MAYHEM

"Mega"

With a partner

Buy In
800m Run together

22-16-10
DB Alt Hang Snatch
Burpee Over DB
DB Single Thruster

400m Run together

10-16-22
DB Alt Hang Snatch
Burpee Over DB
DB Single Thruster

Cash Out
800m Run together

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

MAYHEM

PARTNER WOD

YGIG, Share However (Unless Stated)

For Time: 2500/2000m Row
100 DB Goblet Squat 50/35#
100 Burpee Over DB
100 Wall Balls 20/14#
2500/2000m Row

TC: 30 Mins

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

"

BOOTY DAY
HIP THRUST CYCLE (W2/4)

Every 3 Mins x 4 Sets
6/6 B-Stance
10-12 Sumo KB Deadlifts

*2s hold at the top, 2s eccentric"

"

INTERVALS

In 2 Mins
12-15 Cal Row
Max Hang Squat Cleans

Rest 60s
x4

*Weight increases by 5-10lb each round

L1- Start at 5RPE
L2- Start at 35lb and build
L3- Start at 45lb and build
Spicy- Start at 55lb and build

"

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

"

INDIVIDUAL

For Time

a) 1-2-3-4-5...10
SA Devil Press
Box Jumps

Rest 4 Mins

b) 10-9-8-7-6...
S2OH @ 2xDB
Cal Ski

30-35 Min Cap

L1- 2x15-20lb
L2- 2x22.5-25lb
L3- 2x30lb
Spicy- 2x35lb

"

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

LIFTING

Complex

5 ROUNDS

1 Power Snatch
1 Hang Power Snatch
2 Overhead Squat

WOD

30 OHS 65
60 DU/100 SU
30 Hang Snatches
60 DU/100 SU
30 Burpees
60 DU/100 SU

100/80 Cal Row

TC : 17Mins.

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

6 ROUNDS

3Mins. Work : 2Mins. Rest

15 Cal Bike
15 HR Burpees
AMRAP Wall Balls 14

Target 150+

TC : 30Mins.

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

LIFTING

Complex

5 Rounds

1 Power Snacth
1 Hang Power Snatch
2 Overhead Squat

WOD

30 OHS 95/65
60 DU/100 SU
30 Hang Snatches
60 DU/100 SU
30 Burpees
60 DU/100 SU

100/80 Cal Row

TC: 17 Mins.

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

3-4 Sets
12-15 Front Squat
12-16 Alt KB Goblet Cossack Squat (6-8 each leg)

2 min rest bt sets "

For time
400 mts run
100 Double unders
30 Toes to bar
30 Dual DB Power clean
60 Abmat Sit up
100 Double unders
400 mts run

TC15 MIN "

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

Front squats 1/7

On the 2:00 x 7

1. 3 @ 75%
2. 1 @ 80%
3. 3 @ 75%
4. 1 @ 83%
5. 3 @ 75%
6. 1 @ 86%
7. 12 @ 60%

RPE

On the 2:00 x 7:

3 reps @ RPE 7
1 rep @ RPE 8
3 reps @ RPE 7
1 rep @ RPE 8.3
3 reps @ RPE 7
1 rep @ RPE 8.6
12 reps @ RPE 6

3 sets for time

30 Double unders
3 power cleans
20 Double unders
2 power cleans
10 Double unders
1 power cleans

Rest 1:1

rx+ 225/155
RX 185/135
Intermediate 135/95
Scaled 115/85lbs

TC12

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

Hybrid Intervals

35 AMRAP

500m Ski
400m Run
50m Sled Push @ Race weight

Rest 90s

400m Run
40m Burpee Broad Jumps
400m Run

Rest 90s

500m Row
400m Run
200m Farmer carry @ Race weight

Rest 90s

400m Run
50m Sandbag lunges @ Race weight
400m Run

Rest 90s

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

"Every 3 minutes for 5 sets:
2 rounds of
10 alternating DB snatch (50/35)
10 Burpee over DB

*at 15 minutes

Every 3 minutes for 5 sets:
2 rounds of
10 Wall Ball (20/14)
10 Box jump w/ step down (24/20)

*time cap: 2 minutes each set"

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

"Back Squat (1/4)

Every 3 minutes for 4 sets:
10 Back Squat

*add weight each set
set 1 - RPE 5
set 2 - RPE 6
set 3 - RPE 7
set 4 - RPE 8

AMRAP for 10 minutes
30 Double under
12 alternating DB clean and jerk (50/35)
9 Toe to bar "

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

6 ROUNDS

3mins Work; 2mins. Rest

20/15 Cal Ski
15 HR Burpees
AMRAP Wall Balls 20/14

Target 150+

TC: 30Mins.

