ADRENALINE

Toes to Bar Strength

EMOM 8
1) 8 Weighted Kipping Knee Raises
2) 10 Hollow Rocks + Max Hollow Hold

INDIVIDUAL WOD

7 Rounds For Time:

50 DU
3 Dual DB Hang Clean and Jerks 50/35#
6 Toes to bar

Cap 16min

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

"

GYMNASTICS

EMOM12

1. 20-30s Headstand or Handstand Hold

2. 8 Lying Kipping HSPU Drill

3+4. 5-10 Kipping HSPU

"
2Mins on; 1min off x 4 (alternate between A and B)

A.
12 Box Jumps
10 V-ups
Max Reps HSPU

B.
35 Double Unders / 75 Single Skips
10 Burpees
Max Reps HSPU

"

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

"

4 Rounds:

20 Slam Balls
20 Alternating Gorilla Row
20 Cal Row

(15 Min Cap)

Rest 2:00

4 Rounds:

12 Burpees
12 Double DB Bench Press
12 Cal Ski

(32min cap)

Core Finisher

3 Sets:

30s Side Plank Dips (R)
30s Flutter Kicks
30s Side Plank Dips (L)
30s Rest

L1 - 2 x 15lb-20lb / 8kg KB's
L2 - 2 x 22.5/25lb / 12kg KB's
L3 = 2 x 30lb / 16kg KB's
SPICY = 2 x 35lb / 16kg KB's

"

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

"Foals"

EMOM 8

A) 8-10 DB Bench Press/Floor Press
B) 5-7 Pause DB Front Squats (3 sec Pause)

EMOM 20

1) 15/12 Cal Assault Bike
2) 15 TTb
3) 15/12 Cal Row
4) Rest

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

COMPETE

"

Teams of 2 - 40min running clock
3000m Row
Swap every 200m run

3000m ski
Swap every 10 TTB + 10 Wallballs

200cal Assault Bike
Swap every 10 DB Deadlifts + 10 STOH ——————————————-Finisher
Accumulate 3min deadhang
Every break - 20 Russian twists

"

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

12-Min HSW Play
Focus: Control, confidence, and challenge in handstand walking.

Options:
Wall Holds / Walks
Partner-Assisted HSW
Freestanding HSW
HSW over Obstacles (plates, ramps, cones)
Turns & Pirouettes (¼, ½, full)

WOD

20:00 EMOM

min1: 10-15 Toe to Bar
min 2: 10-15 Box Jump Overs 20”
min 3: 5-10 HSPU
min 4: 30/50 Double unders
min 5: Rest

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

10 Rounds for Time

10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups

TC : 30Mins.

12-Min HSW Play
Focus: Control, confidence, and challenge in handstand walking.

Options:

Wall Holds / Walks

Partner-Assisted HSW

Freestanding HSW

HSW over Obstacles (plates, ramps, cones)

Turns & Pirouettes (¼, ½, full)

WOD

20:00 EMOM
min1: 10-15 Toe to Bar
min 2: 10-15 Box Jump Overs 24/20”
min 3: 5-10 Strict HSPU
min 4: 30/50 Double unders
min 5: Rest

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

10 Rounds for Time

10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups

TC : 30Mins.

"Hybrid

2 Rounds
AMRAP 4 min
400 mts Run (200 mts run)
30 Wall balls (20/14)
Max mts Ski in remaining time

2 min rest

AMRAP 4 min
500/400 mts Ski
100 DU
Max Shuttles YGIG (100 mts run)

2 min rest

AMRAP 4 min
400 mts Run (200 mts run)
30 mts Dual DB Farmers Lunges (2x50/35)
Max mts Ski in remaining time

2 min Rest "

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

"HYBRID"

0 - 8 Minutes
- 1Km Run

10 - 18 Minutes (EMOM STYLE)
- 16 - 20 Weighted Lunges

20 - 28 Minutes
- 1Km Run

30 - 38 Minutes
- 10 - 15 Wall Balls (all sets need to be unbroken, choose a number that makes this achievable)

