MAYHEM

INDIVIDUAL WOD

5 Rounds For Time:

400m Run
5 Clean & Jerk 135/95#
10 Front Squats
15 TTB

Cap 25 min

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

ACCESSORY

10-8-6-4
Bench Press
10 Ring Rows
20 Russian Twist 14

WOD

21-18-15-12-9-6

DB Bench Pres 2 x 35
Cal Row
Plate OH Lunges 25

TC: 15 Mins.

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

ACCESSORY

10-8-6-4
Bench Press
10 Ring Rows
20 Russian Twist 20/14

WOD

21-18-15-12-9-6

DB Bench Pres 2 x 50/35
Cal Row
Plate OH Lunges 45/25

TC: 16 Mins.

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

"

Weightlifting (4/4)

Every 2 minutes for 6 sets:
Squat Clean

set 1: 2 reps at RPE 6
set 2: 2 reps at RPE 7
set 3: 2 reps at RPE 8
set 4-6: 1 rep at RPE 9"
"18-15-12-9
Toes to bar
Shoulder to overhead (115/85)
Burpee over bar

*time cap: 15 minutes

"

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

OLYMPIC WEIGHTLIFTING

Snatch Primer
1 Muscle Snatch + 1 Hang Muscle Snatch + 1 Tall Snatch
4 Sets

E90s x 8 Rounds
2 Snatch
Building to 75% 7-8/10
No Fail

Snatch Pull
4 Sets of 3
8-9/10

Successseries
AMRAP 10
Side Plank with add 10/10
Vertical Jumps 5

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

INTERVALS

EMOM 8

1. 12/8 Cal Ski
2. 15 KB Swing 24/16

3. 12/8 Cal Ski
4. 15 KB SDHP 24/16

WOD

Every 3 mins. Complete

10/8 Cal Ski
10 G-Squat 24/16
5/5 Hang KB Clean
2 Wall Walk

TC: 15 Mins.

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

"

With a partner

AMRAP for 30 minutes:
800m Run (together)
60 Wall Ball (20/14)
40 alternating DB Snatch (50/35)
20 Synchro down up

*share reps however - 1 works. 1 rests.

"

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

ENDURANCE

TEAM OF 2

3 ROUNDS

60/45 Cal Bike
50 DU / 80 SU
40 Deadlifts 155/105
30 Burpee Pull Ups
20 Box Get Overs

TC: 30 Mins.

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

"

Strength (4/4)

Every 2 minutes for 6 sets:
Front Squat

set 1: 3 reps at RPE 7
set 2: 2 reps at RPE 8
set 3: 1 rep at RPE 9
set 4: 3 reps at RPE 8
set 5: 2 reps at RPE 9
set 6: 1 rep at RPE 10

*aim to build to a heavy single today

AMRAP for 12 minutes
5 Power Snatch (135/95)
10 Chest to bar Pull up
15 Box jump over (24/20)

"

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

MAYHEM

Partner WOD
YGIG Split However

4 Rounds: For Time

800/600m Row
30 Burpee Over Rower
40 Wall Balls 20/14#
10 Clean & Jerk 135/95#

TC: 35 mins

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

"Wheat"

Teams of 2

4 Rounds

20 Pull Ups
30/12 Cal Assault Bike
40 Box Jump Overs
50 Kettlebell Swings (24/16 kg)

RX+ 40 Pull Ups

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

"Lower Body hypertrophy block 1/4"

3 sets of

A1) Front Squat (Light) – 12 @ 50-55%
A2) Sumo Deadlift – 10 @ moderate (RPE 6.5–7)

Rest 2 between sets

21-15-9
Push Jerks 135/95
box jump overs 24/20

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

"12min EMOM

1. 20 DB hang snatch
2. 10-15 burpee over DB
3. 8-12cal Assault bike

Rest 4:00

12min EMOM
1. 15 box jumps
2. 20 slam balls
3. 35 double unders/70 single unders "

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

"Focus

Lower body strength - Back squat

Every 2:00 x 5

5 max height wall ball throws (in single reps)

2 paused back squats (1s pause in the bottom)

**Start at RPE 8 and build accross the sets "
"Workout

Sprint conditioning

2min on; 1min off x 4 (alt between A and B)

A.
8cal bike
10 slam balls

Max cal row in remaining time

B.
8cal row
10 slam balls

Max cal bike in remaining time "

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

"

2 rounds:
400m Run
15 Burpee to plate

2 rounds:
400m Run
20 single DB lunge steps

2 rounds:
400m Run
25 Wall Ball

*time cap: 30-35 minutes

"

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

"

Strength (1/4)

Every 2 minutes for 5 sets:
5 Back Squat

*building to a heavy 5 reps "
"Erg Intervals (1/4)

1 minute on / 1 minute off x 6 sets:

1. Max cal Row

2. Max cal Ski

*score total cals combined

*go as hard as you can each set - no pacing!!

"

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

Bulgarian Split Squat
3 sets of 12-15 reps each leg

After each set: 40-60 sec wall sit hold
90 sec-2 min rest bt sets

Every 2 min x 6 rounds

Rounds 1,3 and 5
12 Dual DB Thrusters (2x50/35)
12/9 Cal ski

Rounds 2, 4 and 6
12 Toes to bar
12 DB Hang Snatch (50/35)

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

Hyrox Specific

6 Window

- 400m Run
- 20/16 Cal Bike
- Max Burpee Broad Jumps

2 Minute Rest

6 Window

- 800m Run
- Max Meters Sled Pull

2 minutes rest

6 Window

- 400m Run
- 200m Farmer Carry
- Max Air Sqauts

2 Minute Rest

6 Window

- 800m Run
- Max meters Ski

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

-Monster METCON Monday-

"Tee Time"
5 Rounds:

20 KB Swings (70/53)
20 V-ups
25/18 Cal bike

TC: 30 Mins.

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

Squats Week 3/6

All squats have a 2 sec pause at the bottom

Go every 3mins

52.5% x 5
62.5% x 5
72.5% x 5
82.5% x 5+

3 Rounds for Time

15 Dumbbell Thrusters
15 Chest To Bar Pull Ups

2 x 50/35lbs

TC12

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

- Monster METCON Monday -

5 Rounds For Time
400m/Ski/Row
3 Wall Walks
10 DB Box Step Overs

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

LIFTING

Back Squats

8-8-6-6-4-4

WOD

For Time

27-21-15-9-6

Cal Row
Front Squats 75lbs

TC : 15Mins.

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

-Monster METCON Monday-

"Tee Time"

5 ROUNDS

20 KB Swings (70/53)
20 V-ups
18 Cal Row

TC : 30Mins.

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

Back Squats test

Build to a Heavy Single

Go every 2:30

5-5-3-3-1-1-1

WOD

for time

27-21-15-9-6

Cal Row
Front Squats 115/75

TC: 15 Mins.

