CROSSFIT

Handstand Strength

10min AMRAP

15 Sec Wall Facing HS Hold
6 Dual KB Strict Press
60 Sec Plank Hold

INDIVIDUAL WOD
3 Rounds For Time

50 Du
10 Plate GTOH @ 45/25lb
20 Plate OH Lunge
10 Burpee To Plate

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

Strict press
Every 2min x6
6 strict press
round 1 = 55%
round 2 = 65%
rounds 3-6 = 75%

Aerobic conditioning
24minAMRAP
In pairs
80 cal row
80 cal bike
400m run

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

Olympic lifting

3 rounds
1.1.1 clean deadlift
2sec pause at hang
50-70%

3 rounds
1 clean high pull + hang high pull
Slow from floor to hang
~70%

5 rounds
1 power clean
1 hang power clean
1 jerk
50-70%

3 rounds
3 push press
50-70%

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

Hybrid Race Conditioning
Every 4min x9
2 rounds
15/10 cal ski
15 wall ball
- - -
2 rounds
200m run
16 alt sandbag lunges
- - -
2 rounds
70m farmers carry
10 burpee bar touch

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

"

POWER CLEANS

Every 90s x 6 sets

2 Hang power cleans

**Build to a heavy double by the last set

10 Min AMRAP

21 Box jumps
15 Hang power cleans
9 Bupee over the bar

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

"

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

"

5Mins on; 1Min off x 6
(alternating between A and B)

A.
15 Cal bike
20 Alt. DB snatch
20 Sit ups
Max cal bike

B.

50 Skips or plate hops
20 DB goblet squat
20 Box step overs (bodyweight)
Max Skips or plate hops

"

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

4 sets
30/24 Cal Row
30 Wall balls (20/14)
20 KB Swing (53/35)
10 burpees over rower
Rest 3 min bt sets

Target each set: 5-7 min
Time cap: 40 min

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

"Weightlifitng (2/4)

Every 90 seconds for 8 sets:
2 Squat Snatch

*perform as 1.1

*add weight each set

"22.2"

For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Burpee over Bar

*time cap: 10 minutes
"

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

"With a partner

Every 8 minutes for 4 sets:
1.
400m Run (together)
30/22 cal AB
400m Run
Max cal Ski

2.
30/22 cal Ski
400m Run
30/22 cal Ski
Max cal AB

*share however - 1 works. 1 rests."

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

Grunt Squats Week 2

- 3 sets -

5 Front Squats @ 70% 1RM
Directly Into
4 Back Squats (same wight)

Rest 2/3 between sets

For Time

21 - 15 - 9
Burpee Box Jump Over
DBL DB Front Squat (50/35)

2 - 2 - 2
Wall Walks

R+
4 Wall Walks

TC 16min

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

EMOM x 30min

1) 12/9 Cal Bike
2) 15-20 Box Stepovers (1 x db)
3) 12/9 Cal Ski
4) 12 DB Floor Press
5) 12/9 Cal Bike
6) Rest

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

BLOCK 1) 5 ROUNDS | TC: 14`

-3rd Fountain Run
-10 HSPU / Pike Push Ups
- 12 Single DB Box Step Over @ 50/35lbs

BLOCK 2) 3 ROUNDS

12/12 S.A Bent Over Row
10 Single DB Z-Press
12 Elevated Heels Goblet Squats (heels on plate)
rest 60 sec etween rounds

BLOCK 3) Tabata CORE:
Coach's choice

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

BLOCK 1) 5 ROUNDS | TC: 14`

-3rd Fountain Run
-10 HSPU / Pike Push Ups
- 12 Single DB Box Step Over @ 50/35lbs

BLOCK 2) 3 ROUNDS

12/12 S.A Bent Over Row
10 Single DB Z-Press
12 Elevated Heels Goblet Squats (heels on plate)
rest 60 sec etween rounds

BLOCK 3) Tabata CORE:
Coach's choice

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

AMRAP 25Mins.

20 KB Swings 24/16
15 Wall Balls 20/14
20 Wall Ball Sit Ups
15/12 Cal ski

5 Mins. Core Finisher
10 V- Ups
10 Sit Ups
10 Hollow Rocks
10 Russian Twists

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

AMRAP 25Mins.

20 KB Swings 24/16
15 Wall Balls 20/14
20 Wall Ball Sit Ups
15/12 Cal ski

5 Minute Core Finisher
10 V- Ups
10 Sit Ups
10 Hollow Rocks
10 Russian Twists

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

GYMNASTIC/SKILL
(Play around)

3 Rounds

3 Negatives
3 Strict HSPU

Into
3 Rounds MAX HSPU

15 AMRAP

3-6-9-12-15-18..
HSPU
Hang Snatches 95/65
BJO 24/20

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

15 AMRAP

3-6-9-12-15-18..
HSPU
Hang Snatches 95/65
BJO 24/20

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

"Compete
Teams of 3
12min AMRAP x3
60cal Bike
60 wallballs
400m wallball run
Max effort DB

1. Bike + DB snatch
2. 80cal Ski + DB hang clean + jerk
3. 80cal row + DB devil press

Rest 3mins between AMRAPs"

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

Hyrox Race Workout:

2 Rounds:
- 30 Laps Run
- 500m Ski

Directly into 2 rounds:
- 30 Laps Run
- 8 Length Box Push

Directly into 2 Rounds:
- 500 Ski
- 500m Row

Directly into 1 Round:
- 100m Sandbag Walking Lunges
- 50 Wall Balls

TC: 40Mins.

