Snatch
Every 90sec x8
3 hang power snatch
50-75%

For TIme
3min on // 1min off
200m run
15 burpee over bar
max power snatch, 135/95
until you hit 30 power snatches

Capped at 4 rounds

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

Olympic lifting

Tall clean + front squat 2 x 4

Power clean + push jerk 6 x 3

Split jerk foot work drills 4x3

Push press 3x5

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

Hybrid conditioning
Every 12min x3
1,000m run
60m burpee broad jump
40 wall balls

If you're up for it, 1,200m runs!

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

Bench Press Waves

Go every 2mins.
6 reps @ 70%
4 reps @ 75%
2 reps @ 80%
X 2

WOD

For time

15 Cal Bike
10 DB Box Step-Ups
20 Push-Ups

15 Cal Bike
20 DB Box Step-Ups
30 Push-Ups

15 Cal Bike
30 DB Box Step-Ups
40 Push-Ups

2 x 30 lb DB's

TC: 18Mins.

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

AMRAP x30 Mins.

50 Cal Ski (Cap yourself at 4 min)
50 SA KB Thrusters (25/25) (Rx-16kg)
50 V-Ups
50 KB Swings (16kg)
50 HR Push Ups

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

20 minutes EMOM

Min 1: 15/12 Calorie Assault Bike
Min 2: 12 DB Thrusters (50/35 lb)
Min 3: 12 Burpees
Min 4: Rest
Repeat 4 times.

Workout 2 AMRAP

Time: 15 minutes AMRAP

10 Sandbag Cleans (150/100 lb)
15 Russian KB Swings (70/53 lb)
20/15 Calorie Ski Erg

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

Strict Pull ups or weighted pull ups
4 x 6

Butter Fly pull up progression

WOD

For time

800-m Ski
100 double-unders
30 pull-ups
600-m Ski
75 double-unders
24 pull-ups
400-m Ski
50 double-unders
18 pull-ups

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

VogueFit

Pull Up Strength

4 Rounds For Quality:

10 Banded Strict Pull Ups
16 KB Gorilla Rows
60 Sec Rest

INDIVIDUAL WOD

12min AMRAP

200m Run
5 Dual KB Thruster 50/35
10 Pull Ups

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

"

Upperbody/Gymnastics

Toes to bar

EMOM12:

1. 10-15 Kip swings (cone in feet)

2. 6-8 Low bar T2B (Cue the push down here)

3. 5-12 Toes to rings or T2B

**Start people on different stations where needed, leave low bars set up with bands for the whole day. "
"2:30 on; 1:00

For MAX sit ups or until 120 sit ups are complete...

40 Double unders (or 80 singles)
15 Box jump overs
Max sit ups in remaining time

Cap = 5 Rounds (17:30)

"

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

"

10 Minute AMRAP

5-10-15-20-25-30 ect...

Cal Row
DB Hang snatch

Rest 3:00

10 Minute AMRAP

5-10-15-20-25-30 ect..

Box jumps
DB Hang clean

Rest 3:00

30s on; 30s off x 6

Plank hip dips

"

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

Part 1) 4 Rounds for Quality (12')

10-10 S.A DB Bent Over Row
10 DB Z Press
30 Flutter Kicks

WOD | 16' AMRAP
2-4-6-8...
- KB SDHP
- KB Goblet Squats
- 30 D.U / 80 S.U After each round

Coach's note: Arms or CORE Finisher

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

4 Mins on / 2 mins off x 6

1.)
10 Cal Row
15 Slam Balls

(*max cal ski remaining time)

2.)
200m Run
15 TTB / V-Ups

(Max DU / Skips remaining time)

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

"8000m row - teams of 3
Every 2000m complete
12 sync burpees
15 sync sit-ups
18 YGIG Barbell cleans"

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

Every 2 minutes for 6 sets:
1 Squat Snatch + 1 Hang Squat Snatch

*add weight each set

2 rounds:
20 Overhead Squat (95/65)
10 Bar Muscle up
-into-
3 rounds:
10 Power Snatch
15 Chest to bar / Pull up

