MAYHEM

INDIVIDUAL WOD

6 Rounds For Time

15 Snatches 95/65
20/16 Cal Row
10 Dual DB Box Step Ups 50/35#

TC: 30 mins

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

LIFT

Push Jerk

5 x 5

WOD

Every 3Mins. Complete

1. 15 STO 95/65
10 BOB
15 Air Squats

2. 15 Air Squats
10 BOB
15 STO

TC : 18Mins.

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

LIFT

Push Jerk

5 x 5

WOD

Every 3Mins. Complete

1. 15 STO 65
10 BOB
15 Air Squats

2. 15 Air Squats
10 BOB
15 STO

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

VO2

""Freddie Steinberg""

From 0:00 - 2:00

50ft Dumbbell Front Rack Walking Lunge
15 Chest To Bar Pull Up / Pull Up / Ring Row

From 2:00 - 4:00

250m/200 Ski
15 Toes To Bar / Hanging Knee Raises

Rest 1:00

Repeat 6 Times

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

7 Rounds

3min AMRAP 1min rest

20 DU/30 SU
8 Slamball C&J 45/30
6 Pull Ups/10 Ring Rows

TC:30mins.

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

7 Rounds

3min AMRAP 1min rest

20 DU/30 SU
8 Slamball C&J 30
10 Ring Rows

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

"

Every 4 Mins x6

a) 12-18 Cal Bike
10 SA Devil Press

b) 12-18 Cal Ski
30-50 DUs / 80-100 SUs

*Aim to complete within 2 min window"

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

"
HYROX - STAMINA

5 Rounds with a partner

500m/400m Row
500m/400m Ski
20 Burpees
40 Wall Balls

TC: 35 mins"

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

4 Sets

6 Sumo Deadlifts (30A1) RPE7
12 DB Farmers Rev lunges
3 Box Jump Matrix

Rest 2 between sets

Yo-Yo

10 Rounds For Time
5 Shuttle Runs 50-ft
10 Wall Ball Shots 20/14 lbs

Time Cap is 15 minutes

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

- Big Friday -

5 Rounds For Time:

400 Meter Row

30 AbMat Sit-ups

20 Lateral Barbell Burpees Over DB

10 DB Front Rack Reverse Lunges (heavy)

‍

Time Cap: 35 Minutes

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

Gymnastics:

EMOM x 12:
25% of Max TTB

OR E3MOM x 4:
20s Hanging tuck hold
10 supine toes to bar
30s pinch grip plate carry AHAP

Wod:

E5MOM x 4:
500/400m row
20 Wall balls
30 Double unders

Weightlifting 3/4

Every 2 minutes for 8 sets:
Power Clean + Hang Power Clean + Split Jerk

add weight each set

For time:
21-15-9
Deadlift (315/225)
Box jump w/ step down (30/24)

time cap: 12 minutes

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

Deadlift:

Deadlift
5 Sets x 5 Reps @ 72% of 1 Rep Max, 30X1

Wod:

AMRAP 12:
5 Powercleans 115lbs
10 wall balls
15 T2B

AEROBIC CAPACITY

30 minutes:

100 Lateral burpees over the row
100 DB Box step ups
100 Calorie row

EMOM:
5 squats
5 sit ups

With a partner

30 minutes for max distance Ski

Every 5 minutes including 0:00
each complete both
15/12 cal AB
15 Burpee

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

Functional Bodybuilding

12 Seated DB shoulder Press (incline bench) (AHAP)
12 Barbell Bent Over Rows (AHAP)
x 3 Rest 90s between sets

12 Barbell RDL's (40x1) (AHAP)
Hanging Knee Raise 21s
7 Left,7 Right,7 Center
x 4 Rest 90s between

12 DB incline Bicep Curls
5 3D Push Ups
Max banded tricep pull downs
REST 2 mins between sets x 3

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

Z PRESS

Every 3:00 x 5 @ 8 Reps

Superset with
“12 DB Curl to Press – Standing ”

“ANNIE, ARE YOU OK”

21 – 15 – 9

Row Cals
Thrusters
Wall Ball Squat Cleans
Sumo Deadlift High Pull
Wall Balls
Burpees

(RX 95/65 – INT 85/55 – SC 75/45)

Time Cap: 24min

GYMNASTICS/ INTERVALS

2Mins. Work - 1Min. Rest

30-25-20
Cal Bike

WOD

6 ROUNDS

14 DB Hang C&J 50/35
3 Wall Walk
12 OH Lunges

But Every 2mins. And On 0:00

10/7 Cal Bike

TC : 17Mins.