ADRENALINE

Pull Up Strength

40 sec work / 20 se Rest x 9

1) Max AbMat Sit Ups
2) Max Flutter Kicks
3) Max Ankle Touches

INDIVIDUAL WOD

16min AMRAP

200m Run
1 HSPU
1 DB Hang Clean 50/35#
1 TTB
1 Devils press

Add 1 rep to each movement

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

"W8SH

Every 90s x 4 Rounds (12)
A) 6/6 DB Bulgarian Split Squats
B) 10 Weighted Push-Ups/6-8 Strict HSPU
C) 15/12 Cal Row

Rest 90s Between Rounds

Teams of 2

AMRAP 15 Mins

Max Distance Ski

Every Swap Resting Partner Perform 20 Air Squats

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

"5 rounds for time

350m row
16 double DB rev farmers Lunge
3 wall walks

Core finisher

3 sets:

30s flutter kicks
15s rest
30s side plank
15s rest
30s side plank
15s rest"

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

"Focus

Upper body strength (push)

4 sets

10 alternating DB bench press (heavier than 2 weeks ago)
5-10 box dips

90s rest between sets "
"Workout

Gymnastics in workout

12min AMRAP

5 pull ups
10 push ups
15 air squats"

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

"

AMRAP for 12 minutes
15/12 Row
15 Slam Ball
15 V-up

*rest 4 minutes

AMRAP for 12 minutes
12/9 cal Ski
12 KB SDHP
12 Box jump w/ step down

"

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

"

Gymnastics (1/4)

3 sets:
Max reps Strict HSPU or Seated Dual DB Z press

*rest 30 seconds

Max reps Box HSPU

*rest 2 minutes

"

3 rounds:
400m Run
12 Deadlifts (275/195)
4-6 Wall Walks

"

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

Teams of 2

AMRAP 8 MIN x3 Rounds
400 mts Run (200 mts each)
30 Box jump overs (24""/20"")
30 Dual DB Walking Lunges
2 min rest bt sets

Start where you left off each round

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

GYMNASTICS Strength

EMOM 5
10 Sec. Chin Over Bar hold / Chest Rings

3 SETS
8 feet Elevated Ring Rows
8/12 Box dips (2 x 30 inch)
20 alt V-Ups

Rest 90 sec. Between Sets

WOD

AMRAP 12

24 DU
12 dual DB Deadlifts (2 x 50/35)
6 HSPU

RX + Strict HSPU

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

GYMNASTICS

EMOM 5

10S Chin Over Bar Hold/Chest Rings

3 SETS

8 Feet Elevated Ring Rows
8/12 Box dips (2 x 30inch)
20 Alt v-ups

Rest 90s Between Sets

WOD

Buy In : 50 BFB

5 ROUNDS

8 Hang C&J 65
20 DU/ 40 SU
4 S-HSPU

Buy Out : 25 BFB

TC : 18Mins.

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

–Team Up Tuesday–

Teams Of 3

120 Wall Balls

60 Cal BIKE

90 Box Jump Overs

60 Toes-to-Bar

24 Wall Walks

60 Toes-to-Bar

90 Box Jump Overs

60 Cal BIKE

120 Wall Balls

TC : 35Mins.

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

"Two WOD Tuesday"

Gymnastics Pull test

3mins max strict pull ups

Wod

"Magneto"

On the 1:30 x 10 Sets:
60 Double Unders / 30 Sit-ups - change each round
Max Hand Release Push-ups

Score HRPU

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

Strict Press 3/6

Percentage is based off 90%

1. 75% X 5
2. 85% X 5
3. 95% X max
4. 70% x max

Amrap 15

250/200m Row
12 HRPU
250m/200m Row
21 Kettlebell Swings 24/16kg

RX+ 32kg/24kg"

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

"Hyrox General Strength"

Week 2 – Volume & Control

Strength:
Deadlift:

4 sets of 5 @ 70% of 3RM
(Rest 2 mins between sets)

Push-Ups:

4 x 8 - 10 Reps
(3 sec down - fast up)

AMRAP 16:

8/10 Cal Assault Bike
12 Alt DB Snatches (22.5/15)
10 Box Step Overs (w/ DBs)

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

- Team Up Tuesday -

Teams of. 2

In a 30 minute window:

5 rounds:
600m/500m Row
40 Wall Balls
30 Box Jump Overs

-in remaining time-

Max Distance Row

*share however - 1 works. 1 rests.

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

HYBRID

6 Window

- 500m Row
- 20/16 Cal Bike
- Max Burpee Broad Jumps

2 Minute Rest

6 Window

- 1000m Ski
- Max Shuttle Runs

2 minutes rest

6 Window

- 50m DB Walking Lunges
- 200m Farmer Carry
- Max Wall Balls

2 Minute Rest

6 Window

- 20 Lengths Shuttle Runs
- Max meters Ski

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

"C2 Bike Workout

2 Rounds

3200m/2900m Bike
1000m/850m Ski
3200m/2900m Bike
1000m Row
50 Wall Balls

TC: 40 Mins"

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

"Precision prep
Teams of 4
0-10 mins
A)
1 min on 1 min off x 6
Max sync thrusters in pairs
10-40 mins
B)
Divide and conquer
4 rounds
400m run P1&2
600m ski P3&4
30 sync burpees (2 working)
20 sync T2B ( 2 working)
10 sync wall walks (2 working)
40-45 rest
45-55
Max complex barbell
Clean
Front squat
(Add STOH if intermediate)"

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

-Team Up Tuesday-
Teams of 3

150 wall balls
120/90 Cal row
90 Box Jump Overs
75 Toes to Bar
20 Wall Walks
75 Toes to Bar
90 Box Jump Overs
120/90 Cal row
150 Wall Balls

TC: 35Mins.

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

UNITE

Body Building

4 Rounds (Alternating)

A)
8 DB Chest Press On WB
10 Single DB Bicep Curls
15 DB Tricep Extensions

B)
10 Banded Chest Flys
15 Banded Rear Delt Flys
12 Dual KB Gorilla Row

CAP: 12 Mins

Partner WOD
YGIG Split However

16min AMRAP

Max Thrusters 95/65#

However every 4 mins including 0:00:

30/24 Cal Bike

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

"Breathe Rite"

Every 4 Mins x 8

Alternate Between

A) 30/22 Cal Bike
10 Alt DumbBell Hang Clean And Jerk

B) 50 DU/100 SU
25 Burpees

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

"Strict Press week 4/4"
Percentage is based off RM -10kg

Go every 2mins

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

AMRAP in 10 minutes
8 Toes-to-Bars
8 Dumbbell Thrusters (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)

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

"Focus

Barbell technique - Snatch focus

3 sets

3 paused power snatch
3 snatch balance

Set 1 = on the barbell then increase from there if confident. "
"Workout

Warrior barbell

In pairs

800m row

3 rounds
30 burpee box jump overs
30 power snatch

Rest 2:00

800m row

3 rounds
30 T2B/hanging knee raise
30 OHS"

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

"

With a partner

5 rounds:
50/35 cal AB
40 Dual KB shoulder to overhead
30 Burpee over KBs

*share reps however - 1 works. 1 rests.

*time cap: 30 minutes

"

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

"

Weightlifting (1/4)

Every 2 minutes for 6 sets:
2 Paused Squat Snatch

*perform with a 3 second pause at the knee and in the catch positions

*building to a technical heavy 3 reps "
"AMRAP for 15 minutes:
5-10-15-20-25... etc
OHS (95/65)
Toes to bar

*10/8 cal AB after each round

"

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

Strict Pull up/ Kipping Pull up
EMOM x8-10
1-3 Strict Pull up + 4-5 Pull up

Level 1: 1-3 Banded strict Pull ups + 4-5 Half Pull ups
Scaled: 1-3 Negative Strict Pull ups + 4-5 Ring Rows "

EMOM x20
Min 1 50 DU
Min 2 200/150mts Ski
Min 3 6-9 Kipping HSPU
Min 4 Rest

RX+: Deficit HSPU

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

- Wa7sh Wednesday -

AMRAP 8

5/5 Single Arm DB thrusters
30 DU

Rest 2

AMRAP 8
10 Burpee Shuttle Runs
15 Slam Balls

Rest 2

AMRAP 8
5/5 Single Arm DB thrusters
10 Burpee Shuttle Runs
15 Slam Balls
30 Double Unders

TC: 30 Mins.