*time cap: 12 minutes

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

AMRAP for 12 minutes:
400m Run
10 Dual DB power cleans
5 Wall Walk

Rest 4 minutes

AMRAP for 12 minutes:
400m Run
15 Dual DB shoulder to overhead
15 V-up / Knee raise / Toes to bar

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

Hyrox Doubles

Buy In : 2 lap Sandbag/Dball Lunges (shared)

Directly into: 2 Rounds

- 400m Run
- 1km ski

Directly into: 2 Rounds

- 400m Run
- 1km Row

Cash out : 100 Wall balls

TC - 36Mins.

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

Week 3/4

Go every 3 minutes

A1) Bench Press Warm-up:
10 @ 55%
8 65%
6 @ 70%
Top Set:
Max reps @ 75%

Stop 1-2 reps before failure

A2) Chin-Ups
5 × 6-8

Add load if all sets reach 6 clean

WOD
Amrap 15

Bad Cindy

5 Chest to Bar Pull Ups
10 Ring Dips
15 kB Goblet Squats 24/16kg

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

Teams of 2

4 Rounds for Time

50 Wall Balls
40/30 Cal Bike
30 Pull Ups
20 Box Jump Overs 24/20

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

Barbell Club

10 mins to hit a 1 rep Max Bear Complex

WOD

Teams of 2
30/24 Cal Bike
20 Synchro Chest To bar/Pull Ups
10 Bear Complex at 70%
30/24 Cal Bike
20 Synchro Chest To bar/Pull Ups
8 Bear Complex at 70%
30/24 Cal Bike
20 Synchro Chest To bar/Pull Ups
6 Bear Complex at 70%
30/24 Cal Bike
20 Synchro Chest To bar/Pull Ups
4 Bear Complex at 70%
30/24 Cal Bike
20 Synchro Chest To bar/Pull Ups
2 Bear Complex at 70%

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

Shoulder press
5 rounds
5 reps
~75%

Pull up strength
Every 2min x5
5 strict pull up
Hardest pull up option

Mixed Modal
10minARMAP
5 bar MU
10m OH DB walking lunge, left hand
10m OH DB walking lunge, right hand

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

Upper strength
Every 2min x5
10 seated DB press
5-10 strict pull up

Mixed modal
5 rounds for time
500/450m row or ski
24 alt DB snatch
12 T2B
25min cap
20min target

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

Squat Cleans

Every 90 Seconds for 7 Sets:

2×2 @75%
2x1 @ 80%
3x1 @ 85%

WOD

AMRAP 16

3 Toes to Bar, 3 db push press , 30 Double unders / 60 Single unders
6 Toes to Bar, 6 db push press 30 Double unders / 60 Single unders
9 Toes to Bar, 9 Db Push Press
30 Double Unders / 60 Single unders

RX - 2x 30 lbs

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

Teams of 2

30 Cal Bike
80 DB Box Step Ups @ 1xDB

30 Cal Bike
60 TTB / Hanging Knee Raises

30 Cal Bike
80 Renegade Rows

30 Cal Bike
60 Slamball cleans

30 Cal Bike
80 Synchro Sit Ups

Max shared cals on bike in remaining time
RX - 35lbs and slamball 30

TC: 35-40 Mins.

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

50/40 Calorie Ski
40 DB Z-Press (50/35 lb)
30 push ups
50/40 Calorie Row
30 Toes-to-Bar
30 DB Front Squats (50/35 lb)

Then:

10 Rounds:
5/4 Calorie Ski Erg
5 Burpees

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

LOADING UP

3 sets:
7 deadlifts
– Build to workout weight or slightly over.

MINI ROUND
2 set:
7 deadlifts (workout weight)
3-5 handstand push-ups
– Use workout variations.