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

With a partner

AMRAP for 20 minutes
20 Thruster (135/95)
20 Chest to bar
20 Burpee over bar

share reps however

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

SNATCH PULLS

PAUSE

Every 2:30 x 5

5 Reps @ 90% - 1RM Snatch

Pause Pulls

To hold for a second just below the knee

(Goal)
To improve postural defect in transitions

“CHILDS PLAY”

AMRAP 8”
20 American KB Swings
10 Push Ups
20 KB Deadlifts
10 Knees To Elbow

Rest 2

AMRAP 6”
10 American KB Swings
5 HSPUs
10 KB Deadlifts
5 Toes To Bar

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

ENDURANCE

TEAM OF 2

3 ROUNDS

1000/800m Row
40 Burpee Over Rower
30 DB Thrusters (sync) 40/30
20 DB Deadlifts

TC : 30Mins.

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

ADRENALINE

HSPU Block

Every 90s:
1. 6-8 x Negative Push Ups (5s descend)
2. 30s HS Hold
(4 sets)
-12 mins-

""24.3""

AMRAP 15

3 Wall Walks
12 Dumbbell Snatch
15 Box Jump Over

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

10 Rounds

8 BBJO
10 DB STO 2x50/35
250/200m Ski

TC:30mins.

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

"

SNATCH DEADLIFTS

Every 2:00 x4
4 Snatch Grip Deadlifts

*Pause 2s at the knee on each rep
**Prioritise form over weight"

"

AMRAP x15 Mins
250m Row
15 Box Jumps
10 Power Snatch
15 Bar over Burpees
10 OHS

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

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

"
SUNDAY STAMINA

A) 30 min easy run
or
3 x 9 Min Amraps (30's on 30's off)

1. C2B 1 min rest after
2. Ski 1 min rest after
3. Row 1 min rest after

For Time:

100/80 Cal Row
P1: 25 Burpee box jump over
P2: 25 Dumbell Clusters
100/80 Cal Ski
P2: 25 Dumbell Clusters
P1: 25 Burpee Box Jumps over
100/80 Cal Bike
P1: 40 Wall Balls
P2: 40 V-ups
100/80 Cal Ski
P2: 40 V-ups
P1: 40 Wall balls

TC: 40 mins"

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

Split Jerk:

E90s x 5:
3 Jerk stance push press

E90s x 5:
2 Split jerks 70%

Wod:

Mule
21-15-9:
Deadlifts 245/175lbs
Burpee pull ups

Time cap 12 minutes.

Every 5 minutes for 5 sets:

21/15 cal AB
15 HSPU (strict or kipping)
9 Dual DB box step overs
(2x50/35 - 24/20)

time cap: 4 minutes per set

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

Single leg:

5 Front Rack Reverse Lunge + Box Step Up (each) x 3 sets
- step back into a lunge, the same leg steps up onto box
- Box Height 24in/20in

* Rest as needed between sets *

Wod:

5 rounds for time:
15 calorie bike
25 squats
10 sit ups

AMRAP for 30 minutes

10-20-30-40-50..etc
cal AB
Dual DB bench press (2x50/35)
Box jump w/ step down
Dual KB deadlift (32/24)

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

SUNDAY SERVICE

"BOOGEYMAN"

30 Rounds For Time:

5 KB Swings 24/16KG
3 Chest To Bar
1 Snatch

RX: 155/105
INT: 135/95
SC: 95/65

(No Cap)

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

30min EMOM

Mins 00:00 - 10:00

Odds = 50 Double Unders
Evens = 15 Slam Balls 45/35

Mins 10:00 - 20:00

Odds = 20 SA DB Snatches 50/35
Evens = 10 SA DB Box Step Ups 50/35

Mins 20:00 - 30:00

Odds = 30s Wall Sit
Evens = 12 Burpees Target

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

For Time
Amrap 25

15/12 Cal bike
30m Sand bag carry
15/12 Cal bike
20 Push ups
15/12 Cal bike
10 Toes To bar

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

MAYHEM

PARTNER WOD

YGIG, Share However

30min AMRAP

10 Squat Clean @135/95#
20 Bar Facing Burpee
30 Wall Balls @20/14#
40/32 Cal Bike

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

LIFTING

Power Snatch
5-4-3-2-1-1-1-1....

WOD
3min Work 1min Rest

15/10 Cal Ski
12 Wall ball 20/14
9 TTB

AMRAP Power Snatches 115/75

TC: 20 Mins.