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

WOD

Conditioning

6 Rounds

Rest 1:1

21/15 Cal Row
15/12 Cal Ski
9 Burpees box jump overs 24/20

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

CONDITIONING

6 ROUNDS Rest 1:1

15 Cal Row
12 Cal Ski
9 BBJO 20

TC : 30Mins.

- Wa7sha Wednesday -

AMRAP 8

5/5 Single Arm DB Thrusters
30 DU

Rest 2

AMRAP 8
10 Burpee Shuttle Runs
15 Slam Balls

Rest 2

AMRAP 8
5/5 Single Arm DB thrusters
10 Burpee Shuttle Runs
15 Slam Balls
30 DU

TC : 30Mins.

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

Every 10mins x 4

25/18 Cal Bike
10 Shuttle Runs (10m)
500m/400m Ski
10 Shuttle Runs (10m)

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

"Metcon Wednesday's"

EMOM 32

1. 12/9 Cal Row
2. 15 Dual Db Push Press
3. 12/9 Cal Ski
4. 20 Sit Ups

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

- Was7h Wednesday -

3 Rounds, For Quality

6 Shuttle Runs (10m x 6)

12 DB Z-Press

10 Ring Rows / Strict Pull-Ups

12 DB Bicep Curls + DB Upright Rows

20-30s Hollow Hold

Rest 60s between rounds

Then, finisher:
5 Min AMRAP (You go, I go style – partner)

5 DB Hang Power Cleans

5 Push-ups on DBs

5 Jumping Squats

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

"Hyrox Doubles

Buy In: 1Km Run

Directly into 2 Rounds of

- 40m Sled Push
- 40 Cal Assault bike

Directly into 2 Rounds:

- 400m Run
- 40m Burpee Broad Jumps

Directly into 1 Round

- 40 Box Jumps
- 50 Wall Balls

Buy out: 1km Run

T/C - 40"

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

"Warrior Wednesday

In pairs for time

100cal Ski
100cal Row
100cal Assault bike

Every 2:00 including 0; 6 synchro burpees "

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

ESCALATE

Individual METCON

6 Rounds
4:00 Work / 1:00 Rest

200m Run
10 KB Swings 24/16#
15 V-Sit Ups
10 Slam balls 45/30#
Max Cals; Machine of Choice w/ Time Remaining

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

Teams of 2

AMRAP30

400m Run Together
20 Burpee Broad Jumps
400m Run Together
40 Walking Lunges
400m Run Together
60 Wall Ball

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

"3mins on; 2mins off x 5

12cal ski erg
14 alt DB hang clean
16 wall balls

Max T2B/hanging knee raise in remaining time "

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

"Focus

Booty day

6 Barbell Hip thrust (1s pause at top)
6 SL RDL e/s (DB)

Rest 90s - 2:00 between "
"Workout

Classic CrossFit

10-9-8-7-6-5-4-3-2-1

SDHP
Wall ball

L1- <45lb
L2- 55lb
L3- 65lb
SPICY - 75lb"

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

"

AMRAP for 30 minutes
800m Run
60 ABmat sit up
40 Hand release Push ups
20 single DB box step up (24/20)

"

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

"

Mixed Modal Conditioning

With a partner

6000/5000m Row

*every 6 minutes including 0:00:
10 synchro Down up
2 lap Run (together)
10 synchro Down up

*share however - 1 works. 1 rests.

*time cap: 36 minutes

"

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

AMRAP 20 MIN (teams of 2)
10-15-20-25-30-etc
Cal Bike
200 mts run (together)

Rest 3 min

3 sets
500/400 mts row
15 Wall balls
9 Burpees over line

1 min rest bt sets

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

- Thursday Intervals -

Every 5 Mins. x 4

20/15 Cal row
2 Rounds of Cindy

Scale Row to Something You Can Complete in Around 90 Sec.

TC: 30 Mins.

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

Every 2 x 5

Build to a Heavy for Complex

1 Power Snatch
1 Low Hang Squat Snatch

Satrt at 50%

WOD

Team of 2 – Split Reps as Needed

40/30 Cal Bike

40 Toes-to-Bar

20 Power Snatches (95/65)

40/30 Cal Bike

30 Toes-to-Bar

15 Power Snatches (115/75)

40/30 Cal Bike

20 Toes-to-Bar

10 Power Snatches (135/95)

TC: 20 Mins.

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

- Thursday Intervals -

Every 5 Mins x 4

20 Shuttle Runs
2 Rounds of Cindy

RX + 20 cal row

TC : 30Mins.

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

"Team of 2"

With a partner

6000/5000m Row For time

*every 6 minutes including 0:00:
10 synchro Down up
100m Run together
10 synchro Down up

*time cap: 36 minutes

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

HSPU Week 4/4

4 Rounds (rest as needed between rounds):

RX: 2-5 Strict HSPU + 3-6 Kipping HSPU + 4-6 Alternating Shoulder Taps
20 Alternating Single-Leg V-Ups

Scaled: 2-4 Pike Push-ups + 1 Wall Walk + 4-6 Alternating Shoulder Taps
20 Alternating Single-Leg V-Ups

Rest as needed begtween sets, add 1/2 Reps from last week on Push ups

4 RFT of :

20 F.Rack Lunge 95/65lbs
20 DB Push Press
20 T2B

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

"Hyrox Doubles"

Buy In: 1Km Run

Directly into 2 Rounds of

- 40m Sled Push
- 40 Cal Echo Bike

Directly into 2 Rounds:

- 400m Run
- 40m Burpee Broad Jumps

Directly into 1 Round

- 40 Box Jumps
- 50 Wall Balls

Buy out: 1km Run

T/C - 40

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

Interval Thursday

Every 5 Minutes x 6 Rounds (30 Min Total Work)

12/9 Cal Row

30 Double Unders

12/9 Cal Ski

30 Double Unders

12 Dumbbell Snatches (alt) 50/35lbs"

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

HYBRID

Hyrox Race Workout: Doubles

Buy In: 1KM Run

Directly into 4 Rounds:

- 500m Ski
- 50m Weighted Lunges
- 40m Burpee Broad Jumps

Cash Out: 1 KM Run

TIME CAP 40

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

"Endurance
0-20
400m run together
30-20-10
BBJO
Barbell thrusters
400m together
Max Cal assault bike
20-40
400m run
50-30-10
Sync KB swings
Barbell Lunges
400m run together
Max cal row "

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

"C2 Bike Workout

10 Rounds YGIG

500m/450m

Then:

50 DB Hang Clean and Jerk
25 Down Ups
2000m/1850m
50 box jump over
30 Devils Press

Then:

10 Rounds YGIG

500m/450m

TC: 34 Mins"

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

Every 2 x 5

Build To A Heavy For Complex

1 Power Snatch
1 Low Hang Squat Snatch

Start at 50%

WOD

TEAM OF 2 ( Split Reps As Needed )

200 Jump Rope

40 Toes-to-Bar

20 Power Snatches 65

160 Jump Rope

30 Toes-to-Bar

15 Power Snatches (75)

120 Jump Rope

20 Toes-to-Bar

10 Power Snatches (85)

TC : 20Mins.