WOD

RX:
21-15-9 reps for time:
Deadlifts (155/225 lb)
Handstand push-ups

SCALED
For time:
21-15-9
Deadlifts (125/185 lb)
12-9-6
Handstand push-ups

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

VogueFit

Deadlift Strength

5 x 5 Deadlifts @70%

Rest 60sec Between sets

Partner WOD - YGIG, Share However

5 Rounds For Time:

20/16 Cal Row
8 Dual DB Hang Clean & Jerk 50/35#
Burpee Over DB

Cap: 12min

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

"

Warrior Barbell

In pairs:

Every 5:00 x 6 sets

(3 sets on A, then 3 sets on B)

A.
30 Cal assault bike
20 Burpee over bar
20 OHS

B.
600m Row
30 Wall balls
20 Power snatch

A.

L1 - <45lb
L2 - 55-60lb
L3 - 65lb
SPICY - 70lb

"

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

"
Warrior Wednesday

In Pairs, 2 rounds FT:

60 Cal bike
60 Jumping pull ups
60 Synchro sit ups
60 Cal row
60 Double DB thrusters

Time Cap = 35-40mins

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

"

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

Part 1) 4'30 ON / 2' OFF x3

800/700m Row or Ski (sc: no more than 3:30)
Max Burpee Pull Ups

Rest 3:00

Part 2) EMOM 10'

a) 20 Wall Ball
b) 20 DB Hang Snatch

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

A.) Every 2:30 x 5

8 Pendlay Row
10 Standing Shoulder Press

B.) 4 rounds for time (15 Min T/C)

20 Box Jumps
15 HSPU or Pike Push Ups
400m Row / Ski

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

"Hyrox Doubles

Buy In : 2 lap Sandbag/Dball Lunges (shared)

Directly into: 2 Rounds

- 400m Run
- 1km ski

Directly into: 2 Rounds

- 400m Run
- 1km Row

Cash out : 100 Wall balls

T/C - 36
"

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

Every 2 minutes for 5 sets:
Sumo Deadlift

set 1: 5 reps
set 2: 4 reps
set 3: 3 reps
set 4-5: 2 reps

*add weight each set "

*add weight each set

AMRAP for 10 minutes:
10-20-30-40-50... etc
Wall Ball (20/14)
5-10-15-20-25... etc
Burpee box jump over (24/20)

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

Every 8 minutes for 4 sets:
1. 80/60 cal Row

2. 80/60 cal Ski or C2 Bike

*alternate 1 and 2 for 2 sets of each

**target time: 5 minutes per set

***scaling: 60/45 cals on each machine

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

4 Sets

12 Seated DB Arnold press
12 Ring Rows
6/6 Romanian Split Squats

WOD

Amrap 10

10 V Ups
20 Mountain Climbers
10 Skater Hops
20 Russian Kettlebell Swings (heavy)

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

4:30 On 2:30 Off x 6 (42)

500m/400m Row
500m/400m Ski
Alternate
Max cal Bike
Max Double Unders

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

Pressing strength
Every 60sec x6
3-6 wall facing HSPU
Then...
3 rounds
Every 30sec x3
1 wall walk + 10-15sec hold
- rest 30sec -

Strength version
Every 60sec x6
6-12 deficit push up
Then...
3 rounds
Every 30sec x3
1 wall walk + 10-15sec hold
- rest 30sec -

Aerobic development
In pairs
For time
1,2000m run
100 cal machine
800m run
60 cal machine
400m run
20 cal machine
25min cap
21min target

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

Functional Body Building

A1 Pull up 4x6-8 RPE 7
A2 Seated DB press 4x10

B1 Band lat pull down 3x12
B2 Push up 3x12-14

C1 DB curl 2x15
C2 Prone Y raise 2x12

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

Hybrid conditioning
In pairs
40minAMRAP
400m run
40 cal bike
40 burpee bar touch
40 D ball front squat, 45/35lb

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

In pairs

AMRAP 6mins.

40 Cal Row
32 Cal ski
Synchro DB snatch Remaining time (1xdb @35lb)

2mins rest

AMRAP 6Mins.

