VogueFit

Partner WOD - YGIG, Share However

25min AMRAP

60/48 Cal Row
10 Power Cleans 165/115#
30 Toes to Bar
10 Dual DB Devils Press 50/35#

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

Prep
10min lower body/hip mobility
Hip flexors / glutes / adductors / hammies
- - -
2 rounds
10/10 kneeling side bridge
10 alt goblet cossack squat
10/10 single leg band reverse squat

Back squat
Every 3min x4
5 back squats, 50-60%
10 KB dead bugs

Mixed Modal
12minAMRAP
15 wall ball
12 burpee
9 T2B

Move at 7/10 pace
Your score matters less than the quality of you movement

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

Prep
2 rounds
12/12 kneeling side bridge
12 KB dead bug
6 goblet squat, 3sec down

Lower strength
4 rounds
10 KB front squat, 2xKB
50/50m single arm farmers carry
15mins to finish

Mixed Modal
4 rounds
4min on // 1min off x4
400m run
15 burpee bar touch
10 T2B
max alt DB snatch

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

For time:

2 rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time cap: 16 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)

♂ 95, 115, 135 lb (43, 52, 61 kg)

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

"Warm-Up"
3 Rounds
200m Row
8 Air Squats
6 Push-Ups
6 Burpees
Barbell Prep Flow (2 Rounds)
With empty bar:
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Push Press
4 Thrusters

For time:

2 rounds of:

12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:

12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:

12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time cap: 16 minutes

♀ 65, 75, 85 lb

♂ 95, 115, 135 lb

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

-Warm-Up-
3 Rounds
200m Easy Row
10 Alternating DB Snatch (light)
10 Push Ups
15 Air Squats

For time :

40/30 Cal bike

10 Rounds Cindy YGIG
6 Dumbell Snatch
8 PULL UPS
12 Air squats
30/20 Cal bike
30 Dumbell Devils press
20/15 Cal bike

TC: 30 mins

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

35 min AMRAP

10 Sandbag Cleans
15 DB front squats
20/15 cal Ski
20 TTB
5 HSPU

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

3 sets:

:20sec left single-arm ring hold, right
:20sec single-arm ring hold, left
:20sec push ups
10 strict single leg raises

Skill work.

Into WOD:

For time:
4 Laps DB overhead walking lunges
20 alternating dumbbell snatches
20 Toes toe bar

4 Laps overhead walking lunges
20 alternating dumbbell snatches
20 Pull ups

4 Laps dumbbell overhead walking lunges
20 alternating dumbbell snatches
20 Toes toe bar

TC: 15-18 Mins.

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

LAST FEW DAYS OF RAMADAN… Let’s make it count

Lift & Flex

Buy in: 100 Empty Barbel Bicep Curls (every time you break, you have to complete 10 Push-ups)

Into- 5 Rounds

12 Upright row
12 Strict press
12 Bent over row
12 Cal Ski

Into - Amrap in remaining time

10 Slamball Cleans
10 Slamball Squats
10 Burpees Slamballs
10 Cal Ski

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

"Spider-Man"

Team of 2

8,000 M Row

Partner 1: Row

Partner 2: 1 Round

7 Shuttle Runs
7 DB Clean & Jerks (1x50/35)
7 Burpees over the DB

Time Cap 35 MIN

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

"

Back Squat Waves

Every 1:30-2:00 x 6

2 Reps @RPE 7.5-8
1 Reps @RPE 8.5-9
1 Reps @RPE 9.5-10

**Building to a heavy single for the day! "

In pairs:

P1: 12 Cal assault bike

P2: 12 Hang power cleans

***Every time both pairs complete their movement you switch

L1 - 45-50lb (8cals)
L2 - 55lb (10cals)
L3 - 65lb (12 cals)
SPICY - 75lb (12cals)

"

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

For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time cap: 16 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

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

""26.3""

For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time cap: 16 minutes

Rx:
- ♀ 65, 75, 85 lb (29, 34, 38 kg)
- ♂ 95, 115, 135 lb (43, 52, 61 kg)

