MAYHEM

Partner WOD
YGIG Split However

0-10 Mins

2200m/1800m Row

10-20 Mins

9min AMRAP

6 Wall Walks
16 Dual DB Power Cleans 50/35#
20 Dual DB Front Rack Lunges

20-30 Mins

120/90 Cal Bike

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

LIFTING

Push Jerk
6 x 4

WOD

3 Rounds

15 STO 75
10 BOB
10 Cal Ski

3 Rounds

10 STO 85
15 BOB
10 Cal Ski

TC:18Mins.

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

Every 6 Mins. Complete a set

18 Cal Row
15 BJO/ BSO
10 Burpees
10 KB SIngle Arm Swing 16 (R)
10 KB SIngle Arm Swing 16 (L)

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

MAYHEM

"Complete"

In pairs

0-10 Mins

2200m/1800m Ski

10-20 Mins

AMRAP 9

48 Air Squat
30 Toes to Bar
18 DB Power Clean (2DB)

20-30 Mins

2200/1800m Row

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

LIFTING

Push Jerk

6 x 4

WOD
3 Rounds

15 STO 95/75
10 BOB
15/10 Cal Bike

3 Rounds

10 STO 115/85
15 BOB
15/10 Cal Bike

TC: 18 Mins.

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

"LEG DAY"

BACK SQUATS

In as few sets as possible,
accumulate 35 Back Squats @ 70-75%
or heavier than last week

TC: 8 Min

DEFICIT RDL

EMOM 8
1. 8-10 Barbell Deficit RDL
2. Rest

"THUNDER THIGHS”

EMOM 12

1. 12/10 Cal Bike
2. 10 DBL DB Box Step Ups @ 50/35
3. 40s Wallsit

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

“PARTNER MONDAYS”

10 Min AMRAP
25/20 Cal Bike
20 Pull-ups
20 Box Jump Over

-Rest 2 Min-

10 Min AMRAP
25/20 Cal Ski
20 Toes To bar
20 Gorilla Box Overs

-Rest 2 Min-

10 Min AMRAP
200m Run (Together)
20 Synchro Sit-Ups
20 Burpee Box Jump Over

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

"BOOTY AND ABS DAY

Deficit Deadlifts

Every 2 Mins x4
Build to a heavy 3

Every 2 Mins x2

Then 2x3 @ 90% of heavy 3"

INDIVIDUAL

AMRAP x12
12 Cal Bike
10 Deadlifts
8 Bar Facing Burpees

L1- >95lb
L2- 105-125lb
L3- 135lb

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

"Intervals

a) 60s ON / 60s OFF x6
5 Burpee Deadlifts
10 Dual Hang Power Cleans
15 Air Squats

Rest 3 Mins

b) 60s ON / 60s OFF x6
5 Wallwalks / Inchworm Push Ups
10 Renegade Rows
15 Sit Ups

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

"Deadlift"

Every 2mins

1. 75% X 5
2. 85% X 3
3. 95% X max
4. 75% X max

RX

EMOM for as Long as Possible
7 Thrusters (75/55 lb)
7 Toes to Bar
7 Burpees

Option 2

10min AMRAP
7 Thrusters (75/55 lb)
7 Toes to Bar
7 Burpees

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

- Monster METCON Monday -

Every 6mins x 5

10 Push Ups
300m/250m Row
20 AB Mat Sit Ups
300m/250m Row
30 Air Squats

Aim for minimum 90s rest each round

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

Strength (3/4)

Every 2 minutes for 6 sets:
2 Deadlift
3 Box over jumps (clear the box)

3 rounds:
10 right arm DB snatch (50/35)
10 Burpee over DB
10 left arm DB snatch
10 Burpee over DB

time cap: 10 minutes

"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. 500m Row + Max cal Ski

*alternate between 1 and 2 for 3 sets each

"

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

Every 6 Mins. Complete A Set

25/18 Cal Row
15 BJO/ BSO
10 Burpees
10 KB Single Arm Swing 24/16 (R)
10 KB Single Arm Swing 24/16 (L)

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

Front Squats
E2MOM x 5
5 Reps
RPE 7

Gretel
10 Rounds For Time
3 Clean and Jerks
3 Bar Facing Burpees

135/95lbs

Cap 12min

Back Squat
EMOM x 6
2 - 2 - 2 - 2 - 2+
Heavy Two, Final week before testing

EMOM 10
Bundles of Box Jumps
Each minute perform:
1 Squat Snatch, remaining time,
ME Burpee Box Step ups