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

Front Squats & Strict Pull-Ups 1/5
Set 1: Heavy 5 reps RPE *8
Sets 2, 3, 4: 5 reps @ 85-90% of Set 1

After each set: Perform 1 set of strict pull-ups.

Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 Wall-Ball Shots
19-Cal. Row

Men throw 20-lb. ball to 10-ft. target

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

-Monster METCON Monday-

5 sets

24/17 Calorie Row
21 Wall Ball Shots (20/14 lb)
15 Dumbbell Snatches (50/35 lb)
8 Burpees Over the Erg

rest 1 between rounds

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

-Monster METCON Monday-

5 sets

24/17 Calorie Row
21 Wall Ball Shots (20/14 lb)
15 Dumbbell Snatches (50/35 lb)
8 Burpees Over the Erg

rest 1 between rounds

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

Front Squats W2
E90s x 7
5 - 5 - 5
3 - 3 - 3
2

ss - Glute Raise 15/15

AMRAP 6/1min Rest x 2
A) 2 Wall Walks/6 Squat Clean/9 Burpee over Bar

B) 2 Wall Walk/ 6 Hang Power Clean/9 Burpee over Bar

E5MOM x 8
A) 400m Row
40 Air Squats
40m Bear Crawl

B) 400m Ski
50 Double Unders/120 Singles
40m Farmers Carry (2 x kb)

AMRAP 30
2 Rope Climb*
20 Ab Mat Sit Up
20 Air Squat
20 Russian KB Swing (24/16)

*RX+
Legless Rope Climb

-Monster METCON Monday-

5 sets

24/17 Calorie Row
21 Wall Ball Shots (20/14 lb)
15 Dumbbell Snatches (50/35 lb)
8 Burpees Over the Erg

rest 1 between rounds

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

SWIMMING

"Swim sprint session
Warm up
100m choice
Skills and drills
2x50m fist
1x50m kick
2x50m finger drag
1x50m kick
2x50m 616
Main set
4x100m
Going off 2.10
5x75m
Going off 1.30
10x50
Going off 1.00
10x25m
Going off 0.30
Cool down
100m"

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

UNITE

"Build me Up"

AMRAP 8 mins

15 DB Hammer Curls
10 Situps
12 DB Tricep extension
10 Situps
9 Bicep Curl

AMRAP 20

20 DU / 40 SU
15/12 Cal Ski
20 DU / 40 SU
10/8 Cal bike
20 DU / 40 SU

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

ADRENALINE

TTB Strength:

AMRAP 8 mins

10 D-Ball Slams
5 Hollow Hold Band Press Down
30s Plank hold
10 V-up

INDIVIDUAL WOD

18min AMRAP

50 DU
5 Dual DB Hang Snatch 50/35#
8 Burpee Box Jump Overs

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

"

GYMNASTICS

TTB Strength

4 Sets (W1/4)
8-12 Low Bar TTB
12 Hollow Hold Banded Lat Pushdowns
10 Kip Swings

12 Min Cap"

"

EMOM

EMOM x15 Mins
1- 8x50ft Shuttle Runs
2- 12-16 DB Clean & Jerk @ 1xDB
3- 8-15 HR Push Ups

"

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

"

INDIVIDUAL

EMOM x10
1- 8-12 Cal Bike
2- 15-20 Russian KB Swings

Rest 3 Mins

EMOM x10
1- 8-12 Cal Row
2- 12-16 KB Reverse Lunges

Rest 3 Mins

FINISHER
3 Rounds
20 KB Russian Twists
30-60s Plank Hold
Rest 60s between rounds

(8 Min Cap)

"

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

GYMNASTIC/SKILL

3 ROUNDS

3 Negatives
3 HSPU

Into :

6 Freestanding HSPU

OR

Freestanding HS Hold (abmat)

WOD

10 AMRAP

3-6-9-12-15-18..
HSPU/ Box Pike
6 Thrusters 65
9 BJO

On Min. 10 Attempt A 1 RM Clean

TC : 18Mins.

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

5 ROUNDS

15 Cal Ski
10 KB Hang Clean & Jerk 2x12
10 BJO

5 ROUNDS

15 Cal Bike
10 TTB
10 BJO

TC : 30Mins.

