VogueFit

Partner WOD - YGIG, Share However

25min AMRAP

60/48 Cal Row
10 Power Cleans 165/115#
30 Toes to Bar
10 Dual DB Devils Press 50/35#

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

Prep
10min lower body/hip mobility
Hip flexors / glutes / adductors / hammies
- - -
2 rounds
10/10 kneeling side bridge
10 alt goblet cossack squat
10/10 single leg band reverse squat

Back squat
Every 3min x4
5 back squats, 50-60%
10 KB dead bugs

Mixed Modal
12minAMRAP
15 wall ball
12 burpee
9 T2B

Move at 7/10 pace
Your score matters less than the quality of you movement

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

Prep
2 rounds
12/12 kneeling side bridge
12 KB dead bug
6 goblet squat, 3sec down

Lower strength
4 rounds
10 KB front squat, 2xKB
50/50m single arm farmers carry
15mins to finish

Mixed Modal
4 rounds
4min on // 1min off x4
400m run
15 burpee bar touch
10 T2B
max alt DB snatch

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

For time:

2 rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time cap: 16 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)

♂ 95, 115, 135 lb (43, 52, 61 kg)

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

"Warm-Up"
3 Rounds
200m Row
8 Air Squats
6 Push-Ups
6 Burpees
Barbell Prep Flow (2 Rounds)
With empty bar:
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Push Press
4 Thrusters

For time:

2 rounds of:

12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:

12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:

12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time cap: 16 minutes

♀ 65, 75, 85 lb

♂ 95, 115, 135 lb

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

-Warm-Up-
3 Rounds
200m Easy Row
10 Alternating DB Snatch (light)
10 Push Ups
15 Air Squats

For time :

40/30 Cal bike

10 Rounds Cindy YGIG
6 Dumbell Snatch
8 PULL UPS
12 Air squats
30/20 Cal bike
30 Dumbell Devils press
20/15 Cal bike

TC: 30 mins

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

35 min AMRAP

10 Sandbag Cleans
15 DB front squats
20/15 cal Ski
20 TTB
5 HSPU

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

3 sets:

:20sec left single-arm ring hold, right
:20sec single-arm ring hold, left
:20sec push ups
10 strict single leg raises

Skill work.

Into WOD:

For time:
4 Laps DB overhead walking lunges
20 alternating dumbbell snatches
20 Toes toe bar

4 Laps overhead walking lunges
20 alternating dumbbell snatches
20 Pull ups

4 Laps dumbbell overhead walking lunges
20 alternating dumbbell snatches
20 Toes toe bar

TC: 15-18 Mins.

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

LAST FEW DAYS OF RAMADAN… Let’s make it count

Lift & Flex

Buy in: 100 Empty Barbel Bicep Curls (every time you break, you have to complete 10 Push-ups)

Into- 5 Rounds

12 Upright row
12 Strict press
12 Bent over row
12 Cal Ski

Into - Amrap in remaining time

10 Slamball Cleans
10 Slamball Squats
10 Burpees Slamballs
10 Cal Ski

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

"Spider-Man"

Team of 2

8,000 M Row

Partner 1: Row

Partner 2: 1 Round

7 Shuttle Runs
7 DB Clean & Jerks (1x50/35)
7 Burpees over the DB

Time Cap 35 MIN

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

"

Back Squat Waves

Every 1:30-2:00 x 6

2 Reps @RPE 7.5-8
1 Reps @RPE 8.5-9
1 Reps @RPE 9.5-10

**Building to a heavy single for the day! "

In pairs:

P1: 12 Cal assault bike

P2: 12 Hang power cleans

***Every time both pairs complete their movement you switch

L1 - 45-50lb (8cals)
L2 - 55lb (10cals)
L3 - 65lb (12 cals)
SPICY - 75lb (12cals)

"

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

For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time cap: 16 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

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

""26.3""

For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time cap: 16 minutes

Rx:
- ♀ 65, 75, 85 lb (29, 34, 38 kg)
- ♂ 95, 115, 135 lb (43, 52, 61 kg)

Scaling:
- may step over the barbell
- ♀ 45, 55, 65 lb (20, 25, 29 kg)
- ♂ 65, 85, 95 lb (29, 38, 43 kg)