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

Functional Body Building

3 Full Rounds

A) Superset: - 8/8 Dual KB Front Rack Bulgarian Split Squat
- 6 Strict Pull Ups

Rest 60 Sec

B) Superset:
- 8/8 Single Leg KB Romanian Deadlift
- 16 ALT DB Chest Press On Wall Ball

Cap 20min

Partner WOD
YGIG - Share However (Unless Stated)

10min AMRAP

16/12 Cal Bike
10 Hang Cleans 95/65#
10 Push Ups

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

Gymnastic skill
Every 60sec x10
5 beat swing + 3 pull up + 1 C2B
- - -
10 false grip ring row

Or

Gymnastic strength
Every 60sec x10
3x 10sec chin over bar hold
- - -
10 false grip ring row

Mixed Modal
For time
3 rounds
10 pull up
10 thruster, 95/65
- rest 2min -
2 rounds
10 C2B
10 thruster, 115/75
- rest 2min -
1 round
10 bar muscle up
10 thurster, 135/95
-24min cap -
- 20min target -

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

Mixed Modal Conditioning
For time
800m run
5 rounds
15/10 cal machine
10 DB thrusters
5 pull up
800m run
5 rounds
15/10 cal machine
10 DB thrusters
5 pull up
800m run
45min cap

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

"

BARBELL WARRIOR

IN A PAIR

25 Min AMRAP

60 Cal bike
30 Hang power snatch
60 T2B
30 OHS

At 30 Min

EMOM 8

1 Snatch

**Building to a heavy single

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

"

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

"

Warrior Wednesday

In pairs for time:

150 Mountain climbers
150 Wall balls
100 Cal row
100 Slam balls
75 Cal bike
75 Burpees

35 Min Time Cap

"

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

3-4 Sets
6-8 Ring/ Box Dips (RX: Weighted)
8-10 See saw Press
10-12 Elevated feet Ring rows

90-2 min rest bt sets

8 sets
Sets 1,3,5 and 7
5 Chest to bar pull ups
3-5 HSPU
5 Chest to bar pull ups

Sets 2,4,6 and 8
3-5 HSPU
5 Chest to bar Pull ups
3-5 HSPU

Rest 30 sec after each set

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

"Mixed Modal 1

EMOM for 12 minutes:
1. 15/12 cal AB
2. 15/12 cal Ski

Rest 3 minutes

AMRAP for 15 minutes:
12/9 cal AB
12 Burpee
12/9 cal Ski
"

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

"4 sets:

AMRAP for 6 minutes:
5-10-15-20-25-30... etc
KB swing
Box Jump over

-rest 2 minutes-

AMRAP for 6 minutes:
5-10-15-20-25-30... etc
V-up
KB SDHP

-rest 2 minutes-

*alternate between for 2 sets of each "

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

Teams of 2:

AMRAP 30min

100/80 Cal Bike
100 DU/100 Plate Hops
1000m/800m Row
- Rest 1 min -

RX+
Bike 120/100
1200m/1000m Row

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

Partner Work

AMRAP 25
40 Cal Ski Shared
50 KB Swings Shared
60 DU/60 Plate Hops (Each)
100 Step ups Shared

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

BLOCK 1) 12x 30'' ON / 30'' OFF (4 each)
rest 90sec between each letter

A) MAX Cal Bike
B) MAX Cal Row
C) MAX Cal Ski

BLOCK 2) Every 4:00 x4 (2 each)

A) 30/24 Cal Row
30 KB Swings

B) 30/24 Cal Ski
30 Dual DB Push Press

Coach's Note:
On BLOCK 1, finish all 4 sets in one machine, before changing to the next one.

On BLOCK 2 adjust the calories or reps for members to rest at least 50-60sec.

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

Plate Punisher

10Mins. AMRAP

12 Plate Front Raises 25/15
12 Plate Overhead Press
12 Plate Hollow Rocks

Into 20Mins. AMRAP

15 Plate Ground-to-Overhead 45/25
20 Box Step Overs with Plate
12 Burpees Over Plate
15/12Cal Bike

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

Plate Punisher

10 Mins. AMRAP

12 Plate Front Raises 25/15
12 Plate Overhead Press
12 Plate Hollow Rocks

Into 20Mins. AMRAP

15 Plate Ground-to-Overhead 45/25
20 Box Step Overs with Plate
12 Burpees Over Plate
15/12 Cal Row

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

ENDURANCE

TEAM OF 2

AMRAP 40

80/60 Cal Bike
40 Burpee Buddy (Buddy holds plank)
30 Hang clean 135/95
20 Russian KB swings 32/24

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

For TIME

30-25-20-15-10
Burpee over the line
5 x COMPLEX
1 Deadlift
1 Hang power clean
1 Power clean
4 Front rack lunges
10 TTB
5 Wall walks

TC 25

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

HYROX
"WED DOUBLES

400m Run (together)
1km ski
*one person must double kb hold off floor

400m run (together)
200m d-ball lunge (Shared)

400m run (together)
1km row
*one person must double kb hold off floor

400m run (together)
80m Lateral burpee over partner

400m run (together)
100 WB"

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

INVIDUAL WOD

40" On / 20" Off

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

Rest: 1'

B) Alternating Between 1,2 (3R)
1. Max Bike Calories
2. 20/20 sec KB Side Bends

Rest: 1'

C) Alternating Between 1,2,3,4 (4R)
1. 12/9 Row Calories
2. 16 Sit Ups
3. 12/9 Bike Calories
4. 30 Plate Russian Twists

(30 Mins)

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

Deadlift
Every 2min x6
3 deadlift
round 1 = 55%
round 2 = 65%
rounds 3-6 = 75%

Barbell intervals
Every 5min x3
400m run
15 burpee over bar
10 power snatch, 135/95

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

Functional Body Building

DB bench press
14-12-10-8, same weight as last week
10/10 band reverse fly

Seated DB shoulder press
10-10-10-10 same weight as last week
Single arm DB row
10/10 - 10/10 - 10/10 - 10/10

Half kneeling landmine press
8/8 - 8/8 - 8/8
Gorilla row
20-20-20

DB bicep curl
12-12-12-12, 3sec on way down
Banded tricep push down
20-20-20-20

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

Hybrid Race Conditioning
In pairs
5 rounds for time
60 cal row
400m run
200m farmers carry, 24/16kg
10* syncro burpee
*+ 10 burpee each round
50min cap

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

"

BOX SQUATS + LUNGES

Building across sets:

7-6-5-4-3 Box squat

**After every set, 10 Farmers jumping lunges

Rest 1:30 between rounds

**With some extra reps goal is to keep the same load or higher than last week but get that extra rep done!

EMOM16

1. 8-12 Cal row
2. 3-6 Jumping Bar MU
3. Rest

"

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

"

MetCon Booty day!