5min Cap x 3
Ski Erg 500m
Farmers Carry 30m
ME Bike Cals
Rest 2min

5min Cap x 3
Row 500m
Wall Balls 30
ME Shuttle Runs
Rest 2 min

"
SWIMMING"

SWIM SPRINT SET

“Shit happens”
5:00-5:15
Skills and drills
200m WU choice
1x50m kicking
2x50m 616 drill
1x50m kicking
4x25m no breathe

MAIN SET:
5:15-6:00
75m primer 100M TT
Into...
9x100m E2MOM

Rest 3 mins

50m TT
Into...
14x50m EMOTM

200m Cool down choice"

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

"
HYBRID

(Hyrox Threshold Repeats)

AMRAP 35

600m run @ threshold effort
500m Ski/Row @ hyrox pace
400m run @ threshold effort

90 Rest

600m run @ threshold effort
40m walking lunges
400m run @ threshold effort

90s Rest

600m run @ threshold effort
30 Wall Balls
400m run @ threshold effort

90s rest"

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

"
RUN

EASY RUN

35-50min at easy pace
(Walk / Jog if necessary)

RPE: 3-5

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

-OLYMPIC WEIGHTLIFTING-

EMOM 4
Tall Jerk
BTN Split Jerk
Pause Split Jerk

3 sets warming up in weight

1 paused push press, 1 jerk drive, 1 paused split jerk (2 sec pause in dip) 45/50/55%

Main Work

Split Jerk
E2:30M x 6
1 Paused Jerk Drive (2 sec in dip)
2 Split Jerk (first one with 2 sec pause in catch)

Start at 55% and build to 80%

Set 1 60%
Set 2 65%
Set 3 70%
Set 4 75%
Set 5&6 80%

Strength

Accessory work - AMRAP 8
3 Tall Box Jumps
10 alternating BB front rack forward lunges (heavier than week 2)
6 Push Press with 3 sec pause overhead

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

MetCon Monday

5:00 Work
30 sec easy 30 sec hard
Machine

Rest 2min

5:00 AMRAP
10 Box Step Ups
10 Box Tricep Dips

Rest 2min

5:00 Work
30 sec easy 30 sec hard
Assault Bike

Rest 2min

5:00 AMRAP
10 Ring Rows
10 KB Deadlift

Rest 2min

5:00 Work
30 sec easy 30 sec hard
Ski Erg

Rest 2min

5:00 Ab Circuit
10 Sit Ups
10 Leg Lowers
10 Russian Twists
10 Mountain Climbers

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

ADRENALINE

Toes to Bar WORKSHOP

(10min)

INDIVIDUAL WOD

4 Rounds For Time

200m Run
12 TTB
24 DB Snatches 50/35#
12 Burpee to target

TC:18 mins

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

ALL IN!!

*AMRAP 15*

3 Rounds

30 Wall Balls 14
24 TTB
18 Power Cleans 85

AMRAP BIKE

*AMRAP 15*

3 Rounds

18 Power Cleans 95
24 Pull Ups/Jumping Pull Ups
30 Wall Balls 14

AMRAP BIKE

TC:30Mins.
NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

1-10 [5mins Cap]

Hollow Rocks
x2 Russian Twist 15 (plate)

On 5mins Start

10 Rounds

10 GTO 15
12 Plate OH Lunges
10 Shuttle Run

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

UNITE

4 sets

Every 3:00

5-10 Pause pull-ups (2 sec pause chin over
bar)
10 Floor Press

"Devils Dime"

5 Rounds For time

18/12 Cal Assault bike
15 Pull ups
18 Burpees

TC:20 mins

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

"HSPU"

EMOM 10
1. 2-4 Negative HSPU
2. 15-20 V-Ups

“SPIDERMAN”

2 Min ON / 2 Min OFF x 4

10/8 Cal Row
8 Toes To Bar

Then Max:

R1: HSPU / HRPU
R2: DBL DB S2OH @ 50/35

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

“ROW & BALL”

Every 3:00 x 6

15 Unbroken Wallballs
Into:
30s Max Cal Row

*Goal is to keep the rounds consistent

“CORE”