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

GYMNASTIC/SKILL

3 Rounds

3 Negatives
3 HSPU

Into

6 Freestanding HSPU

OR

Freestanding HS Hold (abmat)

WOD

10 AMRAP

3-6-9-12-15-18..
HSPU
6 Thrusters 95/65
9 BJO

On Min. 10 Attempt a 1 RM Clean

TC: 16 Mins.

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

Teams of 2 (Share however)
5 Rounds For time
30/24 Cal row
20 DB Hang Snatch (50/35)
10 Box Jump (30""/24"")

no rest

5 Rounds
10 Dual DB Push Press (50/35)
20 Box Jump over (24""/20"")
30/24 Cal Ski"

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

Push pull strict week 4/4

4 sets on the 3:00

A1) Max set of strict pull ups
A2) Max Set of Strict Ring dips

for time

25 toes to bar
100m DB farmer carry 2 x 50/35lbs
15 burpees box jump overs
100m DB farmer carry
15 burpee box jump overs
25 toes to bar

TC15

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

New 5-Week Block:

(Strength)
Pull-Ups: 4 x 5-8 (use banded assistance if necessary)

(Accessory)
Landmine Press: 3x12 (light to moderate weight, focus on control and stability)

(Build each set with the landmine press)

Finisher

For Time: (21-15-9)

Wall Balls

Push-Ups

Ski Erg Calories

T/C - 8

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

"1. 6 minutes on / 3 minutes off x 3 sets:
50 ABmat sit up
40/30 cal AB
Max Strict pull up / Banded strict pull up

*aim for 60-90 seconds of strict pull ups

2. EMOM for 6 minutes
1. 30s Side plank rotations L
2. 30s Side plank rotations R"

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

"Every 6 minutes for 3 sets:
400m Run
300/200m Row
3-9 Bar muscle up

*time cap: 5 minutes per set

*choose a number of BMU you can complete unbroken

*scaling
- Jumping bar muscle up
- Chest to bar pull up
- Jumping chest to bar

"Gymnastics EMOM (1/4)

EMOM for 6 minutes:
1. 30 second Wall facing HS hold
2. 30 second Box piked HSPU"

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

5 ROUNDS

20/15 Cal Bike
10 KB Hang Clean & Jerk 2x16/12
10 BJO

5 ROUNDS

20/15 Cal Bike
10 TTB
10 BJO

TC: 30Mins.

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

Every 90s x 5

1 Muscle Snatch
1 Power Snatch
1 Squat Snatch

Build to heavy for complex.

21-15-9 reps for time of:
Power Snatches
Strict Handstand Push-Ups

♀ 95 lb
♂ 135 lb

TC12

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

-Team Up Tuesday-

Teams of 2
AMRAP 30

100/80 Cal Row
100/80 Cal Ski
100/80 Cal Bike
Goal: Most teams will complete 2 full rounds within the 30-minute time cap.

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

Pull Up Strong W2
EMOM 16
1) Ring Push Up Support Hold/Ring Push Ups
2) Pull Up or Scap Pull ups
3) Ring Rows
4) Dips

5 Rounds For Time
10/8 Bike Cal
10 DB Snatch*
Rest 1min
(18min)
*Each Round, add 2 db snatch*

E2MOM x 5
3 Deadlift

AMRAP 5 x 3 (rest 2:30)
3 Wall Walk
6 Strict Pull Up*
9 Bench Press (115/75)**
12 Burpee to Target

*Scale:
Jumping Pull Up

**RX+:
135/95

Barbell Walking Lunge / Alternating Lunge Jump
10-8-6-X

Dumbbell Bench Press / Single Arm Bent Over Row
10-8-6-X

Dumbbell Hammer Curl
10-8-6-X

-Team Up Tuesday-

Teams of 2
AMRAP 30

100/80 Cal Row
100/80 Cal Ski
100/80 Cal Bike
Goal: Most teams will complete 2 full rounds within the 30-minute time cap.