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

PUSH STRENGTH

Foam roller openers

Lat activation

Banded floor press

Strength – Strict Press

E2MOM x 5 sets

4 reps @ 85% of 3RM

Tempo: 30X1

WOD

5 RFT
16/11 CAL BIKE
6 BURPEE BOX JUMP
6 BMU / BURPEE PULL UP

TC - 16MIN

*ALL GAS NO BREAKS ON A TUESDAY GUYS !!!!

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

CLASSIC HYBRID

800M RUN
50M SLED PULL
50M SLED PUSH
800M RUN
40 WALLBALL
40 SANDBAG LUNGE
800M RUN
30 BURPEE BOX JUMP
140M FARMER CARRY
800M RUN
TC - 42MIN

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

OLYMPIC WEIGHTLIFTING

Barbell Complex (3 rounds):

Muscle Snatch x3
Overhead Squat x3
Snatch Balance x3
Hang Snatch x3 (light)

Hang Snatch (Below Knee): 5x2 @ 70%

Snatch Balance: 4x3 @ moderate load

Snatch Pull + Snatch: 3+1 x 4 sets @ 70%

Overhead Squat: 4x3 @ RPE 8

Hollow Rocks: 3x20

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

"Weightlifting (1/4)

Every 2 minutes for 5 sets:
3 Position Power Snatch

*add weight each set

*from the floor - hang below knee - hang above knee"
"EMOM for 10 minutes:
1. 6 OHS (95/65) + 6 Toes to bar
2. 12 Burpee over Bar

*optional Rx+
barbell at 115/85lb
8 OHS + 8 Toes to bar "

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

"

With a Partner

Every 8 minutes for 4 sets:
400m Run or 5 laps (together)
60 alternating DB hang snatch
80 Wall Ball
Max Burpee over DB's

*share however - 1 works. 1 rests.

*score total burpees

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

Push Press Week 3

Go every 90s

5 x 3 at 80%

For Time:

30 Chest to bar Pull Ups
500m/400m Row
30 Clean and Jerks 115/95
500m/400m Row
30 Chest to bar pull ups

Time Cap: 16 minutes

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

Teams of 2

For Time
100/80 Cal Ski
50 DB Box Step over (24"/20") (2x50/35)
40/32 Cal Row
30 DB Snatches (50/35)
20 Syncro Burpees

2 min rest

20 Syncro burpees
30 Box Jump over (30"/24") (2x50/35)
40/32 Cal Ski
50 DB Snatches (50/35)
100/80 Cal Ski

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

HYBRID

AMRAP 40

500M ROW
25 SIT UPS SYNC
20 DB HANG SNATCH
500M SKI
10X10M SHUTTLE RUN SYNC
30 LUNGES STEPS
20 BOX JUMP OVERS

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

UNITE

STRENGHT

Every 90sec x 6 Sets

2 Squat Clean with 3 sec Pause above the knee @80%

Partner WOD
YGIG - Waterfall Style

18min AMRAP

10/8 Cal Bike
8 Thrusters 95/65
6 Burpee Box Jump Overs 24/20”

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

"

WARRIOR WEDNESDAY

In Pairs For Time:

50 Cal Bike
50 DB Box Step Over
50 DB Thruster.
100 Plate Sit Ups
50 DB Thruster
50 DB Box Step Over
50 Cal Bike

35 Min Time Cap

Thrusters = Double DB
Step overs = Single DB

L1 - 2x15lb-20
L2 - 2x22.5lb-25lb
L3 - 2x30lb
SPICY - 2x35lb

"

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

"Corella"

2 Rounds of:

AMRAP for 6 Minutes:
10-15-20-25... etc
Cal Row
Cal Ski

- Rest 2 Minutes -

AMRAP for 6 Minutes:
10-15-20-25... etc
Burpee to Plate
1-2-3-4-5-6... etc
Lap Run