3 Rounds:

20 Hollow Rocks
20 V-Ups
20 Tuck Ups
20s Hollow Hold
-Rest 1 min-

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

OLY LIFTING - JERK CYCLE

EMOM x4
1- 3 Jerks from split
2- 3 Box Jumps (High if possible) / Target Jumps

Every 2 Mins x4
3 Reps @ 60-70%

"INDIVIDUAL
FOR TIME

40 Wallballs
30 DUs / 60 SUs
20 S2OH @ 6RPE

Rest 1 Min

40 Wallballs
30 DUs / SUs
10 S2OH @ 8RPE

L1- 6 / 8 RPE
L2- 65lb / 85lb
L3- 75lb / 95lb
Spicy - 85lb / 105lb"

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

"AMRAP x12 Mins
4-8-12-16...
KB Swings
KB Reverse Lunges
*20 plate hops between rounds

Rest 4 Mins

AMRAP x12 Mins
4-8-12-16...
Cal Ski
Pull-ups / Jumping Pull-ups
Slams"

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

EMOM 6
1 - 30s Strict HSPU
2 - 30s Strict Pull Ups

EMOM 6
1 - 30S Handstand Hold
2 - 30s Ring rows

42-30-18 reps for time of:

Row Calories
Dumbbell Box Step-Ups

♀ Two 22.5-lb DBs, 20-in box
♂ Two 35-lb DBs, 20-in box

TC15

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

-Team Up Tuesday-

AMRAP 25

P1 12/9 Cal Bike
P2 12 DB Push Press
P3 12/9 Cal Ski
P2 12 DB Deadlifts
P1 12 Box Jumps

DB movement both dual

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

"With a partner

For time:
100 single DB box step up
100 Wall Ball
100 alt DB hang snatch
100 Wall Ball
100 single DB box step up

*time cap: 30 minutes

"

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

"
2 minutes on / 2 minutes off x 8 sets

1. 20/15 cal Ski + Max TTB

2. 20/15 cal AB + Max wall ball

*alternate between 1 and 2 for 4 sets each

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

1-10 (5Mins. CAP)

Hollow Rocks
x2 Russian Twist 25/15 (plate)

On 5Mins. Start

10 ROUNDS

10 GTO 25/15
12 Plate OH Lunges
10 Shuttle Run

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

HSPU
E3MOM x 4
Max Unbroken HSPU

or

EMOM x 12
1- HSH or pike hold
2 - 30s S/A arnold Press
3 - Rest

AMRAP 12 (Pairs WOD)
600m Ski
12 Syncho DB Snatch
20 Box DB Step Overs

EMOM 20
1) Rope Climbs 1-3
2) 1 - 2 Turkish Get ups per side
3) 15 - 20 V-ups
4) 5 - 8 HSPU or Pike Push ups
5) Bike

Row 1km TT
1000m for time
(6min Cap)

"
TRIATHLON

Watt Session

3 sets

P1 - 3 Mins @ 80% Of watt test
P2 - Z2 laps of track while other
is biking

2 sets

P1 - 2 Mins @ 90% Of watt test
P2 - Plank hold

1 Set

P1 - Max watts in 1 min
P2 - Rest"

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

"
COMPETE

Apex Focus

Teams of 3/4

3 Min On 1 Min Off x 4
20 Synchro Toes To Bar
20 Synchro DB Clean+ Jerks
Max Burpee Over Box

Rest

2 Sets:
40 Cal Row
40 Cal Ski
40 Cal Bike
15/20 Sandbag Cleans 
Rest 2 Min"

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

Lower Body

A: Every 2:30 x 4 Sets
10 BB Deadlift

B: 15min AMRAP
10 Cal Machine
10 Alternating DB Snatch
10 Box Jumps/Step Ups
10 Hanging Knee Raises/V Ups

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

ALL IN!!"

** AMRAP 15 **

3 ROUNDS

30 Wall Balls 20/14
24 TTB
18 Power Cleans 115/85

AMRAP Ski

** AMRAP 15 **

3 ROUNDS

18 Power Cleans 135/95
24 Pull Ups/Jumping Pull Ups
30 Wall Balls 20/14

AMRAP Ski

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

FUNCTIONAL BODYBUILDING

Part A
Back & Biceps
8-12 Straight Arm Lat Pull Downs
8-12 Barbell Bicep Curls
rest 90s x 3

Shoulders & Triceps
8-12 DB Up Right Rows
8-12 Banded Tricep Kick Backs
8-12 DB Lateral Raises
rest 90s x 3

Part B
Lower & Core
8/8 Single Leg Staggered KB Deadlifts
15 Hollow Rocks
into
45s Wall Sit (weighted)
rest 2 x 3

Accessories
AMRAP 8
2-4-6-8
Strict Hanging Knee Raise
Push Up on KB
KB Gorilla Rows

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

UNITE

Front Squat

E2MOM

10 Front Squats @85%

Partner WOD
YGIG Split However

16min AMRAP

36/28 Cal Bike
36 Wall balls 20/14#
36 Box Jump Overs 24/20"

TC:20 mins

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

GYMNASTICS/ SKILL

EMOM 6

1. 50 DU
2. 50 Crossover
3. 40 DU
4. 40 Crossover
5. 30 DU
6. 30 Crossover

WOD

2min Work : 1min Rest

10 Cal Row
50 DU/ SU
10 Burpee Touch Rig

TC: 18Mins.