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

MAYHEM

INDIVIDUAL WOD

8 Rounds For Time

8 Dumbell Snatch 50/35#
8 Pull Up
10 Hang Clean & Jerk
10 Burpee Over DB
12/8 Cal Bike

TC: 30 mins

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

"

EMOM for 30 minutes:
1. 8-16 cal Row
2. 12 Dual KB hang cleans
3. 8-16 cal Ski
4. 16 alternating KB gorilla Row
5. Rest

"

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

"

Strength (1/4)

Every 2 minutes for 5 sets:
5 Barbell Bench Press

*building to a heavy 5 reps

For time:
27-21-15-9
cal Ski
Dual KB shoulder to overhead (16/12kg)
Chest to bar Pull up

*time cap: 16-18 minutes

*alternative cals
21-15-12-9

"

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

"Seated Shoulder Press
3 sets of 12-15 reps

after each set:
Weighted plank 30-40 sec
90 sec-2 min rest bt sets "

"EMOM x8
- 10-12 Push ups
- 12 DB Hang clean (2x50/35)

2 min rest

EMOM x8
- 6-8 Dual DB Box Step Over (24""/20"")
- 12 Dual DB Push Jerk (2x50/35)

2 min rest

EMOM x8
-12 DB Hang clean (2x50/35)
- 12 Dual DB Push Jerk (2x50/35)

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

Big Friday

NotRox

300/200 m Ski
2 Laps Burpee Broad Jumps
300/200 m Ski
3 Laps Walking Lunges
300/200 m Ski
4 Laps Farmer Carry
300/200 m Ski
5 Laps Shuttle Runs
300/200 m Ski
4 Laps Farmer Carry
300/200 m Ski
3 Laps Walking Lunges
300/200 m Ski
2 Laps Burpee Broad Jumps

TC: 35 Mins.

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

Accesories

4 SETS

6 Bench Press 31x1 RPE7
12 DB Farner Reverse Lunges

Rst 90 sec. between Sets

WOD

50-40-30-20-10
Ab mat Sit Ups

10 DB Box Step Overs Between Each Set 2 x 50/35

TC: 16 Mins.

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

ACCESSORIES

4 SETS

6 Bench press 31x1 RPE7
12 DB Farmer Reverse Lunges

Rest 90 sec. Between Sets

WOD

FOR TIME

50-40-30-20-10
Ab Mat Sit Ups

10 DB Box Step Overs Between Each Set

2 x 35lbs

TC: 16Mins.

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

- Big Friday -

NotRox

300m Ski
40m Burpee Broed Jumps
300m Ski
60m Walking Lunges
300m Ski
80m Farmer Carry
300m Ski
100m Shuttle Runs
300m Ski
80m Farmer Carry
300m Ski
60m Walking Lunges
300m Ski
40m Burpee Broad Jumps

TC: 40 Mins.

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

Teams of 2 – AMRAP 25
One athlete works at a time. Split all work as needed.

50 Cal Row

50 Power Cleans @ 95/65

40 Cal Bike

40 Pull-ups

30 Cal Row

30 Power Cleans @ 135/95

20 Cal Bike

20 Chest-to-Bar Pull-ups

20 Cal Row

20 Cleans @ 185/125

Max Reps: Bar Muscle-Ups

Scaled Notes:
Pull-ups → Jumping Pull-ups

Chest-to-Bar → Jumping Chest-to-Bar

Bar Muscle-Ups → Jumping Bar Muscle-Ups

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

Deadlift 3/6

Percentage is based off 90%

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

On the 2:00 x 8 Rounds:

30 Double Unders
5 Power Cleans (135/95lbs)
Max Meter Row With Time Remaining

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

-Big Friday-

50/40 Cal Bike
50 AB mat sit ups
40/30 Cal Bike
40 Burpees
30/20 Cal Bike
30 Wall Balls
20/10 Cal Bike
2 Laps Farmer Carry
10/5 Cal Bike
10 Devils Press

2 x 50/35lbs

TC30

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

"Big Lungs"

Every 90s x 4 Rounds (12)

A) 12 Heavy Z Press
B) 14 Heavy Bent Over Row
C) 15/12 Cal Ski

Rest 90s Between Rounds

Every 10 Minutes x 2 Complete:

40/30 Cal Assault Bike
500/400m Row
30/24 Cal Assault Bike
500/400m Row

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

"Hyrox Race Workout:

- 400m Run
- 500m Ski/Row

- 400m Run
- 40m Burpee Broad Jumps

- 400m Run
- 30 Jumping Pull Ups

- 100m Weighted Lunges
- 1000m Ski/Row

- 400m Run
- 100 Wall Balls

T/C - 35"

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

"Longer conditioning day

5mins on; 2mins off x 4 (alternate between A and B)

A.
1000m C2 bike
15 down ups
15 Kettle bell swings

Max distance row in remaining time

B.
500m row
20 DB farmers lunge (2x12.5kg)
15 push ups

Max distance C2 bike in remaining time"

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

Olympic Weightlifting

Snatch Primer

EMOM x 5
1 Muscle Snatch + 1 Power Snatch + 1 Snatch up to 60%

Snatch Waves E90s x9
3 2 1 (65% - 73%)
3 2 1 (70 - 80%)
3 2 1 (75% - 83%)

Snatch Pulls
1 Snatch Pull + 2 Hang Snatch pulls
4 sets.

Broad Jumps

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

"

EMOM (1/4)

EMOM for 30 minutes:
1. 12/9 cal AB
2. 16 Wall Ball (20/14)
3. 8 Burpee box jump overs (24/20)
4. 12/9 cal Row
5. Rest

*Rx+ 15/12 cals on both machines

"

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

10 Mins. Hand Stand Walk Levels

RX for time 200ft. HSW

Level 1 HSW attempts

Level 2 Partner HSW Practice

Scaled 5 sets Wall Handstand hold 30 Shoulder Taps

WOD

AMRAP 12
1-2-3-4-5-6-7-8
Wall Walks
Power Cleans 155/105

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

"Workout

Partner barbell workout

Partner DT

10 rounds for time (YGIG movements)

12 deadlifts
9 Hang power cleans
6 STOH

**Every 2:00 including 0:00, 5 synchro burpees over the bar.

Core finisher

Tabata x 16 (Alt between)

1. Single leg v-ups
2. Plank hold "

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

"

AMRAP for 8 minutes:
10 Dual DB bench press
Max unbroken Strict Chin up

*rest 2 minutes

AMRAP for 8 minutes:
10 KB bulgarian split squat (each leg)
10 single leg KB RDL (each leg)

*rest 2 minutes

AMRAP for 8 minutes:
10 Dual DB rollbacks
10 Dual DB hammer curls
10 Single DB front raise

"

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

"

With a partner

AMRAP for 10 minutes:
Snatch
20 reps at RPE 5
20 reps at RPE 6
20 reps at RPE 7
Max reps at RPE 8

*rest 3 minutes, then

AMRAP for 10 minutes:
Clean and Jerk
20 reps at RPE 5
20 reps at RPE 6
20 reps at RPE 7
Max reps at RPE 8

*share reps however - 1 works. 1 rests.

*perform any variation of Snatch and Clean and Jerk (Power or Squat)

"

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

Intervals

4 Rounds x AMRAP 4:

27/21 Calorie Row

15 Box Jumps (24"/20")

12 S/A Alternating Dumbbell Hang Squat Cleans (heavy)

Rest 4 mins. between round, pick up where you left off.