Scaling:
- may step over the barbell
- ♀ 45, 55, 65 lb (20, 25, 29 kg)
- ♂ 65, 85, 95 lb (29, 38, 43 kg)

Foundations:
- regular burpees
-♀ 25, 35, 45 lb (10, 15, 20 kg)
- ♂ 45, 55, 65 lb (20, 25, 29 kg)

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

With a partner

AMRAP for 12 minutes:
Max cal AB
*alternate every: 12 Burpee Box jump overs

- rest 4 minutes -

AMRAP for 12 minutes:
Max cal Ski
*alternating every: 24 single DB box step ups

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

Vogue Fit

HSPU Strength

4 Rounds For Quality

8 Pike HSPU
15m Dual KB OH Carry
4 Walkout Push Ups

INDIVIDUAL WOD

5 Rounds for Time:

200m Run
3 Wall Walks
8 Dual DB Clusters 50/35#

Cap 13min

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

Prep
10min overhead/thoracic mobility
Lats / pecs / shoulders / thoracic
- - -
BB warm up
5 clean deadlift
4 hang clean pulls
3 hang muscle clean
2 front squat
1 strict press

Every 90sec x5
1 power clean
1 hang power clean
1 high hang power clean
50-60%

Every 90sec x5
1 push press
1 push jerk
1 split jerk
50-60%

3 rounds
400m run
9 power snatch, 115/95
6 overhead squat, 115/95
15min cap

7/10 effort
Recovery runs & smooth BB reps

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

Olympic lifting

1 clean pull, 1 hang power, 1 front squat, 1 jerk 4x 1
40-50%

1 squat clean, 1 front squat, 1 split jerk 5x 1
50-80%

Every 90sec x6
1 squat clean, 1 hang squat clean, 1 hang cluster
50-60%

3 paused split jerk 3
Pause in dip, pause in catch
50% of C&J

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

Prep
Run prep
10/10 leg swings, forward backward
10/10 leg swings, lateral
30 step high knees
30 step heel kicks
30 calf raise
30 tib raise
- - -
Prep movements

Hybrid conditioning
For Time
800m run
60 cal bike
800m run
60 wall balls
800m run
60m sled push
800m run
60 box step over, 1xDB
800m run
60 cal ski
800m run
60 burpee
45min cap

Option B: 600m runs / 40 reps
target <3min stations

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

Post WOD Accessories

2 x 30 GHD sit ups

WOD

RX
For time:
3 miles air bike
30 KB hang cleans (35/53 lb)
200-m KB farmers carry (35/53 lb)
2 miles air bike
20 KB hang cleans
100-m KB farmers carry
1.6 mile air bike
10 KB hang cleans
50-m KB farmers carry
500-m air bike
– Use two KB.

SCALED:
For time:
3 miles air bike
30 KB hang cleans (26/35 lb)
200-m KB farmers carry (26/35 lb)
2miles air bike
20 KB hang cleans
100-m KB farmers carry
1.6miles air bike
10 KB hang cleans
50-m KB farmers carry
500-m air bike
– Use two KB.

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

3 Sets

10 Ring Rows
8 Box Step Overs
20ft Bear Crawl
10 Air Squats
10 Hollow Rocks

Amrap 20

5 bar muscle ups
6 20ft shuttle runs
10 ring dips
6 20ft shuttle runs
15 wall balls

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

Row = Timer
Partner 1: Row 150m
Partner 2: Movement → switch at row finish
Movements:
Air Squats
Bear Crawl
Plate Ground to Overhead
Duck Walk

For Total Time
Teams of 2

30 Alt burpees to plate
30 Sync plate gtoh
800m Row
30 Alt burpees to plate
30 Sync plate OH lunges
800m Row
30 alr burpees to plate
30 sync wall balls
800m Row
60/409 Cal bike

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

3 Rounds for Time :

500m Row
20 DB Push Press (50/35 lb)
30/25 Cal Bike
20 Box Jumps (24/20"")

Rest 3 mins between rounds

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

Front Squats

5 × 5 @70 %

Build to 70% before start

WOD

For time:

50 Cal row
21 Cleans (85)
15 Box Jump over
50 Cal Bike
21 Front squats (85)
15 Box jump over
50 Cal Ski
21 Push presses (85)
15 Box jump over

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

Cardio and Core

2 Rounds

Every 3Mins.