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

30-25-20-15-10-5

DB Hang Clean & Jerk 35
Cal Ski
Wall Balls 14
V-Ups

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

HYBRID

"L is for..."

EMOM 36

1) 15/12 Cal Row
2) 10 DB front Squat (2DB)
3) 15 KB swings
4) 200m Run
5) 20 Air squats
6) Rest

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

GYMNASTICS/ SKILL

EMOM 6

1. 50 DU
2. 50 Crossover

3. 40 DU
4. 40 Crossover

5. 30 DU
6. 30 Crossover

WOD
2min Work : 1min Rest

15/10 Cal Row
50 DU/ SU
10 Burpee Touch Rig

TC: 18 Mins.

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

"CLEAN COMPLEX"

Every 90s x 6

1 Power Clean
1 Hang Squat Clean

Buil To AHAFA

“RUN FORREST RUN”

6oom Run
9 Hang Power Cleans @ 165/115
21 Burpees Over Bar

400m Run
15 Hang Power Cleans @ 135/95
21 Burpees Over Bar

200m Run
21 Hang Power Cleans @ 115/80
21 Burpees Over Bar

TC: 16 Min

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

“GET A GRIP”

Buy In:
200m Farmers Carry @24/16

Then:
5 Rounds of:
10 Dual DB Deadlifts
5 Dual DB Hang Cleans
5 Dual DB Push Press
10 Dual DB Lunges

Cash Out:
200m Farmers Carry

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

"GYMNASTICS

Every 90s x6

a) 5 Strict TTB / Knee Raises
+ 3-5 HSPU / Push Ups"

"IN PAIRS

2 Rounds
50 Cal Ski
30 Dual DB Box Step Overs
10 Wallwalks / Inchworm Push Ups

15 Min Cap"

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

"Warrior Wednesday
In Pairs

3 Rounds
20 Dual DB Clean & Jerk
20 Burpee Box Jumps
30 Cal Bike

Rest 3 Mins

3 Rounds
20 TTB / Hanging Knee Raises
20 Devil Press @ 2xDB
30 Cal Bike

30-35 Min Cap"

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

"Teams of 2"

Every 6 x 5

20 Shuttle Runs
30/24 Cal Ski
10 Shuttle Runs

Max Cal Assault Bike

Score Total Cals

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

Weightlifting (3/4)

Every 90 seconds for 8 sets:
1 Snatch Pull w/ 3 sec pause at the knee + 1 Low hang squat snatch (f/ below knee)

*add weight each set"
"3-6-9-12-9-6-3
Overhead Squat (115/85)
1-2-3-4-3-2-1
Lap Run

*time cap: 15 minutes

"

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

- Wa7sh Wednesday -

Chip City

25 Burpees
30/22 Cal Row
20 Strict Pull Ups/Ring Rows
25 Kettlebell Swings
50 Double Unders
75/50 Cal Row
50 Double Unders
25 Kettlebell swings
20 Strict pull ups/ring rows
30/22 Cal Row
25 Burpees

TC 35

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

"
5 sets:
400m run or 400m Ski
30 ABmat sit ups
20 Dual DB deadlift (2x50/35)

*time cap: 30 minutes

"

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

220/160 Cal Bike

But E2MOM and 0:00 Complete

8 G-Squat 24/16
6 Burpees

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

The Ghost

6 Rounds for Max Reps

1 - Row Cals
2 - Burpees
3 - Double Unders
4- Rest

(23min)

Partner Burn
5 Rounds of:
Minute 1: Wall Balls
Minute 2: Toes to Bar
Minute 3: Box Jumps
Minute 4: Sumo Deadlift HP (KB)
Minute 5: Ski Cals
Minute 6: Rest

*Max Reps*

Partner Burn
5 Rounds of:
Minute 1: Wall Balls
Minute 2: Toes to Bar
Minute 3: Box Jumps
Minute 4: Sumo Deadlift HP (KB)
Minute 5: Ski Cals
Minute 6: Rest