- Rest 2 Minutes -

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

"

Hyrox Doubles

10 Window:

- 800m Run
- 500m Ski
- Max Sled Push

2 Minutes Rest

10 Window:

- 1Km Run
- 40m Burpee Broad Jumps
- Max Farmers Hold (32/24)

2 Minute Rest:

10 Window:

- 1.2Km Run
- Max Wall Balls

"

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

Row:
500m → 400m → 300m → 200m → 100m

Between Each Row (including after the final 100m):

10 Box jumps 24/20
3 Wall Walks
20 Russian KB Swings (24/16 kg)

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

Squat Snatch

Lift every 90s

2×3 snatch @ 65–70%

2×2 snatch @ 70–75%

3×1 snatch @ 75–80%

WOD

5 Rounds for Time

Each Round:
10-8-6-4-2 Power Snatch 135/95
15 Wall Balls (20/14 lbs)
15/12 Cal Row

RX+ 155/105lbs

TC: 18Mins.

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

"

WARRIOR BARBELL

In pairs 28min AMRAP:

40 Cal Ski
40 Power Snatches
40 Toes to Rings

40 Cal ski
40 OHS
40 Toes to rings

Snatch

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

- Scale toes to rings to hanging knee raises

"

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

Teams of 2 for time

10-20-30-40-50
Cal assault bike

2-4-6-8-10
Rounds of :
9 DB DL
6 Hang PC
3 Hang clean and jerks

DB work IGYG Full Rounds

TC : 30Mins.

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

"Strict Pull ups
4 sets of 8-10 reps

After each set
12-16 Deficit Push ups "

"EMOM x16
Min1: 3 Wall walks
Min 2: 10/10 DB Push press (2x50/35)
Min 3: Max Cal Bike
Min 4: Rest

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

WISDOM WEDS

Hanging scap shrugs

Superman holds

Wall-facing hollow rocks

4 sets:

3–5 Chest-to-Bar Pull-Ups (or banded)

6 Box Dips or Low Ring Dips @ 30X1

Rest 90 sec

WOD

16MIN AMRAP
""IN TEAM OF 2""
MAX CAL SKI ALT EVERY -
6 PULL UP
70M FARMER CARRY

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

CLASSIC HYBRID

3RFT
800M RUN
20 DUAL DB THRUSTER (35/22.5)
200M SANDBAY CARRY (IN HYROX LUNGE POSITION)

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

"Mixed Modal Conditoning

With a partner

Every 12 minutes for 3 sets:
400m Run or 5 laps (together)
1200m Row
400m Run or 5 laps (together)
Max cal AB

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

*score total cals "

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

"

AMRAP for 7 minutes
10-15-20-25-30... etc
cal Row
Slam Ball sit up

- rest 3 minutes -

AMRAP for 7 minutes
10-15-20-25-30...etc
cal Ski
Slam Ball lunge steps (bear hug or on shoulder)

- rest 3 minutes -

AMRAP for 10 minutes
15/12 cal Row
20 Slam Ball sit up
15/12 cal Ski
20 alternating Slam Ball lunge

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

AMRAP 6

3 Burpees to Plate
6 10m Shuttle Runs
6 Burpees to Plate
6 10m Shuttle Runs
8 Burpees to Plate
6 10m Shuttle Runs
ETC

Rest 2

Amrap 6
5-10-15-20-25 etc
Cal Bike
Cal Ski

Rest 2 x 2 Rounds

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

For Time

50-40-30-20-10
Calorie Row

Between each set
10 Push Ups
20 V Ups
30 Walking Lunges

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

Team Of 4
Time Cap: 30 Minutes

For Time :

1800m Row
2 athletes working on Row
2 athletes complete 20 Syncro Box Step-Ups (20”)

