capacity
Every 60sec x20
C2B
- - -
Pull up
- - -
Ring row
- - -
Cal row

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

Functional Body Building

Lower strength
A: 4 rounds
8/8 rear foot elevated split squat, 1xDB

B: 3 rounds
8/8 split stance DB RDL, 2xDB
12-16 rig supported floor wipers

C: 3 rounds
8/8 goblet step up, low box, slow reps
3030sec kneeling side bridge

D: 30-20-10 heel elevated wall squat, light load
60-40-20sec wall sit

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

Prep
Alt cossack squats
Inchworms
alt worlds greatest stretch

Race
In pairs
For Time
25 cal row
50 burpee over rower
50 cal row
100 wall ball
75 cal row
1,000m run
100 cal row
1,000m run
75 cal row
100 wall ball
50 cal row
50 burpee over rower
25 cal row
45min cap
40min target

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

VogueFit

PARTNER WOD

YGIG, Share However

25min AMRAP

30/24 Cal Bike
12 Deadlifts 135/95#
24 Box Jump Overs 24/20”
8 Hang Clean & Jerks

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

Deadlift
4 rounds
5 deadlift, 80%
10mins to finish working sets
- No tempo, touch and go reps are ok -

Accessory
3 rounds
100m farmer carry, unbroken
16-20 seated KB rotation
10mins to finish

Metcon
In pairs
For Time
100/80 cal bike
50 hang squat clean, 115/75
80/64 cal bike
40 thruster, 115/75
60/48 cal bike
30 overhead squats, 115/75
18min cap
14min target

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

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

Athletic development
4 rounds
5 tall landing box jumps
10 KB swings, eye level, heavy
12-16 alternating lateral hop to vert jump

Mixed modal
For Time
60 KB swing, 24/16kg
400m run
200m farmers carry, 2x24/16kg
40 sandbag clean
200m farmers carry, 2x24/16kg
400m run
60 KB swing, 24/16kg
22min cap
18min target

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

Barbell Club

Weightlifting
Every 2min x5
1 squat clean
1 hang squat clean
1 front squat

BB club
For Time
Every 3min x5
200m run
squat clean

Round 1 : 10 at 135/95
Round 2 : 8 at 155/115
Round 3 : 6 at 185/125
Round 4 : 4 at 205/135
Round 5 : 2 at 225/145

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

Engine
In pairs
For Time
2 rounds
800m run
1,000m row
800m run
1,000m ski
800m run
2,000m bike
45min cap
40min target

Both run
Share the machine

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