40 Cal Ski
32 Cal Row
Synchro Devil press (1x35)

2mins. rest

AMRAP 6Mins.

40 Cal Row
32 Cal ski
Synchro Burpee Cluster (1x35lb)

2 mins. rest

AMRAP 6 Mins.
40 Cal Ski
32 Cal Row
Synchro DB down up over db

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

INTERVALS

AMRAP 3 Mins / 1 Mins Rest x 8

a) 15 Cal Ski
15 DB S2OH
Max Box Jumps Overs

b) 20 DB Deadlifts
20 Wallballs
Max Cal Ski

Rx - 35 db
Wallball - 14 lbs

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

4 Rounds

30 shuttle Runs
30 DB Clean and jerk
30 air squats
30 lunges
30 DB deadlifts
30 Ball Slams

Buy out: 300 Ab mat sit ups

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

Bench Press
3,3,3,2,2,1
Building in load

WOD

RX:
AMRAP 20:
500-m row
Single-arm KB front-rack walking lunges, right (30 ft) (35/53 lb)
Single-arm KB front-rack walking lunges, left (30 ft)
10 Bench Press (95/135)

SCALED
AMRAP 20:
500-m row
Single-arm KB front-rack walking lunges, right (30 ft) (20/35 lb)
Single-arm KB front-rack walking lunges, left (30 ft)
10 Bench press

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

METCON

INDIVIDUAL WOD

4 mins work / 1 min rest x 6 sets

200m Run
15 TTB
10 D-Ball Slams 45/30#
Max cal bike remaining time

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

"

BOOTY DAY

Every 2:30-3:00 x 4

10/10 bulgarian split squats
12 banded barbell RDL

21-15-9

Deadlifts
Cal Assault bike

10-12 Min time cap

L1 - 80-95lb
L2 - 105-115lb
L3 - 125-135lb
SPICY - 145lb

"

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

"

Metcon Booty Day

Every 3:00 x 5

16 Double DB walking lunge
30 Russian twists

At 18:00

16 Min AMRAP:

20 Down ups
30 Wall balls
30 Single leg v-ups

"

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

Tc: 36'

800m Run
500/450m Row/Ski
30 Russian KB Swings
1 Lap DB Farmer's Carry (1 min)

800m Run
500m Row/Ski
30 KB Lunges
1 Lap Farmers Carry

400m Run
24/18 Cal Bike
60 Sit ups
1 Lap Farmer's Carry

400m Run
24/18 Cal Bike
30 KB Lunges
1 Lap Farmer's Carry

400m Run

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

in teams of 2

10 Rounds for time

25/18 Cal Row
20 Walking Lunges (2 x DB)
20 Syncro Sit ups

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

"

COMPETE

Teams of 2

Buy in 3km C2 Bike

Into
3 Rounds
30 DB hang snatch
30 wallballs
30 DB box stepover
30 burpees

Buy out 3km C2 Bike

36 Min Cap

"

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

Mixed Modal

3 rounds:
800m Run
60 cals*

*time cap: 35 minutes

*round 1: AB
*round 2: Row
*round 3: Ski

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

AMRAP for 30 minutes:
4 rounds:
12-15 Dual DB bent over row
12-15 Push ups on DBs

- rest 2 minutes -

4 rounds:
15 DB skull crushers
15 Dual DB hammer curls

- rest 2 minutes -

4 rounds:
1 minute Front Plank
20 KB goblet Good Mornings

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

"Hyrox Race workout"

400m run
1000m ski/row
400m run
80m Burpee broad Jumps
400m run
1000m row/ski
400m run
80m Weighted Lunges
400m Run
50 Wall Balls
400m Run
Accumulate 2:00 of a Db or Kb Hold

TC : 36Mins.