15 Min EMOM

1. 12 DB Deficit reverse lunge
2. 60s Wall sit
3. Rest

Rest 2:00

15 Min EMOM

1. 15 Double DB deadlift
2. Max DB box step overs
3. Rest

Rest 2:00

8 Min EMOM

1. 40s Plank hip dips
2. 30s Tuck ups

"

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

In pairs
Every 12 min x 3 Rounds
1000/800 mts ski
""X"" Movement
1000/800 mts row

R1: 100 wall balls
R2: 100 mts DB Lunges (1x50/35)
R3: 200 mts Farmers carry (2x53/35)

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

"AMRAP for 25 minutes:
400m Run
300m Row
20 Toes to bar / V-ups
10 Dual DB thrusters (2x50/35)

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

"8 sets:
2 minutes on / 2 minutes off
1.
12/9 cal Row
15 Wall Ball
Max cal Row

2.
12/9 cal AB
9 Burpee
Max cal AB

*alternate between 1 and 2 for 4 sets of each "

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

Power Clean and Jerks

Go Every 4 Minutes x 3

Week 1

3 reps @ 65%

2 reps @ 70%

1 rep @ 75%

rest remaining time

2 Rounds For Time:

30 Deadlift
20 Hang Power Cleans
10 STOH

TC 10min

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

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

Rest 1min

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

Rest 90sec

Remaining Time

AMRAP
10 Shuttle Runs
10 Single Leg V-Ups

TC 35min

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

"Teams of 2 | TC: 36-38`

- Run 800m
1000/900m Ski
20 Lengths DB Walking Lunges
- Run 400m
2 Laps Farmer's Carry
20 Lengths Burpee Broad Jump
- Run to 3rd Fountain
1000/900m Ski
100 Wall Ball"

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

6 ROUNDS

Every 5Mins. Complete

50 DU / 100 SU
15 Down Ups
20 T2B / SLR / HKR
15 Db Snatch 50/35
20 V - Ups

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

6 ROUNDS

Every 5Mins. Complete

50 DU / 100 SU
15 Down Ups
20 T2B / SLR / HKR
15 Db Snatch 50/35
20 V - Ups

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

Front Squat Week 3/4

E2MOM x 5

Max Front Squats @80-85%

(If you drop the bar or re-rack it, that’s your score
Try and Push yourself to go heavy)

WOD

5 Rounds

10 Squat Cleans 115/85
15 Pull ups
50 DU / 100 SU

17 Min TC

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

Front Squat week 3/4

E2MOM x 5

Max Front Squats @80-85%

WOD

5 Rounds

10 Clusters 115/85
15 Pull ups
50 DU / 100 SU

15 Min TC

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

--Pairs Hybrid--
40 Mins

Buy In
1000m Run

Thereafter
E10MOM
400m Run

AMRAP
100 Box Step Ups (1db) Shared
P1: 80m Sandbag Carry + P2 DBL KB Hold.
60 Burpee to Touch Shared
40 Wall Balls Shared
250m Ski + 250m Row Same Time

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

COMPETE
"Teams 2
3 rounds
30cal bike
30sync DB hang snatch
30 TTB

1000m ski

1 round
60cal bike
60 burpee box jump over
60 sync wallballs sit-ups

32min cap "

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

-Hybrid Doubles-

30 Laps Farmers Carry

Into :
3ROUNDS

60 Laps Run
40 Wall Balls
600m Row

Into :
30 Laps Farmers Carry

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

INDIVIDUAL WOD

25min AMRAP

200m Run
10 Front Squats 135/95#
10 Pull ups
6 DB Devils Press Box Step Over 50/35# - 24/20”

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

Pull up strength
Every 60sec x12
6 strict pull up
- - -
12 plate deficit push ups

Partner workout
In pairs
3 rounds for time
80 cal bike
40 box step up, 2x50/35
20 T2B
10 wall walk
30min cap
24min target

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

Upper strength
Every 60sec x8
12 seated DB press
- - -
5-8 strict pull up

Every 60sec x8
12 DB curl
- - -
8-12 DB deficit push up

Tempo intervals
7min on // 3min off x3
max cal ski
- - -
max cal row
- - -
max cal bike

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

"

CARDIO DAY

In pairs

35 Min AMRAP

15 Cal ski + 15 Cal bike (together)
40 Shuttles (split)
8 Lengths burpee broad jumps (split)

**Switch which partner does the the ski and bike every round "

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

2 Rounds
AMRAP 4 MIN
DB Macho man (2x50/35)
3 Power cleans, 3 Front Squats, 3 STOH

2 MIN REST

AMRAP 4 MIN
Annie
10-20-30-40-50
DU
Sit ups

2 MIN REST

AMRAP 4 MIN
""DB Ingrid""
3 /3 DB Snatches
3 burpees over DBs

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

"Weightlifting (2/4)

For Quality:
10 Cleans at 55%
10 Cleans at 65%
10 Cleans at 75%

*power or squat variation

*time cap: 10 minutes

"AMRAP for 10 minutes:
10 Feet elevated Ring Row
10 Deficit Push up
1 Lap Dual KB front rack carry
"

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

Bench Press – Week 1

E2MOM x 6 sets

5 - 3 - 2 Waves 65 - 70 - 75% of 3RM
5 - 3 - 2 Waves 70 - 75 - 80% of 3RM

AMRAP 15

4 C2B / 8 Pull up
6 Burpee Over DB
12 Reverse Lunge (1 DB 50/35lbs)

E3MOM - Starting on 0
10 Shuttle Runs

RX+
12 Shuttle Runs
3 BMU

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

For Time:
A B A B

A)
500m/400m Ski
10 Sandbag Squats
15/12 Cal Bike
5 Sandbag Cleans
250m/200m Ski

2min Rest

B)
18/15 Bike Cal
20 Box Jumps
15 Burpee to Target
10 Box Jump Over
10 Bike Cal

TC 30min

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

"EMOM 20`
A) 15 Dual DB Deadlifts
B) 10/8 Cal Bike
C) 15 Floor Press
D) 100 SU / 40 DU
E) REST

Finisher: AMRAP 8`
15 Ring Rows
15 DB OH Triceps Extention
15-15 S.L Glute Bridge
rest 60sec"

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

400/300 Cal Bike

While Partner 2 Completes:

10 Gorrila Jumps Over Box
15 KB STOH
20 Jumping Lunges

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

400/300 Cal Bike

While Partner 2 Completes:

10 Gorrila Jumps Over Box
15 KB STOH
20 Jumping Lunges

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

Fun Friday

For Time

30-25-20-15-10
Burpee over the line
5 x COMPLEX
1 Deadlift
1 Hang power clean
1 Power clean
4 Front rack lunges
10 TTB

TC :25Mins.