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

SMASH IT!

TEAM OF 2

2 Rounds

75 Cal Bike
50 BJO
40 C&J 65
20 Wall Walks

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

MAYHEM

“To me, To you”

FOR TIME:
100 Wall Balls YGIG
100 Partner Plank Medball Pass
100 Medball Sit Ups OH YGIG
100 Partner Medball Pass-Overs
(Russian twist passing to one
another)
100 Partner Burpee Medball Throw

However on 0:00 and every 5 mins
20/16 Cal Row Shared

(Cap: 35 mins)

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

"
BACK SQUATS

Every 2-2:30 x5
6-6-4-4-4

*Increase weight every set

HEAVY NOT MAX"

"

3 ROUNDS!
1 Min Max Thrusters
1 Min Max Box Jumps
1 Min Max Wallwalks / Inchworm Push Ups
1 Min Rest

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

12 Min Total

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

"
INDIVIDUAL

AMRAP x3 Mins
10 DB Snatch
15 V-Ups
200m Ski

Rest 90s
x3

*Carry on where you finished

Rest 3 Mins

AMRAP x3 Mins
10 Cal Bike
8/8 SA Thrusters

Rest 90s
x3

*Carry on where you fnished"

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

“OPEN SEASAME”

(5 Rounds)
10 Thrusters
10 TTB

- Rest 1 -

(5 Rounds)
7 Thrusters
7 Chest To Bars

- Rest 1 -

(5 Rounds)
4 Thrusters
4 Bar Muscle Ups

Time Cap : 22mins

♀ 65,75, 95 lb (29,35, 43 kg)
♂ 95,115, 135 lb (43,52, 61 kg)

""A Chance To Showcase Your Skill Under Fatigue
Coach Will Breakdown Each Movement
Thoroughly Before WOD Begins"

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

4 Rounds

600m Row
16 DB Hang C&J 35
20 BJO
24 V-Ups

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

4 Rounds

750/600m Row
16 DB Hang C&J 50/35
20 BJO
24 V-Ups

TC: 30Mins.

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

Back Squat Week 2/5

On the 1:30 x 7

3 @ 72%
1 @ 77%
3 @ 72%
1 @ 80%
3 @ 72%
1 @ 82%
10 @ 62%"

3 on 2 off x 4

20/15 Cal Bike
10 Deadlifts 245/205
AMRAP
Burpee Box Jumps

Score total BBJ

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

- Monster METCON Monday -

4 Rounds For Total Reps:
3 Minute Row/Ski
2 Minute Shuttle Runs
1 Minute Dumbbell ""Macho Man""
1 Minute Rest

Macho Man
3 DB power cleans
3 DB Front Squats
3 DB STOH

2 x 50/35lbs

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

ADRENALINE

HSPU Workshop

(10 Min)

INDIVIDUAL WOD

EMOM

1) 5 HSPU
2) 5 Dual DB Clean & Jerk 50/35#
3) 50 DU
4) Rest

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

GYMNASTICS/ SKILL

Pull Ups

*Kip Swing
*Kip Swing + Half Pull Ups
*Pull Up (band)

WOD
6 Rounds

40 DU/ 80 SU
15 Burpee (Over Plate)
10 Pull Ups (band)/ Ring Row

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

GYMNASTICS/ SKILL

B-MU

*Kip Swing
*Knees to bar
*Knees to bar + Hip to Bar
B-MU

OR

Kipping Pull Ups

WOD
6 Rounds

50 DU/ 80 SU
15 Burpee (Over Plate)
6 B-MU/ 10 Pull Ups

TC: 18 Mins.

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

UNITE

EMOM 12

1) 5/5 Bulgarian Split Squat
2) 10 Strict Press On Box
3) 10/8 Cal Ski

""Hanging out""

EMOM (with a Partner) for 20 minutes
5 Thrusters (95/65 lb)
5 Burpees

While partner hangs from Pull-Up Bar

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

"
GYMNASTICS - TTB / TTR

EMOM x24 Mins
1- 12 Cal Row
2- 6-12 TTB / TTR
3- Rest
4- 8-12 Burpee over DB
5- 1-3 Rope Climbs / 2-4 Floor Climbs
6- Rest"

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

"
INDIVUDAL

4 ROUNDS
300m Row
15 HR Push Ups
30 Plate Hops
15 Hanging Knee Raises

Rest 2 Mins between rounds

20-25 Min Cap

OPTIONAL FINISHER:

45s Work / 15s Rest x6 Mins
Plate Turkish Sit Ups
Plate Russian Twists
Plank Plate Transfers"

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

AMRAP 20

40 DU/75 SU
4-8-12-16-20...
Angel Press 30
200m Ski
10 Ring Rows

Rest 3mins.