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

"Snatch"

Every 90sx8
Build to heavy for complex

1 Snatch Pull
1 Low Hang Snatch Pull
1 Low Hang Squat Snatch

""75 HARD""
5 Round For Time

15 Over Head Squats 75/65
15 Kettlebell Swings 24/16

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

EMOM 28

1- 12/9 Cal Bike
2- 10 DB Hang Snatch + 10 Push Push-Ups
3- 12/9 Cal Ski
4- 20 AbMat Sit-Ups

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

HYBRID THURSDAY

Teams of 2

AMRAP 10

800m Run
50/40 Cal Bike
40m Burpee Broad Jumps
Max Wall Balls

Into

AMRAP 10

800m Run
50/40 Cal Bike
40m Walking Lunges
Max Cal Ski

x2 (40mins)

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

Deadlift
5 rounds
4 reps
~75%
12-16 KB dead bugs, 1xKB

Open workouts
20.1
10 rounds for time of:
8 ground-to-overheads, 95/65 lb.
10 bar-facing burpees
15min cap

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

Full strength
4 rounds
8 double KB deadlift, 3sec down
8-12 deficit push up
10 abmat sit up, 3sec down
15mins to finish 4 rounds

Mixed modal
Every 60sec x20
6 sandbag clean
- - -
12 pull up
- - -
18/12 cal ski
- - -
24 alt lunge, no load

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

In 12 Mins

800m Row
10x25ft Burpee Broad Jumps
20x25ft Farmers Carry (2x16kg)

into..
Max Cal Bike

Rest 2 Mins

In 12 Mins.

50 Cal ass bike
10x25 ft burpee broad jumps
50 DB Reverse Lunges (35 lbs)

into...
Max Cal Row

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

3 Rounds

1000m Row
500 Ski
1000m Row
1 mile Ass Bike

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

T2B Practice
working on the Kip

WOD

RX:
5 rounds for time:
15 toes-to-bars
15 box jumps (20/24 in)
15 KB Swings
– Step down from the box.

SCALED :
5 rounds for time:
15 hanging leg raises
15 box jumps (16/20 in)
15 KB Swings

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

METCON

INDIVIDUAL WOD

4 mins work / 1 min rest x 6 sets

200m Run
15 TTB
10 D-Ball Slams 45/30#
Max cal bike remaining time

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

"

Cardio Day

In pairs:

10 Min AMRAP

2000m Row
Max Burpee over rower

Rest 2:00

10 Min AMRAP

1800m Ski erg
Max DB box step ups (single DB)

Rest 2:00

10 Min AMRAP

100 Shuttle runs
Max DB snatch

"

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

"

Cardio day

In pairs:

10 Min AMRAP

2000m Row
Max burpee over rower

Rest 2:00

10 Min AMRAP

1800m Ski erg
Max DB box step ups (single DB)

Rest 2:00

10 Min AMRAP

100 Shuttle runs
Max DB snatch

"

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

In Teams of 2:

Every 5 Mins x 6 Rnds

A1 - 800m Run (600m scale)
A2 - 1k Row + 1k Ski (800m Scale)

*Both machines working at the same time
*change machines whever you like

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

"Hyrox Race workout

400m run
1000m ski/row
400m run
80m Burpee broad Jumps
400m run
1000m row/ski
400m run
80m Weighted Lunges
400m Run
50 Wall Balls
400m Run
Accumulate 2:00 of a Db or Kb Hold

T/C - 36"

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

Every 2 minutes for 6 sets:
1 Squat Clean + 1 Hang Squat Clean

*add weight each set

"13.4"

AMRAP for 7 minutes:
3-6-9-12-15...etc
Clean and Jerk (135/95)
Toes to bar

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

EMOM for 28 minutes:
1. 2 lap Run
2. 12 alternating DB hang clean and jerk
3. 12 Burpee over DB
4. 15/12 cal Row

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

Bar Muscle Up Skill (20mins)
A) Pulling Strength
3-4
RX: 5 Chest To Bar Pull Ups
Int: 5 Kipping Pull Ups or 3-5 Strict Pull Ups
Beg: 8 Ring Rows + 5 Banded Strict Pull Up