*Max Reps*

Snatch Primer E75s x 5
1 Snatch H.Pull + 1 Hang Muscle Snatch + 1 Slow Snatch

E90s x 7
2 Power Snatch + 1 OHS
(pausing in the catch of Power)

E90s x 6
3 Snatch (7/10)

Successories
3 x 10 Broad Jumps

"
SWIMMING

"Swim threshold
WU 200m easy choice

Skills and drills
Kick and glide

Main set
Pryamid set
200m

Rest 30’

175m
Rest 30’
150m

Rest 30’

Reducing by 25m each rep

CD
100m easy choice "

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

"
HYBRID

Hyrox General Strength

Back Squat
5 @ 65%
5 @ 75%
Max Reps @ 85%

(2 minute rest between sets)

- Adjust your percieved 1RM by
adding 5% onto your weight from
week 1.

Super Set - Accessories
Upper Push/Pull
Seated Dumbbell Press: 3 x 8 reps
Single-Arm Dumbbell Row: 3 x 10

Finisher: Power & Plyometrics

4 sets:
20s Ass bike sprint
into 10 reps of death jumps
(YGIG with partner)"

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

"
RUN

INTERVALS

1km Warmup

5x 800m (at 10k RP)
rest 90-120sec between reps

1Km Cooldown

RPE: 7-8

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

-OLYMPIC WEIGHTLIFTING-

EMOM 4
Tall Jerk
BTN Split Jerk
Pause Split Jerk

3 sets warming up in weight

1 paused push press, 1 jerk drive, 1 paused split jerk (2 sec pause in dip) 45/50/55%

Main Work

Split Jerk
E2:30M x 6
1 Paused Jerk Drive (2 sec in dip)
2 Split Jerk (first one with 2 sec pause in catch)

Start at 55% and build to 80%

Set 1 60%
Set 2 65%
Set 3 70%
Set 4 75%
Set 5&6 80%

Strength

Accessory work - AMRAP 8
3 Tall Box Jumps
10 alternating BB front rack forward lunges (heavier than week 2)
6 Push Press with 3 sec pause overhead

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

Warrior Wednesday

INDIVIDUAL
Every 10:00 x 3 (30min total)
BUY IN: 8-10 x 50ft Shuttle runs

THEN
30 Alt DB Hang Snatch
20 Jumping Pull Ups
10 Hand Release Push Ups
20 Sit Ups
30 Alt DB Hang Clean and Jerk
*9:00 cap per round"

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

ESCALATE

INDIVIDUAL METCON

EMOM 36

1) 15/12 Cal Bike
2) 15 KB Swing
3) 15/12 Cal Row
4) 25 Sit Ups
5) 100m Run
6) Rest

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

LIFTING

Deadlift
3 x 10

WOD

10-1

Deadlifts 135
BJO
HR Push Up

TC:15Mins.

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

3 ROUNDS

800m Row
100/75 DU/150 SU
40/30 Burpees

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

MAYHEM

"BB Belter"

In teams of 2

AMRAP 18

15 Box Jumps
10 Toes to bar
5 Double DB box step over

Rest 2

2500m/2300m Ski

Every Swap 1 Devils press each

TC: 15 Mins

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

LIFTING

Deadlift

3 x 10

WOD
10-1

Deadlifts 185/135
BJO
HR Push Up

TC: 15 Mins.

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

“BLAST”

PARTNER WOD

3 Rounds For Time:

60/50 Cal Bike
50 KB Swings
40 Box jump overs
30 Wallballs
20 Synchro Sit-Ups

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

TC: 30 Min

“HAKUNA TABATA”

Five Tabatas in 24 Min

Tabata Bike
Tabata Airsquats
Tabata Ski
Tabata Push-Ups
Tabata Sit-Ups

-1 Min Rest Between
Each Tabata-

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

"BACK SQUATS WAVES

Every 90s x6

Wave 1-
4 Reps @ 6.5 RPE
3 Reps @ 7 RPE
2 Reps @ 7.5 RPE

Wave 2-
4 Reps @ 7 RPE
3 Reps @ 7.5RPE
2 Rep @ 8RPE

*Add 5-10lb on each set during the second wave"