Min 0-3:15 Cal Bike + Hollow rocks / V-ups

Min 3-6: 15 Cal Row + Max Max Wall ball thruster into box step up

Min 6-9: 15 Cal Ski + Max ttb / knee raises

Min 9-12: 25 shuttle run + Max WB russian twist

Min 12- Rest

Repeat x 2

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

"Wolverine"

15 MIN AMRAP

10 Tempo Push Ups 3110
15 Skull Crushers
10 Ring Rows (elevate the feet for extra challenge)

into:

4 Rounds

15/12 Cal Bike
20 Push Press (2x50/35)
20 Alt. V-Ups

18 MIN Time Cap

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

"

Cardio Day!

EMOM x 8

1. 8-12 Cal Row
2. 8 Burpee over rower

REST 1:00

EMOM x 8

1. 15 Plate GTOH
2. 40s Plate wall sit

REST 1:00

EMOM x 8

1. 4-6 Lengths farmers carry
2. 40s Plank hold

REST 1:00

EMOM x 8

1. 8-12 Cal C2 bike
2. 12-15 Wall balls

"

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

30 Min AMRAP

400m Run
30 Box Step Ups (unweighted)
15 Ring Row
40 DU / 80 Skips
20 / 15 Cal Ski

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

Strength

Every 3 minutes for 4 sets:
5 Back Squat

set 1: RPE 6.5
set 2: RPE 7
set 3: RPE 7.5
set 4: RPE 8

"Cindy"

AMRAP for 20 minutes
5 Pull up
10 Push up
15 Air Squat

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

5 rounds for time:

400m Run
30 Wall Ball
20 alternating DB snatch

*time cap: 25-30 minutes

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

"Teams of 2
Buy in 150cal AB

3 rounds
30 STOH
25 burpee over bar
20 sync sit-ups

3 rounds
30 power cleans
20 BBJO
15 sync TTB

Cash out
100 empty bar strict press "

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

VogueFit

Front Squat Strength

Every 90sec x 6

4 Front Squats @80%

Partner WOD - YGIG, Share However

12min AMRAP

20/16 Cal Bike
16 Dual DB Lunges 50/35#
5 Synchro Burpee Pull Ups

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

Prep
Quadruped thoracic rotations
Half kneeling wall book openers
- - -
2 rounds
12 bear crawl shoulder taps
6/6 half kneeling KB windmill
6 push up + push back

Bench press
Every 3min x3
5 bench press, 50-60%
20 palms up pull apart

Upper accessory
Every 3min x3
16 alt gorilla row
20/20m OH KB walk

Mixed Modal
Every 2min x6
15/12 cal bike + 5 wall walks
- - -
15 burpee + 15 T2B

8/10 pace
Aiming for 90sec rounds

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

Prep
2 rounds
10 bear crawl shoulder taps
10 push up + opp toe touch
10 scap pull up

Upper strength
5 rounds
10 DB deficit push up, 3sec down
5 strict chin up, 3sec down
15mins to finish

Mixed modal
3 rounds for time
60/40 cal row
40 alt hang DB clean and jerk, 1x50/35
200m farmers carry, 2x24/16
30min cap
24min target

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

For load:
Back squat
8-8-8-8-8

WOD

17mins. AMRAP

500/600m Row
12 DB thrusters
12 DB step ups 2 x 35/25

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

3 × 150m build pace
(rest 30s between)

3 Rounds:
250m Easy Row
10 Alternating Lunges
10 Plate Ground to Overhead
10 Sit Ups

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

*perform as fast but as consistent as possible

*target: sub 2 minutes

*scaling:
- Every 4 minutes for 8 sets

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

3 Rounds
200m Easy Row or 30s Bike
10 Air Squats
8 Push Ups
10 Alternating Reverse Lunges
Activation – 2 Rounds
10 Glute Bridges
10 Banded Pull Aparts
8 Deadbugs (each side)
8 Light DB Romanian Deadlifts