B) Kip & Shape
3Sets
RX/Int: 3 Jump To Glide Kip
Beg: 20-30s Active Hang + 6-8 Scap Pull Ups

C) Transition
3-4 Sets
RX: 2-3 Bar Muscle Ups
Int: 3-5 Banded Bar Muscle Ups
Beg: 5 Low Bar Transition Drills

AMRAP 7
2-4-6-8-10 ect
Wall Walks
DB Deadlifts
DB Hang Power Cleans

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

Part 1) Every 3:00 x 4

8 Strict Pull Ups/ 12 Ring Rows
12/12 Bodyweight Bulgarian S. Squats
20/16 Cal Ski

Part 2) 18' AMRAP | In Teams of 2

50/38 Cal Bike
50 Dual DB Power Clean
50 Box Jump Overs

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

---3 ROUNDS---

1 min Toes To Bar
1 min Kettlebell Sumo Deadlift High Pull
1 min Box Jumps (20 inch)
1 min DB Push Press
1 min Row (for calories)
1 min Rest

Core Cash Out

Tabata hollow rocks if you break any interval then go to low plank.

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

EMOM for 28 minutes:
1. 12-15 / 9-12 cal AB
2. 4-8 Strict HSPU
3. 8-10 Dual DB box step overs (2x50/35 - 24/20)
4. 25-50 Double under

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

BB club

A:
Every 2min x6
1.1.1 clean and jerk
60-80%

Every 3min x5
12/9 cal machine
12 deadlift
9 hang power clean
6 shoulder to overhead
RX: 155/105

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

Aerobic development
In Pairs
8 rounds, 4 each
400m run
P1 run, P2 rest
8 rounds, 4 each
500/450m row
P1 run, P2 rest
8 rounds, 4 each
500/450m ski
P1 run, P2 rest
45min cap

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

3 Rounds

30/24 Calorie Bike
20 DB Front Rack step ups (50/35 lb)
20 GHD Sit-ups
30/24 Calorie Row
20 DB Snatches (50/35 lb)
10 Toes-to-Bar

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

Every 2:00 for 3 sets:

3 muscle cleans + 3 power cleans

Immediately into…
Every 2:00 for 3 sets:
3 power cleans
– Increase load across 6 sets.
– Advanced and intermediate athletes should go heavier than workout weight.

WOD

EMOM 15 for total reps:

Min. 1: power cleans
Min. 2: shuttle runs
Min. 3: rest
– Power clean load is 70-80% of 1-rep max.
– 1 shuttle run is 25 ft down and back

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

"

OHS

Every 2:00 x 5

5 OHS
20 Hollow rocks

6 Min AMRAP:

3-6-9-12-15...ect

DB push press (e/s)
Box jump over

Rest 2:00

For time:

Score from part A

e.g. if you get to the 12's + 10

You go again until you reach 12+10

"

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

EMOM x 28

1.) 12 KB Snatch
2.) 8 Strict Pull Up (or banded)
3.) 12/10 Cal AB (Rx+ = 15/12)
4.) REST

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

6 sets:
4 minutes on / 2 minutes off
1.
400m Run
Max cal Row

2.
400m Run
Max cal Ski

*alternate between 1 and 2 for 3 sets of each

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

10 sets:
90 seconds on / 90 seconds off

1.
6 Burpee Box jump over
8 Dual DB thruster
Max cal AB

2.
10/8 cal AB
6 Burpee Box jump over
Max Dual DB thruster

*alternate between 1 and 2 for 5 sets on each

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

VogueFit

Partner WOD - YGIG, Share However

7 Rounds For Time:

500/400m Row
30 Wall Ball 20/14#
20 Pull Ups
30 Hang Snatches 95/65#

Cap 32min

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

"

Sumo Deadlifts

10 Mins

To build to a heavy 3 Sumo deadlifts

Then starting at 12:00

Every 2:00 x 3

3 Reps at 80% of heavy 3

EMOM x 10

5 Power cleans + 5 thrusters

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

**If you don't finish the reps within 40s scale the reps to 4+4 or 3+3

"