Finisher -AMRAP 5 Mins.
20 Hollow rock
20 Sit ups
20 V-up
20 sec hollow hold

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

TEAM OF 2

AMRAP

80/60 Cal ski
40 Burpee Buddy (Buddy holds plank)
30 KB Hang Clean and Jerk
20 KB swings 32/24

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

AMRAP for 12 minutes
2 lap Run
12 Dual DB bench press
9 Slam ball sit up

-rest 4 minutes-

AMRAP for 12 minutes
2 lap Run
3 Wall walk
12 Dual DB deadlift

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

HYROX
"OUTSIDE FRIYAY
E6mins x 6

1 - 800m-1km run (you decide)

2 - 2 rounds:
30 KBS
20 KB squat
10 burpee over KB

3 - 2 rounds:
10 push up
20 broad jump
30 bodyweight lunge
"

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

"Mixed Modal 2

3 rounds:
800m Run
1000/800m Row
2000/1600m Bike (C2)

*time cap: 35 minutes
"

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

BB club

A:
8min to build to 75%
1 power snatch
B:
Every 60sec x8
3 power snatch at 75%

In pairs
For time
20 rounds, 10 you go I go rounds each
3 snatch
6 overhed squat
9 burpee over bar
30min cap

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

For time
Every 12min x4
1,200m run
1,000m row
- - -
1,200m run
1,000m ski
- - -
1,200m run
100m burpee broad jump
- - -
1,200m run
200m farmer carry, 32/24kg

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

"

DEADLIFT

Every 3:00 x 6 Sets

1.1 Deadlifts @ 9RPE
10/10 Side plank rotations e/s

(1 reps, rest 15s, 1 reps)

In a pair for time

6 Rounds YGIG movements

15 Wall balls
10 Double DB deadlifts
5 Lengths farmers carry

L1 - 2x12kg
L2 - 2x16kg
L3 - 2x20kg
SPICY - 2x24kg

"

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

"Strength (2/4)

Every 2 minutes for 5 sets:
4 Bench Press

*add weight each set

EMOM for 15 minutes:
1. 10-30 Crossover single under or Double unders
2. 4-8 Wall facing HSPU / Box piked HSPU
3. 6-16 Chest to bar pull up
"

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

"In teams of 3

For time:
500/400 cal Ski

p1. cal Ski
p2. 20 Wall Ball + 10 Dual KB hang power cleans
p3. 10 Burpee Box jump

*rotate every 2 minutes until cals completed
"

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

AMRAP 25 - Partner Work

60/50 Cal Row
50 Ab Mat Situps
30 HSPU/ Hand Release Push UPs
20 Box Jump Overs
10 Thrusters (55lbs/75lbs)

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

E2MOM x 16

1)Max Bike Calories

2) AMRAP
5 Goblet Squats + 5 Pull ups

3) AMRAP
5 Toes to Bar + 5 Push ups

4) Rest

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

"SKILL: RING DIP
3x (follow coach's lead)
15`` Top of Ring/Box Hold
15'' Bottom of Ring/Box Hold
15'' Max Top of Ring/Box Knee raises

3x 20`` On / 40'' Off
- Max Ring / Box Dips (option to use bands)

WOD
18min AMRAP in Teams of 2

P1: MAX Cal Row

P2: Time Keeper
- 10 DB Hang Clean & Jerk
- 10 Box Jumps Over
* Every time you swap: 5 Sync Burpees"

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

Teams of 2
Buy In 80 Calories Ski + 20 Wall walks

(P1: Ski and P2: Wall walks - switch as you like)

Into :
100 Push Ups
80 Air Squats
60 DB Clean and Jerks 50/35
40 Box Jumps
20 Pull Ups

Rest 2Mins.

50 Push Ups
40 Air Squats
30 DB Clean & Jerks (50/35)
20 Box Jumps
10 Pull ups

TC: 35Mins.

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

SKILL

EMOM 4

10-15 Box Jump Over

(And then give them 5 minutes to attempt max high box jump (Fun)

WOD

Smash it

TEAM OF 2

100/80 Cal Bike
100 Push Ups

80/65 Cal Bike
100 Air Squats (sync)

60/45 Cal Bike
100 Plate GTO 45/25

40/30 Cal Bike
100 Sit Up (sync)

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

5 rounds For time
60 DU or 120 SU
30 Abmat sit ups
20 Dual KB deadlifts (2x53/35)

T.C: 24 min

3 Sets:
20 Dual DB Bicep curls
20 Banded tricep pushdown
90 sec rest bt sets

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

HYBRID

800m Run

3 Rounds

10m Burpee Broad Jump
20 Wall Balls

400m Run

3 Rounds:
40m Farmer Carry
20m Walking Lunges

800m Run

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

Partner WOD
YGIG Split However
30min AMRAP

40/32 Cal Bike
20 Pull Ups
10 Clean @165/115#
6 Burpee Over Bar Synchro

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

"

BACK SQUAT

Every 2:00 x 6

6 Reps @ RPE7

* SETS 1-3: 3s Tempo down
**SETS 4-6: Normal speed "

EMOM12

1. 2-5 Jumping bar MU
2. 35 Double unders or 70 single kips
3. 20-25 Sit ups

"

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

"

10 Minute AMRAP

10 Cal bike
16 DB hang clean and jerk

Rest 2:00

8 Minute AMRAP

12 Wall balls
16 Wall ball sit ups

Rest 2:00

10 Min AMRAP

10 Cal bike
16 Jumping pull ups or ring rows

"