WOD

Core Cash Out

3/4 SETS

10 Hollow Rocks
8 Single Leg V-ups
6 V-ups

Rest 90 sec. Between Sets

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

Hyrox Race Workout:

- 400m Run
- 500m Ski/Row

- 400m Run
- 40m Burpee Broad Jumps

- 400m Run
- 30 Jumping Pull Ups

- 100m Weighted Lunges
- 1000m Ski/Row

- 400m Run
- 100 Wall Balls

T/C - 35

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

Pull Up Progression

EMOM 8

1) 30s Banded Lad Pullover
2) Max Hollow Hold

EVERY 5 X 4

500M/400M ROW
15 DB STOH
15 Toes To Bar

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

4 Rounds x AMRAP 4:

27/21 Calorie Row

15 Box Jumps (24""""/20"""")

12 S/A Alternating Dumbbell Hang Squat Cleans (heavy)

Rest 4 mins. between round, pick up where you left off.

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

AMRAP 7 MIN
3-6-9-12-15-etc
Slam balls
20 DU

3 min rest

AMRAP 7 MIN
200 mts run
24 one DB Squat
24 Alt V-ups

3 min rest

AMRAP 7 MIN
3-6-9-12-15-etc
Cal Row
DB Deadlifts (2x50/35)

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

On the 1:30 x 10 Sets:

15/12 Cal Bike / 30 Sit-Ups - change each round
Max DB Snatch's

Score DB Snatch

"Cash Out"

60m KB Farmers carry
40m KB Front rack carry
20m Dual OH KB carrys

Every break 10 Gorilla rows

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

"Partition ANYWAY you want"

3000m Row
300 Double Unders
30 Devils Press 2 x 50/35lbs

TC25

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

Sunday Sweat Fest

5 SETS

10/6 Cal Bike
20 Wall balls
10/6 Cal bike
10 KB Hang Clean and Jerks 20/16
10/6 Cal Bike

Rest 2 between SETS

TC: 30Mins.

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

Lower Body hypertrophy block 2/4

3 sets of

A1) Front Squat – 12 @ 50-55% +5lbs
A2) Sumo Deadlift – 10 @ 40% DL max = 5 lbs

Rest 2 between sets

3 rounds for time
400m Run
5 wall walks
10 Dumbell Box step overs 2 x 50/35lbs

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

MAYHEM

Partner WOD
YGIG Split However

4 rounds For Time:

20 pull ups
30/12 Cal Assault Bike
40 Box jump overs
50 Kettlebell Swings 24/16#

TC 30min

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

MAYHEM

Partner WOD
YGIG Split However

4 rounds For Time:

20 pull ups
30/12 Cal Assault Bike
40 Box jump overs
50 Kettlebell Swings 24/16#

TC 30min

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

5 ROUNDS
- FOR TIME -

21 AB Mat Sit Ups
9 Cal Ski
9 Box Jump Overs
6 Dual DB Hang Clean and Jerks

Rest 1Min. Between Rounds

TC : 30Mins.

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

5 ROUNDS
- FOR TIME -

21 AB Mat Sit Ups
12/9 Cal Row
9 Box Jump Overs
6 Dual DB Hang Clean and Jerks

Rest 1Min. Between Rounds

TC : 30Mins.

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

Hip Thrust
8 reps
8 reps
6 reps
6 reps

Rest 90 sec bt sets

*Heavier than Week 1 "

Every 2 min x 6 rounds

Rounds 1,3 and 5
12 Dual DB Thrusters (2x50/35)
12/9 Cal ski

Rounds 2, 4 and 6
12 Toes to bar
12 DB Hang Snatch (50/35)

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

"6 rounds:
500/400m Row
40 Walking lunge (use the track)
30 Air squat
20 Push up

*time cap: 30-35 minutes"

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

"BlackJack"

5 Rounds for Time
16/12 Ski Erg
16 Toes-to-Bars
16 Alternating Pistols
8 Devil Presses (2x50/35 lb)

In Remaining Time

Max Cal Ski - Every 20/16 Cals - 20 V-Ups

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

Back Squat Test

Percentage is based off 90% of 1 rep max

Go Every 2:30

1. 65% X 5
2. 70% X 5
3. 80% X max

WOD

For Time (with a Partner)

50 Wall Ball Shots(Sync) (20/14 in 9/10 ft)
30 Cleans (135/95 lb)
50 Wall Ball Shots (Sync) (20/14 in 9/10 ft)
20 Cleans (185/135 lb)
50 Wall Ball Shots (sync) (20/14 in 9/10 ft)
10 Cleans (225/155 lb)

TC: 15 minutes

Level 1
Round 1: 95 / 65 lb
Round 2: 135 / 95 lb
Round 3: 185 / 105 lb

SCALED
Round 1: 95 / 65 lb
Round 2: 115 / 85 lb
Round 3: 135 / 95 lb

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

Back Squats Test

Percentage is based off 90% of 1 rep max

Go Every 2:30

1. 65% X 5
2. 70% X 5
3. 80% X max

WOD

For Time (with a Partner)
50 Synchronized Wall Ball Shots (20/14 in 9/10 ft)
30 Cleans (135/95 lb)
50 Synchronized Wall Ball Shots (20/14 in 9/10 ft)
20 Cleans (185/135 lbs)
50 Synchronized Wall Ball Shots (20/14 in 9/10 ft)
10 Cleans (225/155 lb)

Level 1

Round 1: 95 / 65 lb

Round 2: 135 / 95 lb

Round 3: 185 / 105 lb

Scaled

Round 1: 95 / 65 lb

Round 2: 115 / 85 lb

Round 3: 135 / 95 lb

TC: 15 Mins.

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

"Squats week 4/6"

All Squats have a 2 sec pause at the bottom

Go Every 3mins

65% x 8
75% x 8
Max x 85%

"For Time"

12-9-6
Bar Muscle Ups
20 OH Squats after each set 95/65lbs

TC15

Option 2

12min ladder

2-4-6-8-10-12 ETC

Pull Ups
Overhead Squats 75/55lbs

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

- Monster METCON Monday -

AMRAP 4 x 3
5 Burpees Over DB's
10 SA DB OH LUnges
15 AB Mat Sit Ups

Rest 2min between and
continue where you left off

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

"Lower body strength - Back squat

Every 2:00 x 5

15s C2 bike SPRINT (Dammper 8-10)
1 back squat

(No pause or tempo this week)

"Workout

Sprint conditioning

Every 2:00 x 5 sets

5 burpee over bar
8 Thrusters

AFAP!!