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

"Every 12 mins x 3 rounds

In Pairs

3000/2500m Bike
400m Run Together
25 Burpees
400m Run Together"

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

"Comp Prep

Team Of 3

400m Run Together Buy In

50-40-30-20 Row / Ski Same Time
15 Sync Burpee Over Line After Each Round

400m Run Together Buy Out

Rest

3 on 1 off x 4 sets

20 Toes To Bar / Knee Raise
20 Sync DB Alt Snatch 2P
Max Cal Bike "

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

OUTDOOR ENDURANCE

Teams of 2

400kcal Row

4 Km Run

6 Rounds of
10 DB Alt Hang Snatch
10 Burpess o/DB

-Both partners Working at same time
-Chip away at any of the targets however you like

TC- 36 Min

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

HYBRID

"Raha Princess"

Every 10 Minutes for 30 Minutes (3 rounds)
200m Run
10 Push Up
15 Air Squat
20 Reverse Lunge
200m Run
20 Reverse Lunge
15 Air Squat
10 Push Up
200m Run

In remaining time Max Cal of your choice on
any machine

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

UNITE

Front Squats

Build To 3 RM

TC 10min

PARTNER WOD

YGIG, Share However

3 Rounds For Time
30/24 Cal Bike
20 Dual DB Box Step Overs 24/20”
10 Dual DB Clean & Jerk 50/35#

TC: 18 Mins

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

"

WARRIOR WEIGHTLIFTING

PARTNER WORKOUT:

Snatch

In 5 Mins
30 Cal Bike
15 Synchro Bar over Burpees
Max Power Snatch (YGIG)

x4

(20 Min total)"

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

"

WARRIOR WEDNESDAY
Partner Workout

For Time

5 Rounds
40 Wallballs
20 Synchro Sit Ups
20 SA Synchro OH Reverse Lunges

*Every 4 Mins (Incl. 00:00)
300m Ski

28-32 Min Cap

L1- >22.5lb
L2- 25lb
L3- 30lb
Spicy- 35lb

"

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

ALL IN!!

TEAM OF 2

30-25-20-15-10
Line Burpees (sync)
30 STO 65
24 Wall Ball (over rig)
18 TTB

TC : 30Mins.

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

TEAM OF 2

4 ROUNDS

600m Row
100 DU/ 200 SU
15 Angel Press (sync) 35
30 Air Squats (sync)

TC : 30Mins.

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

ALL IN!!

TEAM OF 2

30-25-20-15-10
Line Burpees (sync)
30 STO 95/65
24 Wall Ball (over rig)
18 TTB

TC: 30 Mins.

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

3 Sets
Max reps Strict Pull ups/ Banded Strict Pull ups
Max Reps Dual DB Bent Over Row
Max Reps Ring Row
2 min rest bt sets"

"EMOM x20
-12/09 Cal Bike
-30 sec max HSPU
-12/09 Cal Bike
-30 sec DB Hang Clean and jerk
-Rest "

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

EMOM 28

1 - 12/9 Cal row
2 - 12 S/A KB clean and jerks
3 - 12/9 Cal ski
4 - 15 v ups

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

Metcon Wednesdays

5 Rounds for time

30/24 Cal Echo bike
20 Db Snatch 50/35
10 Burpee Box Overs

Rest 60s After Each Round

T/C - 30

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

"For time:
27-21-15-9
cal Ski
Dual KB front rack lunge (2x16/12)

*at 15 minutes, then

9-15-21-27
cal Row
Dual KB squat (2x16/12)

*time cap: 12 minutes and 27 minutes "

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

"Weightlifting (1/4)

Every 2 minutes for 6 sets:
3 Position Squat Snatch

*start at RPE 6 then add weight each set

*3 pos = hang, below knee, floor

For time:
21-15-9-15-21
cal AB
Power Snatch (75/55)

*time cap: 12 minutes"

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

TEAM OF 2

4 ROUNDS

800/600m Row
100 DU/ 200 SU
15 Angel Press (sync) 50/35
30 Air Squats (sync)

TC: 30Mins.

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

EMOM 40

1 - 12/9 Cal Bike
2 - 10 Kettlebell Swings + 10 toes to bar
3 - 12 Box Jump Overs
4 - 12/9 Cal Ski
5 - Rest

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

- Wa7sh Wednesday -

AMRAP 7 Minutes:

9 S/A DB bent over rows right
6 S/A Half kneeling press right
3 S/A Devils press right
Repeat on left side

Rest 2 Minutes

EMOM 8 Minutes:

15/12 Cal Row
10-12 Med Ball Slams
Rest 2 Minutes

AMRAP 7 Minutes:

10 Goblet curtsey lunges
10 Goblet squats
20 V ups

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

Partner Metcon (30min)
100 Wall Balls
50 Db Sit ups
100 DB REverse Lunges
50 Deck Squat
100 DB Push Press (1 x db)