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

Back squat

Every 2min x6

4 back squats

round 1 = 60%
round 2 = 70%
rounds 3-6 = 80%

Mixed Modal

18 min AMRAP

2 alt devils press, 1x50/35
4 pull up
4 alt devils press
8 pull up
8 alt devils press
16 pull up

At 0, 6, 12min = 400m run

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

Lower strength
Threshold conditioning

Lower strength
3 rounds
20 step DB walk lunge
20m reverese sled drag
12/12 single leg hip thrust

Threshold intervals
Every 4min x6
40/30 cal row
- - -
40/30 cal ski
- - -
40/30 cal bike

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

Week 4/6
Front Squat
10-10-8-8
After each set:
12-16 Weighted Jumping lunges

In pairs
AMRAP 15 MIN
YGIG (full rounds)
12/9 Cal Bike
6 Pull ups
3 Front Squats (155/105)

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

"Member of the Month: Harriet
Individual
4x 6:00 ON / 2:00 OFF (Alt between A and B, 2x each)

A) 400m Run
4 Dual DB Man Maker
10 Toes to bar
10 Dual DB Lunges
10 Burpees
Max Wall Ball

B) 400m Run
4 Dual DB Devil’s Press
10 Dual DB Squats
10 H.R Push Ups
20 MB Sit ups
Max Cal Ski/Row

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

LIFTING

Every 2mins.

5 Sets x 3 Reps
Push Jerk (Build to Heavy 3)

WOD

Every 3 minutes for 7 sets, complete:

10/15-calorie bike
10 toes to bar
4 DB Burpee box step ups 2 x 50/35lbs

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

AMRAP 30

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

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

AMRAP 30

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

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

LIFTING

Every 2 Mins

5 Sets x 3 Reps
Push Jerk (Build to Heavy 3)

WOD

Every 3 minutes for 6 sets, complete:
12 Cal row
10 toes to bar
4 DB burpee box step ups 2 x 50/35lbs

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

"2 rounds:
60/45 cal Row
50 Wall Ball
40 KB swing
30 Burpee

*perform as 1 minute on / 1 minute off"

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

"Strength (3/4)

Every 2 minutes for 6 sets:
4 Back Squat

*add weight each set

"3 rounds:
400m Run
20/15 cal Ski
15 Toes to bar

*time cap: 15 minutes "

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

EMOM 30

1) 15/12 Cal Bike

2 )10 Strict Ring Dips

3) 50/30 double unders

4) 1-2 Rope Climbs

5) 15/12 Cal Bike

6) Rest

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

TEAMS OF 2

Buy in: 100 Syncro Air squats into 1000m on the Row

-CHIPPER

100 DB DL
80 DB Floor Press
60 DB OH Walking Lunges (scaled - front rack or goblet)
40 DB STOH
20 DB Devil Press

RX: 2x50/35

Buy out: 100 Synchro Air Squats + 1000m Row

Time Cap 40 min

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

HANDSTAND STRENGHT

3 sets

3 Negative HSPU
10 Hollow rocks
8/8 Half Kneeling KB Press

INDIVIDUAL WOD

5 Rounds For Time:

200m Run
10 Pull Ups
8 Dual DB Push Press 50/35#
6 Dual DB Squats

Cap: 18min

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

"

POWER CLEAN + PUSH JERK

5 Sets:

2 Power Cleans + 2 Push Jerk

30s Hollow hold after each set

**build in load across sets as long as the jerk stays technically good.

For time:

Buy in: 800m Ski erg

Into..

20-16-12

Alt. DB clean and jerk
Burpee over DB

"

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

"

For time:

5-10-15-20-25

Cal Row
Goblet squat

Rest 2:00

5-10-15-20-25

Box jump
KB swing (full)

Time cap = 27mins

Finisher

40s on; 20s off x 4

Plank hold

"

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

Strict press

Every 2min x6
4 strict press

round 1 = 60%
round 2 = 70%
rounds 3-6 = 80%

Aerobic conditioning

Every 2min x10

21/15 cal bike
- - -
16 burpee box jump over

Add 1 rep each round

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

Olympic Lifting

3 rounds
1 hang snatch high pull
1 high hang high pull
50-70%

3 rounds
1 low hang power
1 hang power
1 high hang power
~70%

5 rounds
1 hang power snatch
~80%

3 rounds
5 overhead squat
~80%

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

Hybrid Race Conditioning

Every 8min x6

1,200m run
80m burpee broad jump
- - -
1,000m row
200m farmer carry
- - -
1,000m ski
100m walking lunge

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

In pairs

1 Round
In a 8 min window
800 mts run (together)
Max Cal Row

2 min rest bt rounds

2 Rounds
In a 6 min window
400 mts run (together)
Max Cal Row

2 min rest bt rounds

3 Rounds
In a 4 min window
200 mts run (together)
Max Cal Row

2 min rest bt Rounds

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

"Block A) EMOM 12`
a) 10/10 Single DB Bulgarian S. Squat
b) 12 Dual DB Bent over Row
c) 10 Lying MB Leg Curl
d) 12 DB Push Ups

Block B) AMRAP 18` (Teams of 2)
12 Rounds YGIG Full Round (6 each)

2 Wall Walks
5 DB Cleans (R)
5 DB Push Press (R)
5 DB Cleans (L)
5 DB Push Press (L)
15 DU / 30 SU

Remaining time:
MAX Cal Bike

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

GYMNASTIC/SKILL
(Play around)

Every 2:30 x 4

30/50 double unders

Max distance unbroken HSW

AMRAP 18

1 Deadlift (315/205 lb)
1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
2 Deadlifts
2 Rounds of Cindy
3 Deadlifts
3 Rounds of Cindy

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

EMOM x 30 Mins

1) 12/9 Cal bike
2) 15-20 Box Stepovers (1 x db)
3) 30 Double unders
4) 12 DB Floor Press
5) 12/9 Cal Bike
6) Rest

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

EMOM x 30min

1) Max Du / single unders
2) 15-20 Box Stepovers (1 x db)
3) 10 Cal Ski
4) 14 DB Floor Press
5) 10 Cal ski
6) Rest