Strength

4 sets

10 DB bench press
15 banded pull aparts
10 gorilla rows

rest 90s between sets

4 sets

10 DB hip thrusts
15 hollow rocks
10 DB rdls

rest 90s between sets

CASH OUT

tabata
assault bike
kick back squat thrust burpees

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

Team 5 Rounds Each

10 shuttle Runs
20 KB swings
15 DB Deadlift
10 Pull ups

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

3 Sets

EMOM

KB Floor Press
KB Bent Over Row
KB pull overs
Hollow Rocks

AMRAP 15

6 Wall walks
9 Burpee shuttle run
12 Hspu
15 Dual KB Deadlifts

L1: Pink
L2: Blue
L3: Yellow

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

Lower body (banded work)

EMOM x 5

MIN 1 - DB Bulgarian Split squats 10/10
MIN 2 - DB Goblet squats
MIN 3 - Single / Double unders
MIN 4: 10/10 DB Goblet Lunge into high knee
MIN 5: Banded squat jumps
MIN 6: REST 🙂

Finisher - Wall sit

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

"Iron Man"

4 Rounds

12 TTB
12 KB Deadlift (2x20/16)
12 KB Farmer's Lunges

Rest 2 Minutes

into:

4 Rounds

12 KB Plank Drag Throughs
12 KB SDHP (1x20/16)
12 KB Front Rack Step Up

Time cap: 32 MIN

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

"

Split Jerk

EMOM x 5

1 Split jerk + 10s pause in the catch

(Empty barbell or light load - a very long pause today - focus on the bend in the back leg and being as stable as possible)

Then

EMOM x 12

1 Split Jerk

**Build accross the sets!

For Time:

20 HSPU
20 Cal Row
20 Double unders / 40 single unders

15 HSPU
15 Cal Row
20 Double unders / 40 single unders

10 HSPU
10 Cal row
20 Double unders / 40 single unders

5 HSPU
5 Cal Row
20 Double unders / 40 single unders

"

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

A. E2MOM x 5

3-5 weighted Pull UPS
5 DB Bench or Floor Press

B. 10 Min AMRAP

10 Dual DB Hang Power Cleans
15 Wallballs (20/14)
10 TTB

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

Weightlifting

Every 90 seconds for 10 sets
2 Squat Snatch

*start at RPE 6 then add weight each set

Barbell Cycling

Every 90 seconds for 4 sets:
10 Power Snatch

*touch and go or singles

Scaling:
- Rx: 135/95
- L2: 115/85
- L1: 95/65

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

8 sets:

2 minutes on / 2 minutes off
1. 20/15 cal Row + Max cal AB

2. 20/15 cal AB + Max cal Row

*alternate between the 2 for 4 sets of each

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

HYBRID 18/03

In 11 minute windows:

A:
200m Run
2 x Sled pull
400m Ski
2 x Sled pull
200m Run
2 x Sled pull
Max ski in remaining time

B:
200m Run
2 lap Carry
400m Row
2 lap Carry
200m Run
2 lap Carry
Max row in remaining time

Finisher (all):
Death by” DBL burpee
2-4-6-8….

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

MetCon

PARTNER WOD

YGIG , Share however (Unless Stated)

3 Rounds

400m run (Together)
40 Wall balls 20/14#
40 Push ups

Straight into

3 Rounds
50/40 cal bike
50 KB Swings 24/16kg
50 Sit Ups

Cap 32 min

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

Prep
10min overhead/thoracic mobility
Lats / pecs / shoulders / thoracic
- - -
2 rounds
10 scap pull up
10 tall plank shoulder taps
10/10 straigth arm band pull down

Gymnastic strength
10-9-8-7-6-5-4-3-2-1
Hardest pulling movement
10 hollow rocks between rounds

Aerobic development
In threes
21minAMRAP
Max cal ski
P1 = ski
P2 = 200m run
P3 = rest