Skiers must switch after each 20 step-ups are completed

30 Syncro Burpee Box Jumps (24/20”) 2 work/2 Rest

120 Pull-Ups 1 work/3 Rest

30 Syncro Burpee Box Jumps (24/20”) 2 work/2 Rest

120 Syncro Kettlebell Swings (24/16 kg)2 work/2 Rest

30 Syncro Burpee Box Jumps (24/20”) 2 work/2 Rest

1800m Row
Same Format With 20 Syncro Box Step-Ups Every Switch

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

ESCALATE

Individual METCON

In 5 min window x 5

Buy in = 25/18 Cal Bike

AMRAP in

3 Wall Walks
6 D-Ball Slams 45/30#
9 KB Swings 24/16#

- Rest 2 between sets
- Pick up where you left off

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

"

BOOTY DAY

4 Sets:

5 Tempo Back Squats (30X1)
8/8 Single Leg Barbell Hip Thrust

Rest 2Min Between Sets

3 rounds for time:

16 Double DB Reverse Lunge
12 Cal Bike
8 Double DB Devils Clean

Rest 1:00 Between Rounds

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

"

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

"

Metcon Booty Day

17 Mins to Complete:

4-5 Rounds:

16 DB Hip Thrust
12 Plate Good Mornings
30s Hollow Hold

At 20Mins

1Min on; 1Min off x 10

A. Max Cal Row
B. Max DB Hang Snatch

L1 - 15-20lb
L2 - 22.5-25lb
L3 - 30lb
SPICY - 35lb

"

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

"Arctic Monkeys"

35 Window to Complete:

5 Rounds:
400m Run (Together)
100m Farmer Carry
50m Db Lunges

In Remaining Time: Max Wall Balls

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

COMPETE

"

Teams of 2
18min AMRAP
4-8-12-16-20-24 etc
Cal Ski
Cal Bike

Rest 4

20min AMRAP
400m Run
50 KBS
40 OH Kb Lunge
30 Pull-ups
20 HSPU
10 Wall Balls

"

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

Front Squats week 3

3-3-2-2-1-1
Every 2:00 X 6

Start the set at 60% of 1RM
Build up to a heavy single

WOD

Every 90 Seconds x 10 Rounds
(5 rounds of each pairing, alternating)

Odd Rounds:
20 Ab Mat Sit-Ups

Then: Max Calorie Ski in remaining time

Even Rounds:
15 Push-Ups

Then: Max Calorie Ski in remaining time, Score Cals on SKI

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

Teams of 2

2 Rounds

120 Wall Balls 20/14
40/32 Cal Ski
80 DB Snatch 50/35
40/32 Cal Ski
40 TTB

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

Front Squats week 3

3-3-2-2-1-1
Every 2:00 X 6

Start the set at 60% of 1RM
Build up to a heavy single

WOD

Every 90 Seconds x 10 Rounds
(5 rounds of each pairing, alternating)

Odd Rounds:
20 Ab Mat Sit-Ups

Then: Max Calorie Bike in remaining time

Even Rounds:
15 Push-Ups

Then: Max Calorie Bike in remaining time, Score Cals on bike

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

Row:
500m → 400m → 300m → 200m → 100m

Between Each Row (including after the final 100m):

10 Box jumps 24/20

3 Wall Walks

20 Russian Kettlebell Swings (24/16 kg)

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

"Teams of 2
12 sets total YGIG (full rounds)
18/15 Cal row
15/9 Cal Ski
100 mts run

Scaled:
15/12 Cal Row
12/9 Cal Ski
100 mts run

Time cap: 40 min "

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

"Hybrid Doubles"

Buy In:
800m Run (Together)
1000m Ski

2 Minutes Rest

Directly into 3 Rounds:
400m Run
2:00 Farmer Hold (Partner 1 holds for 1:00 unbroken then partner 2 does the same)
500m Row