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

GYMNASTIC/SKILL
(Play around)

Every 2:30 x 4

30/50 double unders

Max distance unbroken HSW

AMRAP 18
1 Deadlift
1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
2 Deadlifts
2 Rounds of Cindy
3 Deadlifts
3 Rounds of Cindy

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

"AMRAP for 30 minutes:
400m Run
300/250m Ski
20 Dual KB shoulder to overhead
10 Strict Pull up / Banded strict pull up "

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

"Weightlifitng (3/4)

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

*add weight each set

AMRAP for 10 minutes
3-6-9-12-15-18...
Wall Walk
Deadlift (245/185)"

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

Grunt Squats Week 3

- 3 sets -

4 Front Squats @ 75% 1RM
Directly Into
4 Back Squats (same wight)

Rest 2/3 between sets

For Time
1,000 meter Row
50 Thrusters (45/35 lb)
50 Toes to bar
50 Thrusters (45/35 lb)
1,000 meter Row

Time Cap: 18 minutes

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

AMRAP 25 min

20 KB Swings 24/16
15 Wall Balls 20/14
20 Wall Ball Sit Ups
15/12 Cal Ski

5 Minute Core Finisher
10 V-Ups
10 Sit-Ups
10 Hollow Rocks
10 Russian Twists

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

GYMNASTIC SPECIALITY

"This hour is your opportunity to focus on developing gymnastics movements or skills of your choice. The coach will lead a structured warm-up to prepare you for skill work, then guide you through focused practice and progressions tailored to your level."

Example Skills Include:

Bar Muscle-Ups

Toes-to-Bar

Pull-Ups (Strict or Kipping)

Handstand Walks

Handstand Push-Ups

Ring Dips or Muscle-Ups

Pistol Squats

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

COMPETE
Teams of 3
12min AMRAP x3
60cal bike
60 wallballs
400m wallball run

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

Rest 3mins between AMRAPs

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

Grunt Squats Week 3

- 3 Sets -

4 Front Squats @ 75% 1RM
Directly into
4 Back Squats (same wight)

Rest 2/3 between sets

For Time:
1,000 meter Row
50 Thrusters (45/35 lb)
50 Toes to bar
50 Thrusters (45/35 lb)
1,000 meter Row

Time Cap: 18 minutes

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

= HYBRID =

Part A:
TC : 12Mins.

FT:
30 Laps Run,
12 Laps Walking Lunge with B-Ball
30 Laps Run
10 Laps Burpee Broad Jump

Rest 2Mins.

On 14Mins. Mark

Part B in Doubles:

100 Cal Ski
100 Partner WB Sit Up
100 Cal Row
100 WB

TC: 38Mins.

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

Functional Body Building

3 Full Rounds

A) Superset: - 8/8 Dual KB Front Rack Bulgarian Split Squat
- 5 Negative Pull Ups

Rest 60 Sec

B) Superset:
- 4/4 Dual DB Lunge INTO Box Step Up
- 10 Push Up Renegade Row

Cap 20min

Partner WOD
YGIG - Share However (Unless Stated)

10min AMRAP

16/12 Cal Bike
10 Partner Wall Balls 20/14#
8 Burpee Box Jump Overs

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

"

BARBELL WARRIOR

In pairs for max cals:

In a 36 Min window:

Buy in: 1000m Row

2 Rounds:

40 HSPU
40 Deadlifts

40 Kipping pull ups
40 Box jumps

40 Toes to rings
40 KBS (full)

In any remaining time: max cal row.

L1 - <100lb
L2 - 105-115lb
L3 - 120-125lb
SPICY - 135lb

"

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

"

WARRIOR WEDNESDAY

In pairs

Buy in:

2Km Ski erg

Then

10 Rounds YGIG movements

12 Double KB deadlifts
6 Lengths farmers carry
2 Lengths burpee broad jumps

Then

Buy out:

2Km Ski erg

35 Min time cap

"

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

Gymnastic skill

Every 60sec x10

1 kick to hand stand + 1-5 HSPU
- - -
6 v-up + 6 hollow rock + 6 v-up

Or

Gymnastic strength
Every 60sec x 10
4-8 deficit plate push up
- - -
6 hanging knee raise, 2-3sec hold

Mixed Modal

3min on // 1min off x6

500m row + max wall walks
- - -
40 wall balls + max T2B

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

Mixed Modal Conditioning

At 0min
5 rounds for time
20 alt hang DB snatch, 1x50/35
20 box step over, 1x50/35
20/15 cal ski

At 20min
3 rounds for time
45/35 cal bike
45 wall ball

At 40min
10min AMRAP
1,000m run
Max line facing burpee over

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

3-4 Sets
6-8 Floor/Bench Press
10 Single arm Supported Row (each arm)
12-15 Banded Tricep pushdown
90 Sec rest bt sets

For time:
50 double-unders
50 Push ups
50 double-unders
50 dumbbell box step-ups (50/35) (24""/20"")
50 double-unders
50 Push ups
50 double-unders

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

"6x 3:00 on/ 1:00 off (2 each, alternating)

A) 3rd Fountain Run
20 DB Hang Snatches
MAX Goblet Squats

B) 24/20Cal Bike
Max KB Swings

C) 30/24 Cal Ski
Max Box Jump over

Rest 2:00 after 3 rounds

CORE Finisher: Coach’s choice

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

"EMOM for 28 minutes:
1. 12/9 cal AB
2. 4-6 Dual DB devils press
3. 9 Box jump overs (30/24)
4. 2 lap Run

*optional Rx+ 15/12 cal AB"

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

"Mixed Modal 1

EMOM for 32 minutes:
1. 12/9 cal AB
2. 15/12 cal Row
3. 12/9 cal Ski
4. 12 Burpee

*optional Rx+ 15/12 cals/reps on each"