Foundations:
- regular burpees
-♀ 25, 35, 45 lb (10, 15, 20 kg)
- ♂ 45, 55, 65 lb (20, 25, 29 kg)

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

With a partner

AMRAP for 12 minutes:
Max cal AB
*alternate every: 12 Burpee Box jump overs

- rest 4 minutes -

AMRAP for 12 minutes:
Max cal Ski
*alternating every: 24 single DB box step ups

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

Vogue Fit

HSPU Strength

4 Rounds For Quality

8 Pike HSPU
15m Dual KB OH Carry
4 Walkout Push Ups

INDIVIDUAL WOD

5 Rounds for Time:

200m Run
3 Wall Walks
8 Dual DB Clusters 50/35#

Cap 13min

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

Prep
10min overhead/thoracic mobility
Lats / pecs / shoulders / thoracic
- - -
BB warm up
5 clean deadlift
4 hang clean pulls
3 hang muscle clean
2 front squat
1 strict press

Every 90sec x5
1 power clean
1 hang power clean
1 high hang power clean
50-60%

Every 90sec x5
1 push press
1 push jerk
1 split jerk
50-60%

3 rounds
400m run
9 power snatch, 115/95
6 overhead squat, 115/95
15min cap

7/10 effort
Recovery runs & smooth BB reps

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

Olympic lifting

1 clean pull, 1 hang power, 1 front squat, 1 jerk 4x 1
40-50%

1 squat clean, 1 front squat, 1 split jerk 5x 1
50-80%

Every 90sec x6
1 squat clean, 1 hang squat clean, 1 hang cluster
50-60%

3 paused split jerk 3
Pause in dip, pause in catch
50% of C&J

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

Prep
Run prep
10/10 leg swings, forward backward
10/10 leg swings, lateral
30 step high knees
30 step heel kicks
30 calf raise
30 tib raise
- - -
Prep movements

Hybrid conditioning
For Time
800m run
60 cal bike
800m run
60 wall balls
800m run
60m sled push
800m run
60 box step over, 1xDB
800m run
60 cal ski
800m run
60 burpee
45min cap

Option B: 600m runs / 40 reps
target <3min stations

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

Post WOD Accessories

2 x 30 GHD sit ups

WOD

RX
For time:
3 miles air bike
30 KB hang cleans (35/53 lb)
200-m KB farmers carry (35/53 lb)
2 miles air bike
20 KB hang cleans
100-m KB farmers carry
1.6 mile air bike
10 KB hang cleans
50-m KB farmers carry
500-m air bike
– Use two KB.

SCALED:
For time:
3 miles air bike
30 KB hang cleans (26/35 lb)
200-m KB farmers carry (26/35 lb)
2miles air bike
20 KB hang cleans
100-m KB farmers carry
1.6miles air bike
10 KB hang cleans
50-m KB farmers carry
500-m air bike
– Use two KB.

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

3 Sets

10 Ring Rows
8 Box Step Overs
20ft Bear Crawl
10 Air Squats
10 Hollow Rocks

Amrap 20

5 bar muscle ups
6 20ft shuttle runs
10 ring dips
6 20ft shuttle runs
15 wall balls

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

Row = Timer
Partner 1: Row 150m
Partner 2: Movement → switch at row finish
Movements:
Air Squats
Bear Crawl
Plate Ground to Overhead
Duck Walk

For Total Time
Teams of 2

30 Alt burpees to plate
30 Sync plate gtoh
800m Row
30 Alt burpees to plate
30 Sync plate OH lunges
800m Row
30 alr burpees to plate
30 sync wall balls
800m Row
60/409 Cal bike

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

3 Rounds for Time :

500m Row
20 DB Push Press (50/35 lb)
30/25 Cal Bike
20 Box Jumps (24/20"")

Rest 3 mins between rounds

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

Front Squats

5 × 5 @70 %

Build to 70% before start

WOD

For time:

50 Cal row
21 Cleans (85)
15 Box Jump over
50 Cal Bike
21 Front squats (85)
15 Box jump over
50 Cal Ski
21 Push presses (85)
15 Box jump over

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

Cardio and Core

2 Rounds

Every 3Mins.