2 Minutes Rest

Cash Out:
100 Wall Balls

T/C - 42

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

DEADLIFTS

Tempo RDLs

Hip CARs

Banded KB swings

E2MOM x 5 sets

4 reps @ 85% of 3RM

Pause at mid-shin on descent

WOD

5RFT
20 CAL ROW
12 HSPU

TC - 16MIN

*SCALE - PIKE PUSH UP

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

HYBRID DOUBLES

"IN TEAMS OF 2"
0-15-
400M RUN
50M SLED PULL
1KM ROW
50M SLED PUSH
400M RUN
15-30-
400M RUN
50 WALLBALL
1KM ROW
50 WALL BALL
400M RUN
30-45-
400M RUN
50 BURPEE TOUCH
1KM ROW
50BURPEE TOUCH
400M RUN

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

FUNCTIONAL BODYBUILDING

8 Banded External Rotations (per arm)

10 Tempo Push-ups (3-0-1)

12 Plate reach backs

10 Scapular Pull-ups

30-sec Dead Hang or Active Hang

PART A – PUSH (Chest, Shoulders, Triceps)
DB Bench Press – 4x8 @ RPE 7.5

Strict Seated Arnold Press – 3x10

Tempo Ring Dips (3-1-X) – 3x6-8 (band assisted if needed)

Cable or Banded Lateral Raises – 3x15

EZ Bar Skull Crushers or DB Extensions – 3x10-12

PART B – PULL (Back, Biceps, Rear Delts)
Chin-Ups (weighted if possible) – 4x6

Barbell Bent-Over Row (underhand grip) – 4x8

Single Arm DB Row on Bench – 3x10/arm

Incline Bench DB Curls – 3x10-12

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

"Gymnastics (1/4)

EMOM for 12 minutes:
1. 10-15 Toes to rings
2. 8-12 Feet elevated Ring Row
3. 8-12 Ring Push up
4. Rest "
"3 rounds:
42/36 cal Ski
30 Wall Ball
90 Double under

*time cap: 18 minutes

"

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

"

With a Partner

2 rounds:
100/80 cal AB
100 Dual DB Deadlifts
100 Dual DB Bench Press
100 Dual DB hang Cleans
100 V-up

*share however - 1 works. 1 rests.

*time cap: 30 minutes

"

Hybrid Doubles

Buy In:
800m Run (Together)
1000m Ski

2 Mins. Rest

Directly into 3 Rounds:
400m Run
2:00 Farmer Hold (Partner 1 holds for 1:00 unbroken then partner 2 does the same)
500m Row

2 Mins. Rest

Cash Out:
100 Wall Balls

TC : 42Mins.

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

Week 4 Front Squats Deload

Every 2 Minutes x 5 Sets

3 Front Squats @ ~60–65% of 1RM

He Walking Dead ☠️ – Part 2
For Time:

100 Double Unders

10 Squat Snatches @ 50 kg

80 Double Unders

8 Squat Snatches @ 60 kg

60 Double Unders

6 Squat Snatches @ 70 kg

40 Double Unders

4 Squat Snatches @ 80 kg

20 Double Unders

2 Squat Snatches @ 90 kg

Time Cap: 16–18 Minutes

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

Every 5 mins x 5

15/12 Cal Bike
15 Wall Balls
15 Toes to Bar
15 Box Jumps

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

MAYHEM

INDIVIDUAL WOD

4 rounds for time:

500/400m Row
5 Clean & Jerks 155/115#
10 Pull Ups
50m Dual KB Farmers Carry 24/16#

Cap 25min

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

"

LONGER CONDITIONING DAY

500m Ski Erg
80 Wall Balls

500m Ski Erg
40 Burpee Box Jumps

500m Ski Erg
40 KBS

500m Row
40 KBS

500m Row
40 Burpee Box Jumps

500m Row
80 Wall Balls

30-35min time cap

**Full KBS

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

"

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

"The Lumineers"

Every 90s x 4 Rounds (12)
A) 6/6 DB Bulgarian Split Squats
B) 10 Weighted Push-Ups
C) 15/12 Cal Row

Rest 90 Seconds Between Rounds. Repeat 4 Times.