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

10 Rounds For Time

250m/200m Ski
12/9 Cal Bike
10 Shuttle Runs

RX+ 300m/250m ski/15/12 Cal Bike

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

Plate Punisher

10 minute AMRAP

12 Plate Front Raises 25/15
12 Plate Overhead Press
12 Plate Hollow Rocks

Into 20 min AMRAP

15 Plate Ground-to-Overhead 45/25
20 Box Step Overs with plate
12 Burpees Over Plate
15/12 Calories Row

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

ENDURANCE

10 Rounds for time
300m/250m Row
250m/200m Ski

Rest 1 min between sets

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

Partner Work

AMRAP 25
40 Cal Ski Shared
50 KB Swings Shared
60 DU/60 Plate Hops (Each)
50 Syncro Air Squats

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

ENDURANCE

10 Rounds for time
300m/250m Row
250m/200m Ski

Rest 1 min between sets

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

Partner Work

AMRAP 25
40 Cal Ski Shared
50 KB Swings Shared
60 DU/60 Plate Hops (Each)
100 Step ups Shared (no weight)

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

Individual WOD

6 Min Work/ 2 Min Rest x 4

400m Run
16 Russian KB Swings 24/16
8 DB Devils Press 50/35#
Max Cal Row/Bike

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

"

HIP THRUST

Every 2:30 x 4:

12 Barbell Hip Thrusts (moderate)


12 Banded Side Walks (each direction)

5 Rounds for time:

14 DB OH Walking Lunges
10 Cal bike

1:00 Rest

13 Min Time cap

"

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

"

METCON BOOTY DAY:

6 Min AMRAP:

30 Slam ball reverse lunge
20 Cal bike
30 Slam ball reverse lunge

Max no push ups burpees in remaining time

Rest 2:00

6 Min AMRAP

30 Slam balls
500m Row
30 Slam balls

Max sit ups in remaining time

Rest 2:00

x 2 times through

Finisher

30s Hollow hold
30s Wall sit
30s Rest

x3

"

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

Deadlift

Every 2min x6

2 deadlift

round 1 = 60%
round 2 = 70%
rounds 3-6 = 80%

Barbell intervals

Every 90sec x12

12 burpee bar touch
- - -
6 clean & jerk, 185/135
- - -
20/15 cal ski

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

Functional Body Building

Primary Bent over DB row
14-12-10-8
10 deficit plate push up between rounds

Secondary Bench supported DB row
10/10-10/10-10/10, same weight as last time
DB Z press
10 - 10 - 10 - 10, same weight as last time

Accessory Half kneeling single arm lat pull down
10/10 - 10/10 - 10/10
Alt incline DB bench press
18 - 18 - 18

Finisher 100 banded tricep push down
Every break = 10 diamond push up

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

Hybrid Race Conditioning
In pairs

For time

1,200m row
1,200m run
120 cal bike

1,000m row
1,000m run
100 cal bike

800m row
800m run
80 cal bike

600m row
600m run
60 cal bike

50min cap

45min target

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

In pairs
AMRAP 30

40 Burpees to plate
100 mts run (together)
40 Alt. DB Snatch
100 mts run (together)
40/32 Cal Row
100 mts run (together)
40 Wall Balls
100 mts run (together)
40 Ab Mat Sit Ups

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

"Teams of 2
TC: 36`

100/85 Cal Row
100 Single DB Lunges
50 Burpee Pull ups
25 Sync H.R Push Ups
100/85 Cal Ski
100 Plate OH Lunges
50 Burpees to Plate
25 Sync Plate GTOH"

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

Front Squat Week 4/4

E2MOM x 5

5-3-1-1-1

Aim to finish last 3 singles at 90%

WOD

5 rounds for time

3 wall walks
6 box jump overs 24/20
9 pull ups
12 DB Snatches 50/35lbs

TC14

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

3 Rounds of:

500m/400m Row
24 Slam Balls (25/15)

Rest 1 Min.

3 Rounds for time:

24 Burpee over Row
24 DB Hang Clean + Jerk (35/25)

Rest 90 sec

Remaining Time,

AMRAP
10 Shuttle Runs
10 Single Leg V-Ups

TC 35 Mins

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

3 Rounds of:

15 Cal Bike
24 Slam Balls (25/15)

Rest 1min

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

Rest 90sec

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

TC 35min

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

Front squat week 4/4

E2MOM x 5

5-3-1-1-1

Aim to finish last 3 singles at 90%

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

Front squat week 4/4

E2MOM x 5

5-3-1-1-1

Aim to finish last 3 singles at 90%

WOD

5 rounds for time

3 wall walks
6 box jump overs 24/20
9 pull ups
12 DB snatches 50/35lbs

TC 14

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

"With a partner

3 rounds:
1000/800m Row
50 KB goblet box step up (20' box)
25 synchro KB weighted sit ups

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

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

"AMRAP for 25 minutes:
400m Run
8 Bar Muscle up / Jumping BMU
10 Handstand Push up (strict or kipping)
12 Box jump over (30/24)

*target: 4 rounds"

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

"Power Clean and Jerks"

Go Every 4 Minutes x 3

Week 1

2 reps @ 65%

2 reps @ 70%

1 rep @ 80%

rest remaining time

5 Rounds For Time

12/9 Cal Bike
10 Deadlifts
8 Burpees To Target

TC15

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

400/300 Calories Bike

While partner 2 completes:

10 Gorilla Jumps Over Box
15 KB STOH
20 Jumping Lunges

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

INDIVIDUAL WOD

For time:

400m Run
50 Toes to bar
9 STOH 135/95#
400m run
40 pull ups
15 Power Cleans 155/105#
300m run
30 HSPU
21 Deadlifts 185/125#
200m Run
20 Bar Muscle Ups

TC25

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

"

CARDIO DAY

In Pairs

Every 10:00 x 3

60 Cal machine
10 Synchro burpees
40 Plate movement
10 Synchro burpees

**Rest however long is left of the 10mins

Round 1 - Row + plate GTOH
Round 2 - Ski + Plate OH lunge
Round 3 - C2 bike + plate GTOH

Time cap on each round = 9mins

"

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

Pull up strength

Every 60sec x 12
7 strict pull up
- - -
8 tall kneeling DB press

Partner workout

10 rounds for time

200m run
15 thruster, 95/65
9 bar muscle up / 15 pull up

30min cap

24min target

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

Upper strength

4 rounds
20m hand over hand rope pull
12-15 plate deficit push ups
(10min cap)