Min 0-3:15 Cal Bike + Hollow rocks / V-ups

Min 3-6: 15 Cal Row + Max Max Wall ball thruster into box step up

Min 6-9: 15 Cal Ski + Max ttb / knee raises

Min 9-12: 25 shuttle run + Max WB russian twist

Min 12- Rest

Repeat x 2

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

"Wolverine"

15 MIN AMRAP

10 Tempo Push Ups 3110
15 Skull Crushers
10 Ring Rows (elevate the feet for extra challenge)

into:

4 Rounds

15/12 Cal Bike
20 Push Press (2x50/35)
20 Alt. V-Ups

18 MIN Time Cap

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

"

Cardio Day!

EMOM x 8

1. 8-12 Cal Row
2. 8 Burpee over rower

REST 1:00

EMOM x 8

1. 15 Plate GTOH
2. 40s Plate wall sit

REST 1:00

EMOM x 8

1. 4-6 Lengths farmers carry
2. 40s Plank hold

REST 1:00

EMOM x 8

1. 8-12 Cal C2 bike
2. 12-15 Wall balls

"

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

30 Min AMRAP

400m Run
30 Box Step Ups (unweighted)
15 Ring Row
40 DU / 80 Skips
20 / 15 Cal Ski

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

Strength

Every 3 minutes for 4 sets:
5 Back Squat

set 1: RPE 6.5
set 2: RPE 7
set 3: RPE 7.5
set 4: RPE 8

"Cindy"

AMRAP for 20 minutes
5 Pull up
10 Push up
15 Air Squat

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

5 rounds for time:

400m Run
30 Wall Ball
20 alternating DB snatch

*time cap: 25-30 minutes

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

"Teams of 2
Buy in 150cal AB

3 rounds
30 STOH
25 burpee over bar
20 sync sit-ups

3 rounds
30 power cleans
20 BBJO
15 sync TTB

Cash out
100 empty bar strict press "

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

VogueFit

Front Squat Strength

Every 90sec x 6

4 Front Squats @80%

Partner WOD - YGIG, Share However

12min AMRAP

20/16 Cal Bike
16 Dual DB Lunges 50/35#
5 Synchro Burpee Pull Ups

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

Prep
Quadruped thoracic rotations
Half kneeling wall book openers
- - -
2 rounds
12 bear crawl shoulder taps
6/6 half kneeling KB windmill
6 push up + push back

Bench press
Every 3min x3
5 bench press, 50-60%
20 palms up pull apart

Upper accessory
Every 3min x3
16 alt gorilla row
20/20m OH KB walk

Mixed Modal
Every 2min x6
15/12 cal bike + 5 wall walks
- - -
15 burpee + 15 T2B

8/10 pace
Aiming for 90sec rounds

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

Prep
2 rounds
10 bear crawl shoulder taps
10 push up + opp toe touch
10 scap pull up

Upper strength
5 rounds
10 DB deficit push up, 3sec down
5 strict chin up, 3sec down
15mins to finish

Mixed modal
3 rounds for time
60/40 cal row
40 alt hang DB clean and jerk, 1x50/35
200m farmers carry, 2x24/16
30min cap
24min target

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

For load:
Back squat
8-8-8-8-8

WOD

17mins. AMRAP

500/600m Row
12 DB thrusters
12 DB step ups 2 x 35/25

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

3 × 150m build pace
(rest 30s between)

3 Rounds:
250m Easy Row
10 Alternating Lunges
10 Plate Ground to Overhead
10 Sit Ups

Every 3 minutes for 10 sets:
500m Row
or
400m Ski

*perform as fast but as consistent as possible

*target: sub 2 minutes

*scaling:
- Every 4 minutes for 8 sets

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

3 Rounds
200m Easy Row or 30s Bike
10 Air Squats
8 Push Ups
10 Alternating Reverse Lunges
Activation – 2 Rounds
10 Glute Bridges
10 Banded Pull Aparts
8 Deadbugs (each side)
8 Light DB Romanian Deadlifts