Wod

10 Rounds for Time

20 Double Unders
8 HSPU
16 Ab mat Sit Ups

TC:20 Mins

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

"

Hyrox Race Workout:

Buy In:
1Km Run
1000m Ski

Into 3 Rounds:
- 400m Run
- 20/16 Cal assault Bike
- 30 Wall Balls

Buy Out:
1Km Run
Max Meters Row in Remaining Time

T/C - 40

"

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

Team of 4

Time Cap: 30 Minutes

For Time

1800m ROW
(2 athletes working on Row)
(2 athletes complete 20 Syncro Box Step-Ups /20'')

ROWERIEST must switch after each 20 step-ups are completed

30 Syncro Burpee Box Jumps (24/20”) 2 work/2 Rest
120 Pull-Ups 1 work/3 Rest
30 Syncro Burpee Box Jumps (24/20”) 2 work/2 Rest
120 Syncro Kettlebell Swings (24/16 kg)2 work/2 Rest
30 Syncro Burpee Box Jumps (24/20”) 2 work/2 Rest

1800m Row
Same format with 20 Syncro Box Step-Ups every switch

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

6min amrap
5-10-15-20-25 etc
Burpee to plate
Shuttle runs

Rest 2

6min Amrap
10-15-20-25
Cal row
Cal ski

Rest 2 x 2

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

Team of 4
Time Cap: 30 Minutes

For Time
2000m / 1800m Ski
2 athletes working on ski
2 athletes complete 20 Syncro Box Step-Ups (20”)

Skiers must switch after each 20 step-ups are completed

30 Syncro Burpee Box Jumps (24/20”) 2 work/2 Rest

120 Pull-Ups 1 work/3 Rest

30 Syncro Burpee Box Jumps (24/20”) 2 work/2 Rest

120 Syncro Kettlebell Swings (24/16 kg)2 work/2 Rest

30 Syncro Burpee Box Jumps (24/20”) 2 work/2 Rest

2000m / 1800m Ski
Same format with 20 Syncro Box Step-Ups every switch"

Teams of 2

2 Rounds

120 Wall Balls 20/14
40/32 Cal bike
80 DB Snatch 50/35
40/32 Cal bike
40 TTB

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

"Every 2 min x6 Rounds
3 Power Clean and Jerk (add weight each round) "

"3 Rounds for time
7 Dual DB Thruster (2x50/35)
3 BMU or 6 C2B Pull ups or 9 Pull ups
50 DU
3 BMU or 6 C2B Pull ups or 9 Pull ups
7 Dual DB Thruster (2x50/35)
1 min rest bt sets "

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

FUN TIME FRIDAYS

FOR TIME
""IN TEAMS OF 2""
20 BMU
100/80 CAL BIKE
100 DEADLIFT (95/65)
400M RUN
80/60 CAL BIKE
80 POWER CLEAN
400M RUN
60/40 CAL BIKE
60 SNATCH
400M RUN
20 BMU
TC 42MIN

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

HYBRID RACE PREP

"FOR TIME"
2X ROUNDS
1KM RUN
500M ROW
30 WALLBALL @ RACE WEIGHT
2X ROUNDS
800M RUN
750M ROW
30 SANDBAG LUNGES
2X ROUNDS
600M RUN
1KM ROW
70M FARMERS CARRY

TC 50MIN

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

"Weightlifting (1/4)

Every 2 minutes for 6 sets:
Squat Clean and Split Jerk

sets 1-2: 3 reps at RPE 5
sets 3-4: 2 reps at RPE 6
sets 5-6: 1 rep at RPE 7"
"AMRAP for 10 minutes:
3-6-9-12-15...etc
Power Clean (135/95 - Rx+ 185/125)
6 Box jump over (24/20 - Rx+ 30/24)