4 rounds
6-10 neutral grip pull up
6-10 box dips
(10min cap)

Tempo intervals
2min on // 1min off x8

Max cal bike
- - -
max cal row

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

AMRAP 6
10/7 Cal Bike
2-4-6-8-10-etc
Slam balls (45/25)

Rest 2 min

AMRAP 6
30 Double Unders
10-20-30-40-etc
Russian Twist

Rest 2 min

AMRAP 6
10/6 Cal Bike
10-20-30-40-etc
DU

Rest 2 min

AMRAP 6
10 Russiant twist
10 Slam balls (45/25)

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

"EMOM 16’
A) 6 Strict/Banded Pull ups + 12 Push Ups
B) 12 DB Box Step Up
C) 12/9 Cal Bike
D) Resy

Rest 2:00

EMOM 12’
A) 6 Dual DB Squats + 6 Single DB Squats
B) 12 Single DB Z-Press
C) 12 Hollow Rocks + 12 Superman
D) 40 Mtn Climbers

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

35 mins Window

Teams of 2

50/40 Cal bike
50 Clean and jerks
50 bar facing burpees
50 wall balls

50/40 Cal bike
30 Clean and jerks
30 bar facing burpees
30 wall balls

50/40 Cal bike
10 clean and jerks
10 bar facing burpees
10 wall balls

AMRAP Cal Bike

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

For Time:

A B A B

A)
500m/400m Ski
10 Sandbag Squats
15/12 Cal Bike
5 Sandbag Cleans
250m/200m Ski

2min Rest

B)
18/15 Bike Cal
20 Box Jumps
15 Burpee to Target
10 Box Jump Over
10 Bike Cal

TC 30 Min

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

E2MOM x 16

1)Max Ski

2) AMRAP
10 Goblet Squats + 10 Pull ups

3) AMRAP
10 V- ups + 10 push ups

4) Rest

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

30min window

Teams of 2

40 Cal ski
50 Cleans
50 bar facing burpees
50 wall balls

40 Cal ski
30 Clean
30 bar facing burpees
30 wall balls

40 Cal ski
10 cleans
10 bar facing burpees
10 wall balls

AMRAP Cal bike

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

"6 sets:

4 minutes on / 2 minute off
1.
400m Run
Max cal AB or Bike (C2)

2.
600/400m Ski
Max Burpee to Ski

*alternate between 1 and 2 for 3 sets of each "

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

"Weightlifting (3/4)

For Time:
20 Snatches at 75% of 1-RM

*power or squat variation

*time cap: 8-10 minutes

"AMRAP for 10 minutes:
3-6-9-12-15-18...etc
Strict chin up
Strict ring dip
*1 lap KB suitcase carry after each round (switch hands whenever)"

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

Bench Press – Week 2

E2MOM x 6 sets

5-3-2 Waves: 70 – 75 – 80% of 3RM
5-3-2 Waves: 75 – 80 – 85% of 3RM

AMRAP 15

6 Bar Muscle Ups
8 Box Jump Over
10 S/A DB Thrusters 50/35lbs

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

Teams of 2
Buy In 80 Calories Ski + 20 Wall Walks

(P1: Ski and P2: Wall Walks - switch as you like)

Into
100 Push Ups
80 Air Squats
60 Db Clean and Jerks 50/35
40 Box Jumps
20 Pull Ups

Rest 2 min

50 Push Ups
40 Air Squats
30 DB Clean & Jerks (50/35)
20 Box Jumps
10 Pull Ups

TC 35

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

"Mixed Modal 2

5 rounds:
400m Run
30/20 cal Row
25 Wall Ball

*time cap: 30-35 minutes "

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

"

BENCH PRESS + ROPE CLIMBS

4 sets:

5 Bench Press

1-2 Rope Climbs (scale = 3 rope pulls)

All sets should be at a moderate load.

EMOM10

1. 15-20 Bodyweight step overs

2. Max double DB devils press

"

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

BB club

A:
2 rounds
Every 30sec x5
1 squat clean + 1 front squat + jerk
- rest 2min -
70 & 80%

In pairs

For time

40 deadlift
30 hang power clean
20 shoulder to over head
1,000m run
20 shoulder to over
30 hang power clean
40 dead lift
20min cap
18min target

Rx: 155/115

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

For time

3 rounds

400m run
40 wall ball
3 rounds
500m ski
30m burpee broad jump
3 rounds
500m ski
70m farmer carry
3 rounds
30 cal bike
40m sandbag walking lunge
50min cap

45min target

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

"A) Pull Up Skill
5-10min Practice & Drills

4x 15” ON / 30” OFF
Max Pull ups/ Jumping / Banded

B) Accessory
3x
20/20sec Side Plank
10 DB Pull Over (Lying on MB)
20” Superman Hold

C) AMRAP 18’ (Teams of 2)

4x 3rd Fountain Relay run (2 each)
30 Wall Ball
30 Alt MB Sit Up"

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

SKILLS

EMOM 16

1 - Rope skill
2 - Pistols
3 - Rebouding box jumps
4 - 20 Hollow rocks

Rope skill practice whatever you need to improve double unders/cross overs/double cross overs
Pistols work for 45s use band or weight plate to assist of needed
rebounding box jumps pick a box height you can spend minimal time with floor contact will be a weight plate stack for some

WOD

4 Rounds for time

500m Row
20 Box Jumps 24/20
5 Bar Muscle ups

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

E2MOM x 16

1)Max Bike Calories

2) AMRAP
5 Goblet Squats + 5 Pull ups

3) AMRAP
5 Toes to Bar + 5 Push ups

4) Rest

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

"With a partner

3-4 rounds:
800m Run (together)
50 V-up or Single leg V-up
40 Ring Row
30 Push up

*share reps however - 1 works. 1 rests."

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

"Strength (3/4)

Every 2 minutes for 5 sets:
3 Bench Press

*add weight each set

EMOM for 15 minutes:
1. 20-60 Double unders
2. 6-9 Dual DB shoulder to overhead (2x65/45)
3. 9-15 Chest to bar pull up "

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