"INTERVALS

Every 2:30 Mins x4
9 Pull-ups
7 Power Cleans
5 Front Squats
3 Push Jerks

L1- >55lb
L2- 65-85lb
L3- 95lb
Spicy - 105lb

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

"Intervals

3:00 ON / 2:00 OFF x5

10 Dual DB Front Squats
10-15 DB Box Step Overs
Max Cal Row

(25 mins total)

2:00-5:00
7:00-10:00
12:00-15:00
17:00-20:00
22:00-25:00"

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

10-minute EMOM

Odd minutes: 2 power snatches at 65%
Even minutes: 2 full snatches at 60%

"For Time"

60 Air Squats
40 DB Snatch
20 Box Jumps

Rest 3 Repeat in reverse

RX 50/35lbs

TC15

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

"
With a partner

60-50-40-30-20-10
Cal AB
Cal Row
*400m run (together) after each set

*time cap: 35-40 minutes

"

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

- Thursdays Intervals -

EMOM 12

1 12/9 Ski Erg
2 14 Alt S/A DB Hang Clean and Jerks
3 16 plyo Step Ups

Rest 3

EMOM 12

1 14 DB OH Lunges
2 12/9 Cal Ski
3 10 Toes to Bar

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

"
2 sets:

AMRAP for 12 minutes
1 lap Run
5 Strict Pull up / Banded strict pull up
1 lap Run
10 alt Dual KB gorilla row
1 lap Run
15 Push ups

*rest 4 minutes between sets

"

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

30-25-20-15-10-5

DB Hang Clean & Jerk 50/35
Cal Ski
Wall Balls 20/14
V-Ups

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

Teams of 3

150 Wall Balls
100 Bench Press
150 Cal Row
100 Power Snatch
150 Burpee over Bar

Bench 135
Snatch 75

EMOM 10
3 Power Clean
*Same Weight as last week*

AMRAP 12
7 Thrusters
5 Lateral Burpee over Bar
15 DU

Pull up Building
Tabata 20s/10s x 14
Alternate A and B

A) Top of Pull up hold
B) Plank (straight arm)

EMOM 20
1) Pull ups/C2B (strong kip swing)/ Low Bar Pull Ups
2) Knee circles (butterfly drill) or with box
3) Strict Push ups (scale to box)
4) Single leg V-ups

"
COMPETE

"1000 Rep Challenge

Team of 2-4

400m Run Together
40 Tyre Flips
400m Run Together
100 DB Lunges
400m Run Together
100 Burpee Over Line
400m Run Together
100 Slam Balls
400m Run Together
100 Box Step Over
400m Run Together
100 Sandbag Over Box
400m Run Together

TIME CAP P:45 MINS.

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

"
TRIATHLON

Start of Watt Test Block

2 x 30 min blocks

Part A - 4 People

20 Min Watt test

Part B - 4 people

20 Min watt test

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

Thursday

A: Power Clean
Every 2:30 x 5 sets
5 Hang Power Clean

B: 90sec work 90 sec rest x 6 sets (18min)
1. 8-12 Cal Row into Max Wall Balls
2. 15-20 Wall Balls into Max Cal Bike

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

MAYHEM

INDIVIDUAL WOD

5 Rounds For Time:

400m Run
6 Burpee Pull Up
8 Power Cleans 155/115#

Cap 25 min

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

ACCESSORY

15 Seated KB S-Press 2x?
10 Sec Hollow Hold + 15 Hollow Rocks
20sec Ring Hold/Deadhang

WOD

Buy In : 10 Wall Walks

4 Rounds

8 Single Arm Russian KB Swing 16 (R)
10 Burpees
8 Single Arm Russian KB Swing 16 (L)
20 Jumping Lunges

Buy Out : 10 Wall Walks

TC:18Mins.

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

160 Cal Bike

But E2MOM and 0:00 Complete

8 G-Squat 16
6 Burpees

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

VO2

"Slintervals"

3 sets of both

4 Mins on 2 Mins off

A) 200m Run
In the remaining time AMRAP
7 Floor press
7 Hang Cleans
7 Burpees
(All 2 DB)

B) 20/16 Cal Bike
In the Remaining time AMRAP
6 Renegade Row
6 Push up on DB
6 Devils press

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

ACCESSORY

15 Seated KB S-Press 2x?
10 Sec Hollow Hold + 15 Hollow Rocks
20sec Ring Hold/Deadhang

WOD
Buy In : 10 Wall Walks

4 Rounds

8 Single Arm Russian KB Swing 24/16 (R)
10 Burpees
8 Single Arm Russian KB Swing 24/16 (L)
20 Jumping Lunges

Buy Out : 10 Wall Walks

TC: 18Mins.