P1 = AMRAP Metcon
P2 = Ski

Snatch and Clean

Muscle Snatch
EMOM x 5
1 Muscle Snatch + 1 Hang Muscle Snatch
*Heavier than last week
Snatch E90s x 9
1 Snatch Pull + 1 Full Snatch

E2MOM x 4
Clean Pull + Clean + 2 Split Jerk

E2MOM x 4
Clean + Clean + SJ

E2MOM x 5
5 Push Press

E2MOM x 5
4 Thruster

E2MOM x 5
3 Front Squat

E2MOM x 10
- 2 Squat Clean Singles, Pause at Knee

E2MOM x 5
- 4 Clean High Pull

- Wa7sh Wednesday -

AMRAP 7 Minutes:

9 S/A DB bent over rows right
6 S/A Half kneeling press right
3 S/A Devils press right
Repeat on left side

Rest 2 minutes

EMOM 8 Minutes:

15/12 Cal Row
10-12 Med Ball Slams
Rest 2 minutes

AMRAP 7 Minutes:

10 Goblet curtsey lunges
10 Goblet squats
20 V ups

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

SWIMMING

"""Swim endurance set
Warm up, skills and drills
5:00-5:15
200m choice
2x50m Closed fist
2x50m Catch up
1x50m kick
2x50m single arm L/R
1x50m kick

5:15-6:00
Main set
150m easy
300m pull buoy hard
600m easy
300m pull buoy hard
150m easy

Cool down
150m choice """

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

"""Hybrid Doubles

12 Window

- 400m Run (Together)
- 50m Sled Pull @ Race weight
- 800m Run (Together)
- Max Wall balls (Syncro)

3 Min Rest

12 Window

- 400m Run (Together)
- 80m Db Lunges (Shared)
- 800m Run (Together)
- Max Meters Farmer Carry (Shared)"

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

ESCALATE

PARTNER WOD

Individual Workout
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. Leg Raises

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. 16 V-Sit Ups

(30 Mins)

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

MAYHEM

EMOM x 32

First 16 Minutes
1) 15 DB Deadlift
2) 15 Box Jump
3) 1:00 Bike
4) Rest

Last 16 Minutes
1) 15 Burpee
2) 15 AB Matt Situps
3) 1:00 Ski
4) Rest

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

"

BACK SQUATS

Every 2 Mins x6 (w5/5)

Build to heavy 3 Back Squat

*Start at 6RPE and build
**No tempo / pauses"

"

FOR TIME

30 Burpee Box Jumps
30 Pull-ups
30 Back Squats @ 50% of max"

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

"

INTERVALS

2 Mins ON / 2 Mins OFF x8

a) 15 Cal Bike
Max DB Box Step Ups @ 1xDB

b) 20 Plate G2OH @ 25lb
Max Burpee to Plate

"

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

LIFTING

Complex

5 ROUNDS

1 Deadlift
1 Hang Power Clean
1 Power Clean
4 Front Rack Lunges

WOD

EMOM 16

1. 8 Cal Ski
2. 10 Power Clean 75
3. 20 Push Ups
4. 12 Front Lunges

TC : 16Mins.

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

EMOM 28

1. 12 Shuttle Run
2. 20 KB Swing 16
3. 15 V-Ups + 20 Push Ups
4. Rest

TC : 30Mins.

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

AMRAP 7 MIN x3 Rounds
400 mts run
20 V-ups
20 mts DB walking Lunges
20 Burpees Broad Jump

2 min rest bt AMRAPs

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

Weightlifting

Every 2 x 5

3 position squat snatch

1 high hang
1 hang
1 floor

Build to a heavy

10 Rounds for Time
3 Power Snatches (135/95 lb)
15 Wall Ball Shots (20/14 lb)

TC15

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

"Hybrid Doubles"

12 Window

- 400m Run (Together)
- 50m Sled Pull @ Race weight
- 800m Run (Together)
- Max Wall balls (Syncro)

3 Min Rest

12 Window

- 400m Run (Together)
- 100m Sandbag Lunges (Shared)
- 800m Run (Together)
- Max Meters Farmer Carry (Shared)

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

"4 minutes on / 2 minutes off x 6 sets:

1.
400m Run
Max cal AB

2.
500/400m Row
Max Burpee over Erg

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

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

"Every 12 minutes for 3 sets:
800-1000m Run
800-1000m Ski

*target time: sub 9 minutes

*time cap: 10 minutes per set"