Strength

4 sets

10 DB bench press
15 banded pull aparts
10 gorilla rows

rest 90s between sets

4 sets

10 DB hip thrusts
15 hollow rocks
10 DB rdls

rest 90s between sets

CASH OUT

tabata
assault bike
kick back squat thrust burpees

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

Team 5 Rounds Each

10 shuttle Runs
20 KB swings
15 DB Deadlift
10 Pull ups

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

3 Sets

EMOM

KB Floor Press
KB Bent Over Row
KB pull overs
Hollow Rocks

AMRAP 15

6 Wall walks
9 Burpee shuttle run
12 Hspu
15 Dual KB Deadlifts

L1: Pink
L2: Blue
L3: Yellow

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

Lower body (banded work)

EMOM x 5

MIN 1 - DB Bulgarian Split squats 10/10
MIN 2 - DB Goblet squats
MIN 3 - Single / Double unders
MIN 4: 10/10 DB Goblet Lunge into high knee
MIN 5: Banded squat jumps
MIN 6: REST 🙂

Finisher - Wall sit

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

"Iron Man"

4 Rounds

12 TTB
12 KB Deadlift (2x20/16)
12 KB Farmer's Lunges

Rest 2 Minutes

into:

4 Rounds

12 KB Plank Drag Throughs
12 KB SDHP (1x20/16)
12 KB Front Rack Step Up

Time cap: 32 MIN

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

"

Split Jerk

EMOM x 5

1 Split jerk + 10s pause in the catch

(Empty barbell or light load - a very long pause today - focus on the bend in the back leg and being as stable as possible)

Then

EMOM x 12

1 Split Jerk

**Build accross the sets!

For Time:

20 HSPU
20 Cal Row
20 Double unders / 40 single unders

15 HSPU
15 Cal Row
20 Double unders / 40 single unders

10 HSPU
10 Cal row
20 Double unders / 40 single unders

5 HSPU
5 Cal Row
20 Double unders / 40 single unders

"

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

A. E2MOM x 5

3-5 weighted Pull UPS
5 DB Bench or Floor Press

B. 10 Min AMRAP

10 Dual DB Hang Power Cleans
15 Wallballs (20/14)
10 TTB

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

Weightlifting

Every 90 seconds for 10 sets
2 Squat Snatch

*start at RPE 6 then add weight each set

Barbell Cycling

Every 90 seconds for 4 sets:
10 Power Snatch

*touch and go or singles

Scaling:
- Rx: 135/95
- L2: 115/85
- L1: 95/65

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

8 sets:

2 minutes on / 2 minutes off
1. 20/15 cal Row + Max cal AB

2. 20/15 cal AB + Max cal Row

*alternate between the 2 for 4 sets of each

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

HYBRID 18/03

In 11 minute windows:

A:
200m Run
2 x Sled pull
400m Ski
2 x Sled pull
200m Run
2 x Sled pull
Max ski in remaining time

B:
200m Run
2 lap Carry
400m Row
2 lap Carry
200m Run
2 lap Carry
Max row in remaining time

Finisher (all):
Death by” DBL burpee
2-4-6-8….

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

MetCon

PARTNER WOD

YGIG , Share however (Unless Stated)

3 Rounds

400m run (Together)
40 Wall balls 20/14#
40 Push ups

Straight into

3 Rounds
50/40 cal bike
50 KB Swings 24/16kg
50 Sit Ups

Cap 32 min

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

Prep
10min overhead/thoracic mobility
Lats / pecs / shoulders / thoracic
- - -
2 rounds
10 scap pull up
10 tall plank shoulder taps
10/10 straigth arm band pull down

Gymnastic strength
10-9-8-7-6-5-4-3-2-1
Hardest pulling movement
10 hollow rocks between rounds

Aerobic development
In threes
21minAMRAP
Max cal ski
P1 = ski
P2 = 200m run
P3 = rest

Rotate on runner

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

Functional Body Building

A1 Seated DB press 3x 8
A2 Tall kneeling band lat pull down 3x 8/8

B1 Single arm DB bench press 3x 8/8
B2 Half kneeling band low row 3 x8/8

C1 alt DB curl 3x24 (12 each)
C2 Single arm tricep push down, palms up 3x12/12

D1 Plank 3x 45-60sec
D2 alterntaing v-up 3x 20

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

Prep
20 alt reverse lunge w/ rotation
200m run
10 alt worlds greatest stretch
12/8 cal bike
6 walk outs + push up