From 23min-30min complete

AMRAP Cal Ski

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

10 Rounds

10 KB Hang Snatch 2x16/12
8 Burpee Touch Rig
15/10 Cal Bike

TC:30Mins.

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

AMRAP in 20 minutes:

""Cindy""
5 Pull-Ups
10 Push-Ups
15 Air Squats

OR

""Mary""
5 Handstand Push-Ups
10 Pistols (aka: One-Legged Squats), alternating
15 Pull-Ups

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

-Team Up Tuesday-

TEAMS OF 2

50-40-30-20-10
Cal Bike
40 Wall Ball Over Rig
30 DB Hang Snatch
20 Toes to Bar

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

SMASH IT!

TEAM OF 2

2 Rounds

100/80 Cal Bike
50 BJO 75/60
40 C&J 95/65
20 Wall Walks

TC: 30 Mins.

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

LIFTING

Power Snatch
5-4-3-2-1-1-1-1....

WOD
3min Work 1min Rest

10 Cal Ski
12 Wall ball 14
9 TTB/HKR

AMRAP Power Snatches 65

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

HYBRID

""Suited and Booted""

Every 5 mins for 6 sets

20 Wall Balls
15/12 Cal Bike
20 Russian KB swings
10/8 Cal Row

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

"
OLYMPIC WEIGHTLIFTING
Power Clean & Jerk

Every 2 Mins x5
3-3-2-2-2

*All single reps - Drop and reset
**Increase weight over sets if possible"

"

AMRAP x12
P1 - Cal Ski
P2- 10 Power Cleans
20 Wallball Push Press

Score - Max Cals

Goal-
L1- >85lb - 90 Cals
L2- 65lb - 110 Cals
L3- 75lb - 120 Cals+"

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

"

WARRIOR WEDNESDAY

With a partner

AMRAP x6
30 Cal Row
20 Synchro DB Hang Clean & Jerk
20 Box Jumps
Max Burpees

Rest 2 Mins
x4

L1- 20 Cal Row + 15lb-20lb
L2- 25 Cal Row + 25-30lb
L3- 30 Cal Row + 35lb
"

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

30-25-20-15-10-5

Wall Balls 14
DB Deadlifts 2x35
Push Ups
12 Shuttle Runs

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

30-25-20-15-10-5

Wall Balls 20/14
DB Deadlifts 2x50/35
Push Ups
12 Shuttle Runs

TC:30Mins.

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

Teams of 2 for Time

4 Rounds of:

500m Ski Erg
10m Shuttle Runs (10m each)

4 Rounds of:

50 Calories on the Assault Bike
10 Shuttle Runs (10m each)

4 Rounds of:

500m Ski Erg
10 Shuttle Runs (10m each)

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

For Time

1000m/800m Row
15-12-9-6
DB Floor Press
Renegade Rows
1000m/800m Row
6-9-12-15
DB Box Step Ups
V - Ups
1000m/800m Row

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

ESCALATE

INDIVIDUAL METCON

Every 5 mins for 6 sets

15/12 Cal Bike
20 Russian KB swings
15/12 Cal row
20 AbMat Sit Ups

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

CORE/SKILL

3 Rounds

10 V-Up (wall ball) 10/6
10 Seated Leg Raises
20 Hanging Flutter Kicks/ Knee Flutter
20 sec HS Hold

WOD
AMRAP

12/8 Cal Row
10 DB STO 2x40/30
8 Burpee Over DB
6/6 DB OH Lunge

TC: 20 Mins.

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

CORE/SKILL

3 Rounds

10 V-Up (wall ball) 10/6
10 Seated Leg Raises
20 Hanging Flutter Kicks/ Knee Flutter
20 sec HS Hold

WOD
AMRAP

8 Cal Row
10 DB STO 2x30
8 Burpee Over DB
6/6 DB OH Lunge

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

MAYHEM

8 Rounds

8 Double DB STOH
10 Pull Up
-
2200m/2000m Row
-
4 Rounds

25 Sit Ups
15 HR Push Ups

TC: 35 mins

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

"
BOOTY DAY

(Supersets)

Every 2:30 x4
6/6 Russian Box Step Ups
12 Barbell Good Mornings"

"

Every 3 Mins x4 Sets

a) 10-15 Cal Bike
20 Front Rack Reverse Lunges @ 65lb

b) 40 DUs / 80 Skips
20 Dual KB Deadlifts

L1- >45lb
L2- 55lb
L3- 65lb

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

"
INDIVIDUAL

EMOM x30
1- 30 DUs / 70 SUs
2- Max Slams
3- REST
4- 12 Cal Ski
5- Max Wallballs
6- REST"

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

10 Rounds

10 KB Hang Snatch 2x12
8 Burpee Touch Rig
10 Cal Bike

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

AMRAP 20

40 DU/75 SU
4-8-12-16-20...
Angel Press 50/35
250/200m Ski
10 Pull Ups/15 Ring Rows

Rest 3Mins.