Rotate on runner

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

Functional Body Building

A1 Seated DB press 3x 8
A2 Tall kneeling band lat pull down 3x 8/8

B1 Single arm DB bench press 3x 8/8
B2 Half kneeling band low row 3 x8/8

C1 alt DB curl 3x24 (12 each)
C2 Single arm tricep push down, palms up 3x12/12

D1 Plank 3x 45-60sec
D2 alterntaing v-up 3x 20

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

Prep
20 alt reverse lunge w/ rotation
200m run
10 alt worlds greatest stretch
12/8 cal bike
6 walk outs + push up

Hybrid conditioning
In pairs
Every 8min x5
800m run, both run
40 cal bike, shared
20 syncro burpees
max wall balls

Option B: 600m / 30 / 15

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

For load:
Shoulder press
5-5-5

WOD

10 Rounds For Time :

10 Shuttle Runs
4 wall walks

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

1 Minutes Each
Couch Stretch (L/R)
Deep Squat Hold (hold plate for balance if needed)
Banded Hamstring Stretch or Toe Touch Hold

Activation – 2 Rounds
12 Glute Bridges
10 Banded Lateral Walks (each way)
8 tempo Slow Air Squats (3 sec down)

Back Squats

8 x 1 @ 80%

Go every 90s

For time :

20 power snatch
20/15cal row
20 front squats
20/15 cal row
20 Squat snatch

RX 115/85lbs

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

Partner Flow – 8 minutes
Partner A: 150m Row
Partner B:
10 Air Squats
10 Reverse Lunges
10 Plate Russian Twists

1min work 15s transition x 4 rounds

1 - Ski
2 - 30s tall plakn + 30s low plakn toes taps
3 - KB box step ups (20inch)
4 - Bike
5 - Kbs
6 - Renagade rows
7 - Rest

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

35Min Emom

1min : 15/12 Cal Ski
1min : 20 Air Squat
1min : 12 Push Press
1min :10 Burpee Box jumps
1min Rest

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

EID - 2026

E - ENDURANCE

BUY IN - 2026m ROW

I - INTERVALS

5 Rounds
20 Cal Row
20 Jumping / Banded pull ups
20 Buddy Wall balls
20 KB SDHP into Swing
20 Burpee over rower

D - DETERMINATION

Buy out - 2026 Row

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

"Hulk"

Team of 2 (IGYG)

30 MIN AMRAP

1000 M Ski
50 Wall Balls (20/14)
10 Lengths Burpee Broad Jumps
2 Lap Farmer's Carry (2x20/16)

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

In 35 Mins complete: 5 Rounds
500m Row
15 Burpees over the Rower
10 SA DB Devils Press (50/35lbs)
*Rest 2:00 between rounds.

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

Mixed Modal

With a partner

5 sets (each):
20/15 cal Row
15/12 cal AB

-into-

5 sets (each):
3 lap Run
15/12 cal Ski

*perform as YGIG per set or Rest 1:1

*time cap: 30-35 minutes

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

Every 4 minutes for 4 sets:
10 Dual DB bench press
10 Strict Chin up (supinated grip)
30 seconds Hollow hold

-into-

Every 4 minutes for 4 sets:
10 alternating Dual DB farmer lunge
15 KB goblet squat
30 second KB goblet wall sit

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

Team Tuesdays:

35 Min AMRAP

In pairs

2 Rounds FT:

50 Jumping pull ups
50 Box jump overs
50 DB snatch
50 Burpee over DB

In any remaining time

Max Cal bike

L1 - 15lb
L2 - 22.5-25lbL3 - 30lb
SPICY - 35lb

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

35 Min AMRAP

In pairs

2 Rounds:

50 Pull ups
50 Box jump overs
50 Power snatch
50 Burpee over the bar

In any remaining time

Max Cal bike

L1 - 45lb
L2 - 55lb
L3 - 60lb
SPICY - 65lb

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

"Teams of 2
4 x 8min AMRAP 90s rest between
1. 30 partner wallballs
20 deadlifts
10 sync TTB
2. 30 wallballs sit-up
20 hang power clean
10 sync Goblet reverse lunge
3. 30 partner wallballs
20 hang power snatch
10 sync DB box step ups
1. 30 wallball sit-ups
20 STOH
10 sync push-ups "