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

EMOM 28

1. 12 Shuttle Run
2. 20 KB Swing 24/16
3. 15 V-Ups + 20 Push Ups
4. Rest

TC: 30Mins

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

Bar Muscle Ups Practice 20mins
RX
EMOM 10:
1 Set Bar Muscle-Ups

Level 1
Attempts/ Banded jumping bar muscle ups

level 2
Drill Circuit: (Rotate through each station for 10 minutes)
Low Bar Transitions 3/5 Reps:
Hips to bar
Low bar transitions transitons
Bar support dips

Scaled
10-Minute EMOM: Alternate between:
5-8 banded Chest-to-Bar Pull-Ups
5 Low Bar Transitions or 5 Box-Assisted Bar Muscle-Ups

1-2-3-4-5-6-7-8-9-10
Burpees over DB's
Dual DB Front Squats 2 x 50/35lbs

TC9

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

- Thursday Intervals -

6 Rounds

40s work 20s Rest

Cal Bike
Kettlebell Swings
Push ups
Air Squats

Core cash out

10 Hollow rocks
8 V ups
6 Single Leg V ups

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

EMOM 16

1) Rope Clamping/ Rope Climbs/Seated Rope Pull
2) V-Ups
3) HSH Shoulder Taps
4) KB Gorilla Row

EMOM 20
1) 10 Shuttle Runs
2) AMRAP 5 TTB + 5 Push Ups

EMOM x 10
3 Power Snatches (115/75)

AMRAP 12
10 Cal Assault Bike
20 Push Up
30 Air Squat
40 Double Under*

*Scale:
120 Single Under

Back Squat / Squat Jump
10-8-6-X

Dumbbell Lateral Raise / Dumbbell Pull Over
10-8-6-X

Dumbbell Single Arm Standing Overhead Tricep Extension
10-8-6-X

- Thursday Intervals -

6 Rounds

40s work 20s Rest

Cal Bike
Kettlebell Swings
Push ups
Air squats

Core cash out

10 Hollow rocks
8 V ups
6 Single leg v ups

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

PRIMAL RACE

Team of 2

2 Rounds

400m Run
500m Row
6 Sled Push
400m Run
35/30 Bike
16 Tyre Flip
400m Run
500m Row
3 Laps Sandbag Carry 

CAP:45

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

LIFTING

Complex

5 Rounds

1 Deadlift
1 Hang Power Clean
1 Power Clean
4 Front Rack Lunges

WOD

EMOM 16

1. 12/8 Cal Bike
2. 10 Power Clean 115/75
3. 20 Push Ups
4. 12 Front Lunges

TC: 16 Mins.

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

TRIATHLON

"Walking lunge strength block phase 2
2 sets
10-6- 4
Every 1:30s
Walking lunge with barbell

4 sets (High effort)

20/16 Cal C2 Bike
10 Burpee box jumpovers
15/12 Cal C2 Bike
2 Lap Track

1:30 Rest per round

TC:20 Mins"

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

VO2

"Minor"

6 Rounds
3:00 ON // 1:30 OFF

3 Double DB Cluster
6 Burpee Over DB
9 Double DB Hang Clean
12 Double DB Push Press
Max Cals Row in Remaining time

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

MAYHEM

INDIVIDUAL WOD

AMRAP 14

15/12 Cal Bike
8 HSPU
15 Wall Balls 20/14#

Rest 2

AMRAP 14

200m Run
12 KB Swing 24/16#
15 Pull Ups

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

"

HYBRID
In Pairs

3 Rounds
800m Row
40 Dual DB S2OH
20x50ft Shuttle Runs
40 Dual DB Deadlifts

30 Min Cap

"

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

ACCESSORY

3 ROUNDS

7/7 Standing Bird dog Press
7/7 Supine Chinese plank march
10 Elevated G Squats 16
20 Wall Sit March

WOD

4 ROUNDS

22 Cal Bike
15 G-Squats 16
12 Pull Ups
15 KB Swings

TC : 18Mins.

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

6 ROUNDS

22 Cal Row
20 DB Farmers Lunges 2x30
15 Burpee Over Rower
10 Pull Ups

TC : 30Mins.