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

BENCHMARK WOD

“JLT SPEW BUCKET”

For Time:

30/24 Cal Row
30/24 Cal Ski
30/24 Cal Bike

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

For Time
In Pairs

In 35 Min window:

120 Cal Ski
100 KB Sumo DL High Pulls
80 KB Walking Lunges @ 1xKB
60 Synchro Sit Ups
40 Slam to Shoulder

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

"For Time
In Pairs

In 35 Min window:

120 Cal Ski
100 KB Sumo DL High Pulls
80 KB Walking Lunges @ 1xKB
60 Synchro Sit Ups
40 Slam to Shoulder"

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

"Teams of 3"

AMRAP 30:
45 Burpee to Target
45/36 Calorie Row
45 Clean & Jerks (135/95)
45/36 Calorie Row

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

- Big Friday -

In 20 min window

60m KB farmer carry
1,000m/800m Row
50 Wall Balls
60m KB farmer carry
50 Wall Balls
1,000m/800m Row
60m KB farmer carry

Max distance Row remaining time

2 x 24/16kg KB

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

"
2 minutes on / 2 minutes off x 8 sets

1. 20/15 cal Ski + Max KB goblet squat

2. 20/15 cal AB + Max KB swing

*alternate between 1 and 2 for 4 sets each

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

3 ROUNDS

1000/800m Row
100/75 DU/150 SU
40/30 Burpees

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

EMOM 28

15/12 Cal Bike
40s Max Slam Balls
12/9 Cal Ski
UB Toes to bar

Core Blast
Accumulate 6min PLank
*every time break, 10 Ab Mat sit ups*

Deadlift
Heavy Single Day
15min to build to a Heavy Single

6 Rounds For Time
16 Single Leg Toes to bar
12 Push Press (65lbs)

(12min)

Row Boat
Partner Capacity
AMRAP 15 (YGIG)
10 Row Cals
10 KB Swings

Rest 2min
Partner Capacity
AMRAP 16
Max Bike Cals*
Switch Each Minute

"
HYBRID

"Hyrox Race workout

400m Run
500m Ski/Row
400m Run
50 Air Squats
600m Run
40 Kb sumo deadlift high pulls
600m Run
40m Burpee broad jumps
800m Run
40m Weighted Lunges
800m Run
30 Wall Balls
1km Run

T/C - 40"

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

"
GYMNASTICS (3/4)

Every 3 minutes for 5 sets:
Max unbroken DB Box piked handstand push

*perform each set to failure

"AMRAP for 15 minutes
20/15 cal Row
20 Hand release push up
20 Dual DB farmer lunge (2x50/35)"

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

Friday Cardio Day

With a Parter
In 30min
50 Cal
50 Plate GTOH
50 Burpee to Plate
40 Cal
40 Plate GTOH
40 Burpee to Plate
30 Cal
30 Plate GTOH
30 Burpee to Plate

* MAX CAL in time remaining

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

FUNCTIONAL BODYBUILDING

Part A
Back & Biceps
8-12 Straight Arm Lat Pull Downs
8-12 Barbell Bicep Curls
rest 90s x 3

Shoulders & Triceps
8-12 DB Up Right Rows
8-12 Banded Tricep Kick Backs
8-12 DB Lateral Raises
rest 90s x 3

Part B
Lower & Core
8/8 Single Leg Staggered KB Deadlifts
15 Hollow Rocks
into
45s Wall Sit (weighted)
rest 2 x 3

Accessories
AMRAP 8
2-4-6-8
Strict Hanging Knee Raise
Push Up on KB
KB Gorilla Rows

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

GYMNASTICS/ INTERVALS

EMOM 8

1. 13/9 Cal Ski (1300/900+)
2. 45sec Plank

WOD
5 Rounds

250/200m Ski
1 Lap Farmers Carry 2x50/35 (40m)
1 Lap Run
12 DB STO

TC: 18Mins.

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

MINI WARRIOR

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

"
10 rounds:
3 Power Clean (225/155)
6 Burpee over bar
9 Pull up

*time cap: 30 minutes

"

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

ADRENALINE

"Pull up progression"

EMOM 12

1) 12 Bent over row
2) 30s Hollow Hold
3) 30s Dead hang
4) 30s Farmers hold

For Time

4 Rounds for time

500/400m Row
12 pull ups
24 dumbell snatch
12 Front rack single DB lunge

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

ENDURANCE

TEAM OF 2

P1 12 KB Hang Snatch (each)
(while P2 Deadhang)

30/22 Cal Row

12 Burpee (each)
(while P2 Goblet Hold)

24 Goblet Squats (share)

30/22 Cal Bike

TC: 30Mins.