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

Prep
10min lower body/hip mobility
Hip flexors / glutes / adductors / hammies
- - -
2 rounds
10/10 single leg glute bridge
6/6 DNS star
6/6 single leg RDL

RDL
Every 3min x3
5 BB RDL, 50-60%
10 band pull over dead bug

Lower accessory
Every 3min x3
10 BB hip thrust
50/50m single arm farmer carry

Mixed Modal
12minAMRAP
15 KB swing
12 alt goblet reverse lunge
9 hand release push up

7/10 effort
Easy flow work, steady pace for 12mins

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

Prep
2 rounds
12/12 single leg bridge
6/6 single leg RDL
12 KB deadbug

Full strength
3 rounds
8/8 split stance DB RDL, 1xDB
30/30sec bench adductor planl
12 DB dead bug, 2xDB
15mins to finish

Mixed modal
5 rounds for time
12 box step over, 2x50/35
10 burpee
8 DB front squats, 2x50/35
6 strict pull up / 12 ring rows
20min cap

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

3 sets:
:20 single-arm ring plank hold, right
:20 single-arm ring plank hold, left
:20 L-sit hold
10 strict toes-to-bars

Ring MU progression

For time:
80-foot dumbbell overhead walking lunge (35/50 lb)
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups

TC:15Mins.

SCALED
For time:
80-foot dumbbell overhead walking lunge (20/35 lb)
20 alternating dumbbell snatches
20 jumping pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups

TC :15Mins.

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

20 min AMRAP

25/20 cal Ski
10 Wall Balls (20/14 lb)
10 DB Snatches (50/35 lb)

10 Min AMRAP

25/20 Cal Ski
10 DB front rack lunges
10 T2B

Rest 2 Mins.

Buy out : 50 Burpees

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

30 MIN AMRAP:

60 Cal Bike
60 OH Double DB lunges
60 DB snatches
60 Double DB Front squats
60 DB cleans

60 Cal Ski
60 Box Jump overs
60 DB Push press
60 Double DB deadlifts
60 DB Thrusters

MAX cal ski / Bike in remaining time

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

"Black Panther"

EMOM for 15 MIN

1. 6/6 DB Deficit Reverse Lunges (1xDB)
2. 6/6 Single Leg RDL
3. 45s Bike

Helen

3 Rounds

400 M Run
21 KB Swings (20/16)
12 Pull ups

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

"

15 Min AMRAP (for quality)

16 Double DB reverse lunge (farmers or front rack)
45s Hollow hold
12 Double DB squat
45s Plank hold

1:00 Rest between rounds

Rest 3:00

15 Min AMRAP (For reps)

5-10-15-20-15....ect

Shuttle run
KBS
Farmers carry lengths

"

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

"

Lunges

12-10-8-6

Forward into rev. lunge (back rack - build accross the sets)

**After each set 10/10 side plank dips

Rest 90s-2 Min between sets

**Back rack to see if we can up the weight

12 Min AMRAP:

12 Shuttle runs
12 KBS
12 Goblet reverse lunge
6 Lengths suitcase carry (3 lengths e/s)

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

"

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

30 min T/C

800m Run
500m Ski
40m Dual Walking lunge
20 Burpee broad jumps
500m Row
40 Russian KB Swing
100m Farmers Carry
50 Wallballs
800m Run

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

Every 2 minutes for 12 sets:

1.12 Deadlift at 60%
2. 25/20 cal AB
3.12 Bench Press at 60%
4. 25/20 cal AB

*use the same load across all sets

*alternate between for 3 sets of each

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

With a Partner

AMRAP for 30 minutes:
5 rounds (each - YGIG per round)
250/220m Row
15 Slam Ball GTOH

5 rounds (each - YGIG per round)
250/220m Ski
20 Slam Ball Squat (hold however)

-in remaining time-

Max distance Row / Ski (both working - switch whenever)