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

ACCESSORY

3 Rounds

7/7 Standing Bird dog Press
7/7 Supine Chinese plank march
10 Elevated G Squats 24/16
20 Wall Sit March

WOD

4 Rounds

30/22 Cal Ski
15 G-Squats 24/16
12 Pull Ups
15 KB Swings

TC: 17 Mins.

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

5-10 min practice of Chest to Bar Pull ups / Pull ups

"EMOM x8
- 10-12 C2B Pull up/ Pull ups
- 15/12 Cal Row

2 min rest

EMOM x8
- 12-15 Wall balls (20/14)
- 10-12 C2B Pull ups/ Pull ups

2 min rest

EMOM x8
- 12-15 Wall balls
-15/12 Cal Row

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

Pressing 5/5

Every 90s mins x 5

Build to 1 Rep Max push press

3 on 3 off x 4

20/15 Cal echo bike
10 burpee pull ups
Max push jerks 115/85lbs

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

"With a partner

AMRAP for 30 minutes:
800m Run (together)
60 Dual DB bench press (2x50/35)
40 Dual KB deadlift (2x32/24)

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

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

"Front Squat (1/4)

Every 2 minutes for 6 sets:
3 Front Squat

*start at RPE 6 and add weight each set

"EMOM for 12 minutes:
1. 16 Wall Ball (24/14)
2. 8 Burpee box jump over (24/20)"

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

6 ROUNDS

30/22 Cal Row
20 DB Farmers Lunges 2x40/30
15 Burpee Over Rower
10 Pull Ups

TC: 30Mins.

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

EMOM 8

3 Power Cleans (drop and go)

" As heavy as possible across "

Amrap 18

Teams of 2 IGYG full rounds

3 Wall Walks
6 Power Cleans
9 Toes to Bar

RX+ 155/105
RX 135/95lbs

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

- Big Friday -

""""Home Sweet Home""""
AMRAP 15:
15 Hand Release Push-ups
30 Sit-ups
60 Double Unders

Rest 5

In 15min windopw
1k/800m Row
1k/800m Ski

max distance row

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

Deadlift Cycle W3

E2MOM x 6
4 Reps
Building in weight
Nothing over 85%

For Time:
120/100 Cal Row
80 Burpees over Row
40 Deadlifts (125)
*Break up as you wish*

E2MOM x
1) Double Unders
2) 8 Row Cals + 8 KBS
3) 8 Ski Cals + 8 Sit ups
4) Bike Cals + Plate GTOH

E2MOM x 5
5 Bench Press
5 Wall Ball Floor Explosive Press

2 x 3 Rounds For Time: (16min)
6 Double Dumbbell Push Press (50/35)
8 Double Dumbbell Devil's Press
5/5 Double Dumbbell Farmer Carry Lunges

Rest 2min between sets

- Big Friday -

""""Home Sweet Home""""
AMRAP 15:
15 Hand Release Push-ups
30 Sit-ups
60 Double Unders

Rest 5

In 15min windopw
1k/800m Row
1k/800m Ski
max distance row

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

"Hyrox Friday's

"1 Round:

400m Run
40m Sled Push (Race Weight)

Directly into

1 Round

400m Run
20 Burpee Broad Jumps

Directly into

1 Round of

800m Run
500m Row

Directly into

1km Run
1km Ski

1 Round of

1 Lap Walking Lunges 50/35
50 Wall Balls 20/14""

T/C - 30"

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

OLYMPIC WEIGHTLIFTING

1. Snatch Balance
E2. 30x5
3 Snatch Balance @70%

2. Squat Snatch Waves
E90 x9 (13.5mins)
3-2-1 (3 rounds)
Round 1: 50-60-70%
Round 2: 60-70-80%
Round 3: 70-80-90%

Accessories
2-3
a) KB RDL x8/8
b) Kneeling Box Jump x5
c) (Weighted) Plank 30s

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

INTERVALS

4 Rounds

15/10 Cal Row

(Cap :30)

Rest 1:00 BTS

WOD

8 Rounds

Every 2 Mins. Complete

1. 12/8 Cal Row
10 Burpee Over Rower

2. 12/8 Cal Row
2 Wall Walks

TC: 17 Mins.