L1 - RPE 6
L2 - 45lb
L3 - 55-60lb
SPICY - 65lb"

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

"30minute AMRAP

In pairs:

12 rounds YGIG full rounds:

8cal ski
12 DB snatch
12 burpee over DB

In remaining time - Max cal ski erg "

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

"

Strength (2/4)

Every 2 minutes for 5 sets:
4 Back Squat

*building to a heavy 4 reps - aim to increase load from last week

"

Erg Intervals (2/4)

2 minutes on / 1 minute off x 6 sets:
1. Max cal Row

2. max cal Ski

*alternate 1 and 2 for 3 sets of each

*score total cals

"

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

"Hybrid Intervals"

8 Window:

- 400m Run
- 20m Sled Push
- 400m Run
- Max Meters Sled Pull

2 Minute Rest

8 Window:

- 400m Run
- 500m Row
- 400m Run
- Max Meters on row

2 MInute rest

8 Window:

- 400m Run
- 40m Burpee Broad Jumps
- 400m Run
- Max Sandbag Lunges

2 Minutes Rest

8 Window:

- 400m Run
- 100m Farmer Carry
- 400m Run
- Max Wall Balls

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

"Two WOD Tuesday"

Strict pull ups based off test week

0–15 total reps in 3 mins

Set 1: 5 reps

Set 2: 4 reps

Set 3: 3 reps

Set 4: 2 reps

16–30 total reps

Set 1: 10 reps

Set 2: 8 reps

Set 3: 6 reps

Set 4: 4 reps

31+ total reps

Set 1: 14 reps

Set 2: 12 reps

Set 3: 9 reps

Set 4: 6 reps

rest 90s between sets

5 Rounds For Time (Cap 18)

12 Toes to Bar

10 Burpees

30 Double Unders (or 60 Singles)

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

ADRENALINE

Handstand Strength

40 sec work / 20 se Rest x 9

1) MAX Pike Handstand Hold
3) 8 Seated Dual DB Arnold Press
3) Plank Hold

INDIVIDUAL WOD

EVERY 5 X 4

50 DU
15 TTB
10 Dual DB STOH 50/35#
3 Wall Walks

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

TEAMS OF 2

25Mins. Window

12000m/800m Row
AMRAP Remaining
9/7 Calorie Bike
12 Russain KBS
15 Toes to bar

AMRAP is Waterfall Style Alternating Movements

TC : 30Mins.

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

- TEAM UP TUESDAY -

TEAMS OF 2
25Mins. Window

12000m/800m ski
AMRAP Remaining
9/7 Cal Bike
12 Russian KB Swing
15 Toes To Bar

AMRAP Is Waterfall Style Alternating Movements

TC : 30Mins.

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

Teams of 2
AMRAP 14 MIN
YGIG (full rounds)
100 mts Run
10 Push-ups
12 KB Swings

3 min rest

AMRAP 14 MIN
YGIG (full rounds)
20 DU
12 Box Jump overs
9 SB to shoulder

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

"With a partner

AMRAP for 15 minutes:
20-30-40-50-60...etc
KB swing
ABmat sit up

*30/20 cal Ski after each set

rest 3 minutes, then

AMRAP 15 minutes:
20-30-40-50-60...
KB SDHP
Box jump w/ step down

*30/20 cal Ski after each set

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

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

“House of Cards”

EMOM 12

A) 6-8 Strict HSPU
B) 14 Box Dips
C) 12 Bicep Curls

AMRAP in 21 Minutes
21 Calorie Assault Air Bike
21 Kettlebell Swings (53/35 lb)
21 AbMat Sit-Ups

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

EMOM 16

1 - 10s chin over bar hold
2 - 30s Def push ups
3 - 30s Bulgarian Ring Rows
4 - 30s hollow rocks

WOD

AMRAP in 10 minutes

8 Toes-to-Bars
8 Dumbbell Push Press (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)

TC: 10Mins.

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

EMOM 16

1 - 10 secs. Chin Over Bar Hold
2 - 30 secs. Def Push Ups
3 - 30 secs. Bulgarian Ring Rows
4 - 30 secs. Hollow Rocks

WOD

AMRAP
8 Toes-to-Bars
8 Dumbbell Push Press (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)

TC: 10 Mins.

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

"Strict Press 4/6"

Percentage is based off 90%

1. 67.5% X 5
2. 77.5% X 5
3. 87.5% X max
4. 67.5% x max

"4 Rounds for Time"

25/20 Cal Bike
20 Kettlebell Swings 24/16
15 Burpees to Target

TC18

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

- Team Up Tuesday -

25min Window

Teams of 2

Buy in 1000m/800m Row

50-40-30
Wall Balls
Cal Ski
HRPU

Max distance Row time remaining

RX+ wall ball volume 80-60-40

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

"Upper body strength (pull)

Every 2:00 x 6 sets (alternate between)

A. 10 hollow lat pull downs + 30s deadhang

B. 6-9 strict pull ups

Gymnastics in workout

21-15-9

Double DB deadlift
Handstand push up

L1 - 2x20-22.5lb
L2 - 2x25-30lb
L3 - 2x35lb
SPICY - 2x40-50lb"

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

"2mins on; 1min off x10

AMRAP:

60 KBS
60cal row
60 wall balls
60 jumping pull ups

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

"

Gymnastics (2/4)

3 sets:
Max unbroken Wall Facing HSPU / Dual KB seated Z press

*rest 30 seconds

Max unbroken Box HSPU

*rest 2 minutes

4 rounds:
400m Run
15 Push Jerk (135/95)

*time cap: 16 minutes

"

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

TRIATHLON

"

40 mins Max C2 Bike

In teams of 2

Every 4 Mins Alternate between:
YGIG
1) 22 DB Thrusters
18 Burpees over the DB

2) 18 Dumbbell Devils press
14 Burpees box jump over

"

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

"Week 3: Strength Progression"

Strength Work:

Deadlifts: 5 x 4 at 80% of Week 1’s 3RM

Push-Ups: 4 x 12
(add a weight plate on back if possible—5-10kg)

Metcon:

2 Minutes on/1 Minute off x 5

- 15/12 Cal Echo Bike
- Dual Db Hang Cleans (50/35)

Rx + option - 20/16 Cals bike

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

"HYBRID"

10 Window:

- 400m Run
- 500m Ski
- 400m Run
- Max Meters Ski

2 Minute Rest

10 Window:

- 400m Run
- 50m Burpee Broad Jumps
- 400m Run
- Max Meters on Row

2 Minute Rest

10 Window:

- 400m Run
- 2:00 Farmer Hold (Heavier than race weight)
- 400m Run
- Max Static Lunges

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

"Strict Press test"

Every 2:00 x 7 Sets

Set 1: 5 reps @ 60%

Set 2: 3 reps @ 70%

Set 3: 3 reps @ 75%

Set 4: 2 reps @ 80%

Set 5: 1 rep @ 85%

Set 6: 1 rep @ 90-95%

Set 7: 1 rep @ 100%

If feeling good try few attenpts at PR

4 Rounds:

3:00 ON / 3:00 OFF
Each round, complete:

21/18 Cal Echo Bike

15 Hang Power Cleans (95/65 lbs)

Max Wall Balls (20/14 lbs to 10/9 ft)
With remaining time

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

UNITE

Back Squat
Workshop

CAP: 10min

Partner WOD
YGIG Split However

16min AMRAP

30/24 Cal Bike
10 Burpee Box Jump Overs 24/20”
30 Wall Balls 20/14#

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

3 SETS

5 Strict Pull uPUps/Banded
10 DB Z Pess
15 Plate OH Sit Ups
Rest 1 Between Sets

WOD

10 ROUNDS

- FOR TIME -

20 DU/30 SU
10 Burpees

TC: 20Mins.

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

SETS

5 Strict Pull Ups/Banded
10 DB Z Press
15 Plate OH Sit Ups
Rest 1 Between Sets

WOD

10 ROUNDS
- FOR TIME -

20 DU
10 Burpees

TC : 20Mins.