From 23min complete

1500/1200m Ski

TC: 30Mins.

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

4 sets

8 Sumo Deadlifts (30A1) REP7
12 DB Farmers Rev lunge

Into Plyo levels

RX
3 3D Box Jumps

Level 1
5 Depth Jumps

Scaled
5 Box Jumps

Rest 2 between sets

For Time
5 Rounds for Time

5 Devils Press
20/15 Cal Row

2 x 50/35lbs

TC15

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

- Thursdays intervals -

1min on 30s Rest

Cal Bike
Plate Complex
Shuttle Runs
Burpee Pull Ups
Wall Balls

Rest 2 x 3

Plate Complex
1 Plate GTOH
2 OH lunges** Add 2 lunge each rep

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

MAYHEM

INDIVIDUAL WOD

6 Rounds For Time

15/12 Cal Bike
5 Clean & Jerk 135/95#
50 DU
20 GHD Sim Sit Up

30min Cap

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

SQUAT

Back Squat

8-8-6-6-4-4

WOD
Every 3min Complete

1. 13 Deadlifts
10 Hang Cleans
7 Thrusters 115/65

2. 30/22 Cal Ski

TC: 18 Mins.

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

SQUAT

Back Squat

8-8-6-6-4-4

WOD
Every 3min Complete

1. 13 Deadlifts
10 Hang Cleans
7 Thrusters 65

2. 24 Cal Ski

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

VO2

"Evens"

Every 4 mins w / 2 min rest

20 DB Lunges
15 DB Goblet Squats
10 Burpee Over DB
Max Cal Assault Bike Remaining Time

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

"

WITH A PARTNER

For Time

50 Cal Bike
50 Cal Row
50 Cal Ski

40 Cal Bike
40 Cal Row
40 Cal Ski

30 Cal Bike
30 Cal Row
30 Cal Ski

"

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

Every 10min Complete

40 Cal Row

21-15-9
DB Thrusters 35
Sit Ups
3-2-1
Wall Walks

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

Every 10min Complete

50/40 Cal Row

21-15-9
DB Thrusters 50/35
Sit Ups
3-2-1
Wall Walks

TC:30Mins.

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

Every 90s x 5

1 Cluster
1 Clean and Jerk

Build to heavy

10 Rounds for Time

2 Strict HSPU

4 Toes to Bar

6 Front Squats 115/75lbs

TC15

RX+ Deficit 45/25lbs Plates

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

- Big Friday -

5 Rounds For Time
800m Row
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups

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

GYMNASTICS/ INTERVALS

HSPU + Crossovers

5 Rounds

20 Crossovers
5-4-3-2-1
HSPU

WOD
EMOM 18

1. 12 Burpees
2. 30-50 CO/75 SU
3. 15 KB Swing (Full) 24/16

TC: 18 Mins.

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

ENDURANCE

"KB Cindy"

AMRAP 20

5 KB Hang Snatch 2x16/12
10 Push Ups
15 Air Squats

On min 22 Complete

120 Abmat Sit Ups

TC: 30 Mins.

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

ADRENALINE

HSPU Block

Every 90s:
1. 10-15 Pike Push Ups
2. 30s Plank
(4 sets)
-12 mins-

""The Open""

AMRAP 20

4 DB Thruster
6 TTB
20 DU

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

"

SNATCH DEADLIFTS

Every 2:00 x5
3 Snatch Grip Deadlifts

*Pause 2s at the knee on rep 1
**Prioritise form over weight"

"

2 Mins Work / 2 Mins Rest x4

a) 15 Power Snatch
Max Bar over Burpees

b) 15 Power Snatch
Max Cal Bike

L1- >45lb
L2- 55lb
L3- 65lb

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

TEAM OF 2

AMRAP Cal Bike

While P2 complete

6 BBJO
8 TTB
10 OH Lunges 45/25

TC:30Mins.

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