*box jump reps remain the same throughout "

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

"

AMRAP for 12 minutes:
500/400m Row
30 Wall Ball
20 Box jump w/ step down (24/20)

- rest 4 minutes -

AMRAP for 12 minutes:
500/400m Ski
30/20 Push up
20 Box step overs (24/20)

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

This Team of 3 – 30:00 AMRAP with:

90 Wall Balls (20/14)

60 Bench Press (135/95)

60/45 Cal Bike

45 Burpee Box Jumps (24/20)

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

Teams of 3

30min Max Distance Row

P1 Row

P2
6 10m Shuttle Runs
8 Kettlebell Swings
10 Push Ups

P3 Rest

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

Accessories – 3 Sets

A1. 5–8 Strict Ring Dips
– 1-sec pause at the top

A2. 10–12 Ring Rows
– Pause at chest, control down

A3. 10–15 Hollow Rocks
– Maintain tension throughout

Rest 60–90 sec between sets

WOD

Amrap 20
Teams of 3

IGYG FULL Rounds
10/6 Cal bike
1 rope climb
8 wall balls

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

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

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

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

"

UPPER BODY STRENGTH

EMOM15

1. 8 Double DB Bench Press
2. 8 Barbell Bent Over Row
3. Rest

12min AMRAP

12 Slam Balls
12 Push Ups
12 Ring Rows
12 Shuttle Runs

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

"

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

"Pull up Focus"

This Set of Sessions will be purely focused on
pull-ups and progressing toward full strict pull
ups.

Max set of Strict Pull-ups

EMOM 8
1) 50% of Strict Pull Ups
2) 30s Hollow Hold

AMRAP 20 In Pairs

AMRAP 20

2 Chest To Bar/Pull Up
4 Devils Press
8 Goblet Squats

Rounds for Round

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

Cardio

7Mins. Window
1000m/800m row
Max assault bike remaining

rest 3

6Mins. Window
750m/600m row
max cal assault bike

rest 2

5Mins. Window
500m/400m row
Max cal assault bike

rest 1

2Mins. Window
250/200m row
Max assault bike Cals

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

6min amrap
5-10-15-20-25 etc
Burpee to plate
Shuttle runs

Rest 2

6min Amrap
10-15-20-25
Cal row
Cal ski

Rest 2 x 2

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

"Sunday Hybrid"

32 Minutes Max Steady Ski

Every 4 Minutes

A)
- 2 Length Farmer Carry (32/24)
- 15 Push ups
- 20 Sit Ups

B)
- 10 Heavy KB Swings (32/24)
- 1 Length Bodyweight Lunges

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

HYBRID ENGINE

E10MOM X5
ODD ROUNDS-
1KM SKI
750M ROW

EVEN ROUNDS-
80/60 CAL BIKE
140M FARMER CARRY

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

BARBELL CLUB

38 MIN AMRAP
"IN TEAMS OF 2"

26 DEADLIFT (185/155)
52 CAL ROW
26 BACK SQUATS (135/95)
52 CAL ROW
26 STOH (95/65)
52 CAL ROW
26 CLEAN (95/65)
52 CAL ROW
MAX CLEAN AND JERK (95/65)

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

"AMRAP for 15 minutes:
12/9 cal AB
2-4-6-8-10-12...etc
Bar muscle up
16 Dual KB shoulder to overhead (16/12kg - Rx+ 24/16)"
"Strength (1/4)

Every 3 minutes for 3 sets:
10 Seated dual KB press
10 Strict Pull ups / Banded Strict pull up

*use the same load across all sets
"

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

"

7 rounds:

400m Run or 5 laps
21 Walking lunge steps (body weight)
15 Pull ups
9 Burpee

*time cap: 35 minutes

"

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