*score: total distance Row / Ski after the 10 rounds

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

Friday AM HYBRID DBLS

For time:

800m run
1km ski
400m run

-rest 2 minutes-

1km row
800m run
120 BW lunges

-rest 2 minutes-

1km run
60 burpee broad jumps
400m run

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

4 Minute Flow
30s Jumping Jacks
30s Air Squats
30s Plank
30s Mountain Climbers
Repeat twice

For time:

5000m Row

Every 1k Complete 1 Round of:

10 Burpee Over DB
10 DB Hang clean and Jerks
10 Box Jumps

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

Clean and jerk
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1

WOD

For time with a partner:

21 hang power cleans (95/135 lb)
15/21-cal row
15 hang power cleans (105/155 lb)
10/15-cal row
9 hang power cleans (120/175 lb)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.

Right into …

21 box jumps (20/24 in)
15/21-cal row
15 box jumps (20/24 in)
10/15-cal row
9 box jumps (20/24 in)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.

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

With a partner

3 rounds:
800m Run
20 Dual DB box step overs (2x50/35s - 20"" box)
30 Toes to bar
40 DB snatch (65/45)

*time cap: 35 minutes

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

BB club

Snatch
Every 60sec x5
1 hang power snatch
1 hang squat snatch
- rest 60sec -
Every 60sec x5
1 hang squat snatch
50-90%

For time
In pairs
10 YGIG rounds, 5 each
5 squat clean, 155/105
10 pull up
straight into
8 YGIG rounds, 4 each
4 squat clean, 185/125
8 C2B
straight into
6 YGIG rouds, 3 each
3 squat clean, 225/155
6 bar MU
30min cap

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

Prep
Run prep
10/10 leg swings, forward backward
10/10 leg swings, lateral
30 step high knees
30 step heel kicks
30 calf raise
30 tib raise
- - -
Prep movements

Aerobic development
6 rounds
6min on // 2min off
800m run
max cal machine

Row / bike / ski
Change machine each round
2x each machine
Score = total cals

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

Front Squats
2 x 3 @ 60%
2 x 2 @70%
2 x 2 @75%

WOD

5 rounds for reps:
400m Ski
20 Air Squats
20 push-ups
20 Box step overs

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

For distance :

10 min Row
10 min Bike
10 min Ski
2mins. Rest between each

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

"Doctor Strange"

Ring Dip Focus

15 MIN For Drills with the Coach

Support Hold on Rings or Box
Toe Assisted Dips
Dips between Boxes
Eccentric Dips

EMOM for 32 MIN

1. 40s Bicep Curls (2xDB)
2. 40s Front Raises (2xDB)
3. 40s Tricep Extensions (1XDB)
4. 40s Plank

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

"

Power Clean

E90s x 10

1 Power Cleans

**Build accross the sets to something heavy for the day

"

2 Mins on; 1Min off x 5

10 Deadlifts + max cal row

**Load increases on deadlift every round

L1 - 65-75-85-90-100
L2 - 85-95-100-105-110
L3 - 95-105-115-125-135
SPICY - 115-125-135-145-155

"

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

A.) 20 Min EMOM
1. 12 Dual DB Romanian Deadlifts
2. 15 Bulgarian Split Squats (Left Leg)
3. 15 Bulgarian Split Squats (Right Leg)
4. 45s Plank Hold (Weighted if possible)
5. Rest
B.) 12 Min EMOM
1. 15 Hollow Rocks
2. 12 DB Russian Twists (Heavy)
3. 15 Superman Extensions

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

Weightlifting

EMOM for 5 minutes:
3 Tall Jerk

*use an empty barbell or light load across all sets

-into-

Every 2 minutes for 5 sets:
3 Paused Split Jerk

*perform with a 2 second pause in the dip and catch positions

*add weight each set

""Karen""

For time:
150 Wall Ball

*time cap: 9 minutes

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

Every 6 minutes for 2 sets:
400m Run
500/400m Ski

Every 6 minutes for 2 sets:
400m Run
25 Burpee to plate

Every 6 minutes for 2 sets:
400m Run
500/400m Row

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