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

"3 minutes on / 2 minutes off x 6 sets:

1.
500/400m Row
Max DB box step up (50/35 - 24/20"")

2.
30/20 cal AB
Max Wall Walk

*alternating between 1 and 2 for 3 sets of each

*aim to have 1 minute on each Max movement "

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

ADRENALINE

Hand Stand Push up Activation

1:00 On / 1:00 OFF

Max Handstand Hold

Or

5 sets

20s handtsand hold into 20 plank sohulder taps
rest as needed

AMRAP 20

12 Double DB Bicep curl
10 Close grip push ups
50 DU
15/12 Cal ski

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

"

TEAM SWEAT with barbell
A play on 17.4

AMRAP x 30 Mins

50 Deadlifts
50 Wallballs
50 Cal Row
50 HR Push Ups

L1- >85lb
L2- 95lb
L3- 105lb
Spicy - 125lb

"

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

ENDURANCE

TEAM OF 2

4 Rounds

30/22 Cal Bike
20 DB Snatch (sync)
20/16 Cal Bike
20 Burpee Pull Ups
10/8 Cal Bike
20 HSPU

TC: 30 Mins.

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

"Hyrox Sunday's"

"1 Round:

400m Run
40m Sled Push (Race Weight)

Directly into

1 Round

400m Run
20 Burpee Broad Jumps

Directly into

1 Round of

800m Run
500m Row

Directly into

1km Run
1km Ski

1 Round of

50 Sandbag Walking Lunges
50 Wall Balls 20/14""

T/C - 30"

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

"EMOM for 20 minutes
1. 15/12 cal Row
2. 15 Dual DB Push press (2x50/35)
3. 15/12 cal Ski
4. 15 Dual DB hang Clean

-into-

3 rounds for time:
15/12 cal Row
15 Dual DB push press
15/12 cal Ski
15 Dual DB hang clean

*time cap: 30 minutes"

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

"Pressing (1/4)

Every 2 minutes for 5 sets:
5 Strict Press

* add weight each set

"5 rounds:
10 Power Cleans (135/95)
5 Burpee pull up

*time cap: 15 minutes

*scaling
- 95/65lbs
- Burpee Touch "

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

TEAM OF 2

4000/3200m Ski

But 0:00 and every 3min complete

1. 16 Thrusters 2x40/30
10 Burpees

2. 16 DB Snatch
10 Box Jump

TC:30Mins

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

EMOM x 10
5 Strict Ring Dip*
5 Strict Pull Up*
-alternate movements

*RX+ is to add weight, building each round

5 Rounds for Time: (16min)
20 Cal Row
10 Bench Press (135/95)*
5 Bar Muscle Up*

*Scale:
10 Bench Press (95/65)
10 Box Jumping Bar Muslce Up

Kick off your Sunday with a refreshing community run! Join us at 7 AM at Boroughs Café Yas Marina for a fun, all-levels session. Everyone runs at their own pace, turning back after 20–30 minutes as guided by the coach. Open to all—come run with us!

5 min practice of Wall walks
Rx: EMOM x 5
3-5 Strict HSPU/ Wall facing HSPU "

4 Rounds
5 min AMRAP
Buy in: 3-4 Wall walks
then AMRAP 15 Air squats
12 KB Swing
9 Box Jumps (24"/20")
90 sec rest bt AMRAPs

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

MAYHEM

PARTNER WOD

YGIG, Share However (Unless Stated)

Buy In
800m Run together

22-16-10
Hang Snatches
Burpee Over Bar
Thruster

400m Run together

10-16-22
DB Alt Hang Snatch
Burpee Over DB
DB Single Thruster

Cash Out
800m Run together

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

ADRENALINE

TTB Strength:

3 Rounds For Quality

6 Weighted Hanging Knee Raises
12/12 KB Side Bends
15 leg Raises

INDIVIDUAL WOD

AMRAP 18

50 DU
1 Wall Walk
10 KB Hang
Clean & Jerk 24/16#
1 Wall Walk
15 TTB
1 Wall Walk

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

UNITE

Clean

Build To 1RM

TC 10min

PARTNER WOD

YGIG, Share However

AMRAP 8 mins

20/16 Cal Bike
16 HSPU
12 Box Jumps Overs 24/12
8 Clean & Jerk 135/95#

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

ESCALATE

INDIVIDUAL MetCon

Every 10 x 3 (30 Minutes)
200m Run
10 Push Up
15 Air Squat
20 Reverse Lunge
200m Run
20 Reverse Lunge
15 Air Squat
10 Push Up
200m Run

In remaining time Max Cal of your choice on
any machine

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

MAYHEM

INDIVIDUAL WOD

5 Rounds For Time:

400m Run
15 Pull Ups
10 Bar Facing Burpee
5 Deadlift 185/135#

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