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

Strict HSPU/ Kipping HSPU
Every 90 sec x 8 Sets
3 Strict HSPU + 5 Kipping HSPU

Level 1: 3 Negative HSPU + 5 Pike push up
Scaled: 3 Pike Push ups + 5 DB Push press

For Time

15 One DB Devil Presses (50/35 lb)
15/12 Cal Bike
12 One DB Devil Presses (50/35 lb)
15/12 Cal Bike
9 One DB Devil Presses (50/35 lb)
15/12 Cal Bike
6 One DB Devil Presses (50/35 lb)
15/12 Cal Bike
3 One DB Devil Presses (50/35 lb)
15/12 Cal Bike

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

"EMOM for 30 minutes
1. 12/9 cal AB (Rx+ 15/12 cal)
2. 3 Wall Walk
3. 2 Lap Run
4. 12 Dual DB thruster
5. Rest"

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

EMOM 12

1) Max Cal Assault Bike (P1)
2) 10 Dumbbell Snatch + 6-8 Burpee Over Dumbell

Rest 2

EMOM 12

1) Max Cal Ski (P1)
2) 8 Press Ups + 10 A- Jumps

Rest 2

1500m/1200m

Score Equals Time To Complete Meters

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

50-40-30-20-10
Calorie ski
20 V-Ups
50 DU
20 KB Swings

TC: 32

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

50-40-30-20-10
Calorie ski
20 V-Ups
50 DU / 100 SU
20 KB Swings

TC: 32 mins.

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

"Every 10mins x 4"

500m/400m Row
10 Shuttle Runs (10m)
500m/400m Ski
10 Shuttle Runs (10m)

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

- Wa7sh Wednesday -

EMOM x 28 (Alt Every Minute)

1 - 10/8 Cal Assault Bike

2 - 10 DB Push Press 10 Gorilla Rows

20 - Air Squats

12 V-Ups + 12 Flutter Kicks (total)

REST

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

"Barbell technique - Clean focus

3 sets

2 high hang power cleans (pause in catch)
3 high hang squat cleans (pause in the bottom)

Set 1 = on the barbell then increase from there if confident. "

Warrior barbell

5 rounds for time:

P1 - 350m row
P2 - 350m ski

30 squat cleans
30 burpees

L1 - <55lb
L2 - 55-65lb
L3 - 75lb
SPICY - 85lb

30min time cap"

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

"Warrior Wednesday

In pairs for time:

80cal bike
80 Slam balls
80 sit ups

65cal bike
65 Slam ball lunges
65 T2B/hanging knee raises

40cal bike
40 slam balls
40 sit ups

25cal bike
25 Slam ball lunges
25 T2B or hanging knee raises

30-35min time cap "

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

"

Weightlifting (2/4)

Every 2 minutes for 6 sets:
2 Paused Squat Cleans

*perform with a 3 second pause at the knee

*building to a technical heavy 2 reps

AMRAP for 12 minutes
50 Wall Ball (50/35)
50 alternating DB Snatch (50/35)
100 Double unders

*target: aim for 2 rounds

"

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

"Metcon Wednesdays"

5 Rounds For Time

- 500m Row
- 30 Box jumps
- 20 Wall Balls

T/C - 30

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

For time

Teams Of 3

Buy-In
1500m / 1200m Row

(Switch every 250–500m; only one person rows at a time)

Then complete 3 Rounds of:

600m Team Run (run together)

60 Cal Ski (split as needed)

1500m / 1200m Row
(Switch every 250–500m; only one person rows at a time)

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

ESCALATE

Individual METCON

Every 4 Mins x 8

Alternate between

A) 30/24 Cal Bike
10 Alt DB Hang clean and jerk

B) 500/400m Row
10 Burpee Over Rower

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

5 ROUNDS ( Start A New Round Every 5 Mins. )

10 x 10m Shuttle Runs
15 Wall Balls (14 lbs)
12 DB Hang Snatch
9 Box Jump Overs (20 in)

TC : 30Mins.

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

5 ROUNDS ( Start A New Round Every 5 Mins. )

10 x 10m Shuttle Runs
15 Wall Balls (20/14 lbs)
12 DB hang Snatch
9 Box Jump Overs (24/20 in)

TC : 30Mins.

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

For time (teams of 2)

2000/1600 mts row
400 mts run (together)
1000/800 mts row
400 mts run (together)

3 min rest

3 Sets
45/40 Cal Row
30 one DB Step up
10 burpees over DB

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

"In teams of 3

AMRAP for 30 minutes:
Max cal Ski
Max cal AB

*every 5 minutes including 0:00
1 lap Run (together)
10 Synchro Down up (all 3 sync)
1 lap Run (together)

*share cals however - 2 machines working. 1 resting."

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

"Running B"

20-15-10-15-20 Calorie Ski
35-25-15-25-35 Wall Balls

400 Meter Run After Every Round

TC: 35 Mins

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

Every 2 x 5

Build to a heavy for Complex

1 Clean
1 Low hang squat clean
1 Jerk

Start at 50%

WOD

For Time:
12-9-7
Bar Muscle-Ups
20 Front Squats 95/65 each round

(Sub B-MU for Chest to bar or 15-12-9 pull ups)

TC: 12Mins.

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

Every 2 x 5

Build to a Heavy For Complex

1 Clean
1 Low Hang Squat Clean
1 Jerk

Satrt at 50%

WOD

For Time:
12-9-7
Bar Muscle-Ups
*20 Front Squats 95/65
each round

Sub B-MU for Chest to Bar or 15-12-9 Pull Ups

TC: 12 Mins.

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

Time Cap: 30 Minutes

Split reps as needed (one works, one rests)

Buy-In:
60/50 Cal Assault Bike

3 Rounds:

18 Toes to Bar

18 Hang Power Cleans 115/85lbs

18 Lateral Bar Burpees

Bike Sprint: 50/40 Cal Assault Bike

3 Rounds:

14 Toes to Bar

14 Hang Power Cleans

14 Lateral Bar Burpees

Bike Sprint: 40/30 Cal Assault Bike (Split)

3 Rounds:

10 Toes to Bar

10 Hang Power Cleans

10 Lateral Bar Burpees

Bike Sprint: 30/20 Cal Assault Bike

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

"Interval Thursday"

Every 6 Minutes x 4 Rounds
(Score each round for time)

Odd Rounds (1 & 3):
12-9-6

Cal Row

Burpees Over Rower

Even Rounds (2 & 4):
21-15-9

Cal Row

Toes-to-Bar

Scaled Cals 15-12-6

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

"Booty day

10 Barbell Hip thrust (1s pause at top)
16 Jumping Lunges

Rest 90s - 2:00 between "

"Classic CrossFit

10min AMRAP

30 double unders/50 singles
15 push ups
9 russian KBS (heavy)

L1 - 12kg
L2 - 16kg
L3 - 20kg
SPICY - 24lg"

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

"EMOM25

1. 8-12cal ski
2. 6 DB devils clean
3. 8-12cal row
4. 6 DB devils cluster
5. REST "

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

"

Mixed Modal Conditioning

Every 12 minutes for 3 sets:
400m Run
30/22 cal AB
500/400m Row
500/400m Ski

*aim to have more than 2 minutes rest on each set

"

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

TRIATHLON

"
YGIG Unless Stated

Teams of 2

YGIG

100-80-60-40-20

Bike erg Calories

50-40-30-20-10

Dumbbell Goblet Squat
Dumbbell Box Step over
Burpees over DB

"

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

"HYBRID DOUBLES"

35 Minutes to complete

Accumualate : 100 Burpee Broad Jumps

Every 3 Minutes complete:

- 500/400m ski
- 25 Wall Balls
- Max Burpee Broad Jumps -

In Remaining Time Max Meters Ski

T/C - 35

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

"HYBRID"

Hyrox Race Workout: Doubles

Accumulate : 100 Burpee Broad Jumps

Every 3 Minutes complete:

- 500/400m Ski
- 20 Wall Balls
- In Remaining time Max Burpee Broad Jumps -

T/C - 35

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

"Snatch"

Every 30s for 8 min

1 Squat snatch

50% acrosss all sets

Amrap 15

5 bar muscle ups
10 Deadlifts 225/155lbs
15 box jumps 24/20inch

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

MAYHEM

INDIVIDUAL WOD

25min AMRAP

400m run
20 BB Lunges 135#
15 TTB
10 Clean & Jerk

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

TEAM OF 2
- FOR TIME -

50/40 Cal Bike
50 DU
20 Burpee To Target
50/40 Cal Bike
20 Slam Balls 35/25

40/30 Cal Bike
50 DU
20 Burpee To Bar
40/30 Cal Bike
20 Slam Balls 35/25

30/20 Cal Bike
50 DU
20 Burpee To Bar
30/30 Cal Bike
20 Slam Balls 35/15

TC: 30Mins.