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

"

4 Rounds for time:

20 Wall balls
15 Down ups
20 Bodyweight step ups
15 Cal assault bike

Rest 1minute between rounds

30 Min time cap

Core finisher:

20s on; 10s off x 12

A. Plank hip dips
B. Alternating V-ups

"

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

VogueFit

Pull Up Strength

10min AMRAP (For Quality)

6 Banded Wide Grip Strict Pull Ups
10/10 SA DB Row
60 Sec Rest

INDIVIDUAL WOD

6 Rounds For Time:

50 DU
50m Dual KB Farmers Carry
3 Wall Walks

Cap 15min

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

"

Upperbody/Gymnastics

Handstand Walking

Every 3:00 x 5 sets

10 Handstand shoulder taps
35s Hollow hold

In remaining time, handstand hold/handstand walk practice.

SHOULDER TAPS

L1 - In plank
L2 - Pink position on box
L3 - Against wall
L4 - Free standing

HANDSTAND PRACTICE

L1 - Pike walks around box/holds
L2 - Headstand/handstand holds against wall
L3 - Handstands/ Handstand walks with a partner in free space
L4 - Free standing handstands + walking

3 Mins on; 1 Min off x 4

2 Lengths bear crawl
15 Pull ups/21 jumping pull ups

Max cal row/bike in remaining time

**Alternate between row and bike each round

"

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

"

EMOM x 20

1. 8-10 Cal ski erg
2. 12-15 Ring rows
3. 40s Plank hold
4. Rest

Rest until 23:00 (4mins)

12 Min AMRAP:

25 Sit ups
15 jumping pull ups
10 Burpees

(35 Mins total)

"

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

VogueFit

Deadlift Strength

E2MOM x5

5 Tempo Deadlifts @75%

Partner WOD - YGIG, Share However

12min AMRAP

20/16 Cal Row
6 Power Clean 135/95#
12 Box Jump Overs 24/20”

Cap: 12min

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

"

Warrior Barbell

In Pairs:

2 Rounds

20 Front squats
20 Cal synchro bike

3 Rounds

30 Hang cleans
30 Burpee over the bar

2 Rounds

40 Deadlifts
40 Synchro sit ups

L1 - 55/75lb
L2 - 65/95lb
L3 - 75/110lb
SPICY - 85/125lb

"

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

"

Warrior Wednesday

In Teams of 3

A. 5000m Row

B. 3 Rounds:

60 Wall balls
80 Wall ball sit ups

A and B are happening simultaneously

When one is finished the whole team can work to finish the other part

30-35 Min time cap

"

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

METCON

INDIVIDUAL WOD

36min AMRAP

400m Run
30 Sit Ups
30/24 Cal Row
20 Russian KB Swings 24/16#
20/16 Cal Bike
15 Kickback Burpee

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

"

BOOTY DAY

Every 2:30-3:00 x 4

6/6 1+1/4 Bulgarian split squats
10 Banded barbell RDL

"

15 Min AMRAP:

5 Burpee
10 Cal ski erg
15 T2B or knee raises

"

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

"

Metcon booty day

EMOM x 5

6 Cal assault bike sprint

EMOM x 5

6 Double DB step overs

EMOM x 5

12-14 Jumping lunge

Rest 2 Mins

x2

"

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

VogueFit

INDIVIDUAL WOD

5 Rounds For Time:

800m Run
20 Wall Balls 20/14#
5 Squat Clean 135/95#
5 STOH

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

"

Cardio Day

Longer conditioning day

For time (individual)

1km Row
50 Bodyweight box step ups

600m Row
50 KBS

400m Row
50 Wall balls

200m Row
50 KB SDHP

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

"

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

"

OHS

Every 2:00 x 5

4 OHS
20s Hanging tuck hold

In Pairs:

16 Min AMRAP:

Partner 1 - 20 DB Snatch

Partner 2 - Max cal standing C2 bike (D10)

**Switch every time both partners have completed their movement.

"

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