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

"BENCH PRESS"

Every 2:00 x 5

3 Reps

Heavier than last week

"FOR QUALITY"

Every 3:00 x 3

10 DB Bench Press
5-10 Strict Pull-Ups

Every 3:00 x 3

10 DB Chest Fly
12 KB Gorilla Rows

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

"SNATCH

EMOM x10
1 Hang Snatch + 1 OHS

"FOR TIME

3 Rounds
15 Power Snach
20 TTB / Hanging Knee Raises

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

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

"

With a partner

2 rounds:
50 Dual DB hang clean and jerk (2x35/22.5)
50 Box jump over (24/20)

-into-

2 rounds:
50 Dual DB thruster (2x35/22.5)
50 Dual DB box step over

*time cap: 25-30 minutes

*RX+ - DBs 2x50/35

"

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

"
With a partner

5 rounds:
1000/800m Row
30 Dual KB hang clean and jerk (2x16/12)
30 Burpee over KBs

*time cap: 30 minutes

"

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

10 ROUNDS

1. 250/200m Ski
14 DB Snatch 50/35
10 Burpee Over DB

2. 250/200m Ski
10 Angel Pres 50/35
10 Pull Ups

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

Deadlifts
E2MOM x 5
Reset Deadlifts
RPE 7

Flipped 17.2
2 Rounds
50ft DB walking lunges
16 C2B pull ups
8 DB Power Cleans
into
2 Rounds
50ft DB Walking Lunges
16 Toes to Bar
8 DB Power Cleans

Partner Sweat
E2MOM x 15 Rounds (30min)
1) 450 - 500m Row/Ski
2) 60 - 100 Double Unders
3) 20 Slam Balls + 30 Russian Twists

"LEG DAY"

BACK SQUATS

In as few sets as possible,
accumulate 40 Back Squats @ 75-80%
or heavier than last week

TC: 8 Min

SPLIT SQUATS

EMOM 9
1. 10-12 DBL DB Split Squats (Right)
2. 10-12 DBL DB Split Squats (Left)
3. Rest

"AMRAP 10"

10 KB Goblet Squats @ 24/16
12 KB Curtsey Lunges
14 Russian KB Swings
16 Jumping Lunges

*Every 2:30 (Starting on 0:00)
– 30s Weighted Wallsit

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

"EMOM 12"

1. Strict HSPU
2. 20-30s Hollow Hold
3. 8-10 Z-Press
4. 20-30s Superman Hold

Note:
Pick a number for the HSPU
you think you can maintain for 3 Rounds

Scaling options:
-Abmat
-Plate + Abmat
-Box Pike Push-Ups

“JUMP AROUND”

3 RFT

200m Run
15 Box Jumps
10 Dual DB Push Press @ 50/35

-Rest 2 Min-

3 RFT

15/12 Cal Row
10 Pull-Ups
5 HSPU/10 HRPU

TC: 18 Min

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

“PARTNER BARBELL”

10 Rounds :
(YGIG)

8 Wallballs
4 Power Cleans

-Then-

10 Rounds:
(YGIG)

8 Burpees Over Bar
4 Thrusters

-Then-

10 Rounds:
(YGIG)

8 Toes To Bar
4 Squat Cleans

RX+: 155/105
RX: 135/95
INT: 115/80
SC: 95/65

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

“HAN SOLO”

For Time:
(Solo)

1500/1200m Row
600m Run
75/60 Cal Bike
150 Double Unders.

1000/800m Row
400m Run
60/48 Cal Bike
100 Double Unders

500/300m Row
200m Run
30/24Cal Bike
50 Double Unders

TC: 40 Min

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

"POWER CLEAN & JERK"

12 Min To Build To A Heavy:

Power Clean & Jerk

"BENCHMARK WOD"

“GRACE”

For Time:
30 Clean & Jerk @ 135/95

TC: 7 Min

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

MINI WARRIOR

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

"BENCH PRESS"

Every 2:00 x 5

3 – 2 – 2 – 1 – 1

Build to a Max

"AMRAP 20"

With A Partner

50 Dual DB Bench Press
50/40 Cal Ski
50 Strict Pull-Ups/ Ring Rows
50/40 Cal Ski
50 Dual DB Strict Press
50 Synchro V-Ups

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