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

TEAM OF 2

–FOR TIME -

50/40 Cal Row
50 DU
20 Burpee to Target
50/40 Cal Row
20 Slam Balls (35/25 lbs)
40/30 Cal Row
50 DU
20 Burpee To Bar
40/30 Cal Row
20 Slam Balls (35/25 lbs)
30/20 Cal Row
50 DU
20 Burpee To Bar
30/30 Cal Row
20 Slam Balls (35/15 lbs)

TC : 30Mins.

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

Toes to bar Volume
Every 90 sec x 8 Sets
12-15 Toes to bar

Level 1: 12-15 Hanging Straight legs raises
Scaled: 15 V-Ups "

Every 5 min x 4 Rounds
3 Wall walks
20 Abmat sit ups
15 Wall balls

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

"3 rounds:
500m Row
400m Run
30 Wall Ball
20 Burpee over DB
10 DB box step ups (65/45 - 20')

*time cap: 30 minutes
"

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

EMOM 12

1) 6-8 Strict/ Banded Pull Ups
2) 12-14 Decline Push Ups
3) 15/12 Cal Row

"DB"

4 Rounds

21 DB Hang Clean And Jerk
15 Ab Mat Sit Up
9 HSPU/Pike Push Up

After Each Round Complete 500m Row or
25/15 Cal On The AB

TC: 20 Mins

Coaches Notes: Teach On HSPU

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

Accessories

4 SETS

8 Bench press 31x1 RPE7
6/6 DB lateral box step ups

Rest 90secs. between sets

WOD

3 ROUNDS

25 Box Jumps (24/20”)

20 Push-Ups

15 Sit-Ups

TC: 12Mins.

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

ACCESSORIES

4 SETS

8 Bench Press 31x1 RPE7
6/6 DB Lateral Box Step Ups

Rest 90 secs. between Sets

WOD

3 ROUNDS

25 Box Jumps (24/20”)

20 Push-Ups

15 Sit-Ups

TC: 12 Mins.

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

"Deadlift 4/6"

Percentage is based off 90%

1. 67.5% X 5
2. 77.5% X 5
3. 87.5% X max
4. 67.5% x max

"AMRAP 10"

24 Double Unders
12 DB Front Rack Lunges
6 HSPU

RX+ Strict HSPU

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

"Big Friday"

5 Rounds:
20/15 Cal Bike
30 AB Mat Sit Ups
20 DB Snatch's

*time cap: 30 minutes

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

"Longer conditioning day

In teams of 3

30min AMRAP

A. Max cal C2 bike

B. AMRAP:

10 x 25ft lengths box push
20x25ft lenghts shuttle run

10 x 25ft lengths DB lunge
20x25ft lengths shuttle run

20x 25ft lengths farmers carry
20x25ft lengths shuttle runs"

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

"

Strength (2/4)

Every 2 minutes for 5 sets:
4 Barbell Bench Press

*building to a heavy 4 reps - aim to increase load from last week

AMRAP for 12 minutes:
3-6-9-12-15-18...etc
Deadlift (185/125)
Toes to bar
Burpee over bar

"

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

Rope Climb – 15-Mins. Skill Session

Goal: Complete as many quality rounds as possible in 15 mins. (aim for 3–5 rounds depending on level)

Each Round:
RX:

2 Rope Climbs (15ft.)

20 Hollow Rocks

10 V-Ups

Level 1:

1 Rope Climb or 2 Revolutions

10 V-Ups + 10 Tuck Ups

20s Hollow Hold

Scaled:

3 Seated Rope Climb (Switch Top Hand)

10 Sit Ups

10 Shoulder Taps in Plank

WOD

3 ROUNDS

for time

500m/400m Row
20 Burpee Over the Rower

TC: 14 Mins.

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

"

EMOM Saturdays (2/4)

EMOM for 30 minutes
1. 12/9 cal Ski (Rx+ 15/12 cals)
2. 6 Dual DB Devils Press (2x50/35)
3. 2 Lap Run
4. 8 Dual DB box step overs (2x50/35 - 24/20)
5. Rest

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

5 sets

10/6 Cal Bike
20 Wall balls
10/6 Cal bike
15 Burpees
10/6 cal Bike

Rest 2 between sets

CASH Out

3 Rounds

100m DB farmer carry 50/35lbs
30 ab mat sit ups

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

- Sunday Sweat Fest -

5 SETS

10/6 Cal Bike
20 Wall Balls
10/6 Cal Bike
10 KB Hang C&J 20/16
10/6 Cal Bike

Rest 2 Between Sets

TC : 30Mins.

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

"AMRAP for 12 minutes
8 Strict Pull up / Banded Strict Pull up
12 Seated DB Z press
12/9 cal AB

*rest 4 minutes

AMRAP for 12 minutes
8 Dual DB bench press
12 alternating KB gorilla Row
12/9 cal AB

"

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

Pull Up Progressions

4 Sets

10 Tempo Ring Rows
10 Hollow Rocks
8 Renegade Row Each Side
Rest 1:00 BT Sets

EMOM 20

1) 4 Turkish Get-Ups
2) 15 Toes to Bar/ 20 HKR
3) Max Cal Ski/Row
4) Rest

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

AMRAP 20

10/6 Cal Bike
15/12 Cal Ski
10/6 Cal Bike
20 KB Deadlifts
10/6 Cal Bike
40m Farmers Carry

Steady flow keep moving constantly

WOD

Core Cash Out

3/4 Sets

10 Hollow rocks
8 Single Leg V-ups
6 V-ups

Rest 90 secs. between sets

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

"Partner barbell workout

Every 10:00 x 3

40cal bike (split)
30 STOH
30 T2B

L1 - <55lb
L2 - 55lb
L3 - 65lb
SPICY - 75lb"

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

"

With a partner

AMRAP for 10 minutes
40/30 cal AB
20 Power Snatch (135/95)

*rest 3 minutes, then

AMRAP for 10 Minutes
20 Power Clean (185/125)
40/30 cal AB

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

"

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

"Hyrox Race Workout"

400m Run
20 Burpees
600m Run
40 Wall Balls (20/14 lb)
800m Run
60 Weighted Lunges (50/35 lb)
1,000m Row/Ski
60 Weighted Lunges 50/35 lb)
800m Run
40 Wall Ball (20/14lb)
600m Run
20 Burpees
400m Run

Cap : 45 minutes

(G.WILLS BENCHMARK)

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