Hybrid conditioning
In pairs
Every 8min x5
800m run, both run
40 cal bike, shared
20 syncro burpees
max wall balls

Option B: 600m / 30 / 15

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

For load:
Shoulder press
5-5-5

WOD

10 Rounds For Time :

10 Shuttle Runs
4 wall walks

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

1 Minutes Each
Couch Stretch (L/R)
Deep Squat Hold (hold plate for balance if needed)
Banded Hamstring Stretch or Toe Touch Hold

Activation – 2 Rounds
12 Glute Bridges
10 Banded Lateral Walks (each way)
8 tempo Slow Air Squats (3 sec down)

Back Squats

8 x 1 @ 80%

Go every 90s

For time :

20 power snatch
20/15cal row
20 front squats
20/15 cal row
20 Squat snatch

RX 115/85lbs

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

Partner Flow – 8 minutes
Partner A: 150m Row
Partner B:
10 Air Squats
10 Reverse Lunges
10 Plate Russian Twists

1min work 15s transition x 4 rounds

1 - Ski
2 - 30s tall plakn + 30s low plakn toes taps
3 - KB box step ups (20inch)
4 - Bike
5 - Kbs
6 - Renagade rows
7 - Rest

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

35Min Emom

1min : 15/12 Cal Ski
1min : 20 Air Squat
1min : 12 Push Press
1min :10 Burpee Box jumps
1min Rest

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

30 MIN TEAM AMRAP

60 Cal SKI
60 Box Jump Overs
60 Push Press
60 Deadlifts
60 Thrusters

60 Cal Bike
60 OH Double DB Lunges
60 DB Snatches
60 Front Squats
60 Cleans

MAX cal ski / Bike in remaining time

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

"Hulk"

Team of 2 (IGYG)

30 MIN AMRAP

1000 M Ski
50 Wall Balls (20/14)
10 Lengths Burpee Broad Jumps
2 Lap Farmer's Carry (2x20/16)

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

In 35 Mins complete: 5 Rounds
500m Row
15 Burpees over the Rower
10 SA DB Devils Press (50/35lbs)
*Rest 2:00 between rounds.

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

Mixed Modal

With a partner

5 sets (each):
20/15 cal Row
15/12 cal AB

-into-

5 sets (each):
3 lap Run
15/12 cal Ski

*perform as YGIG per set or Rest 1:1

*time cap: 30-35 minutes

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

Every 4 minutes for 4 sets:
10 Dual DB bench press
10 Strict Chin up (supinated grip)
30 seconds Hollow hold

-into-

Every 4 minutes for 4 sets:
10 alternating Dual DB farmer lunge
15 KB goblet squat
30 second KB goblet wall sit

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

Team Tuesdays:

35 Min AMRAP

In pairs

2 Rounds FT:

50 Jumping pull ups
50 Box jump overs
50 DB snatch
50 Burpee over DB

In any remaining time

Max Cal bike

L1 - 15lb
L2 - 22.5-25lbL3 - 30lb
SPICY - 35lb

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

35 Min AMRAP

In pairs

2 Rounds:

50 Pull ups
50 Box jump overs
50 Power snatch
50 Burpee over the bar

In any remaining time

Max Cal bike

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

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

"Teams of 2
4 x 8min AMRAP 90s rest between
1. 30 partner wallballs
20 deadlifts
10 sync TTB
2. 30 wallballs sit-up
20 hang power clean
10 sync Goblet reverse lunge
3. 30 partner wallballs
20 hang power snatch
10 sync DB box step ups
1. 30 wallball sit-ups
20 STOH
10 sync push-ups "

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

30 MIN TEAM AMRAP

60 Cal SKI
60 Box Jump Overs
60 Push Press
60 Deadlifts
60 Thrusters

60 Cal Bike
60 OH Double DB Lunges
60 DB Snatches
60 Front Squats
60 Cleans

MAX cal ski / Bike in remaining time

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

Prep
10min lower body/hip mobility
Hip flexors / glutes / adductors / hammies
- - -
2 rounds
10/10 single leg glute bridge
6/6 DNS star
6/6 single leg RDL

RDL
Every 3min x3
5 BB RDL, 50-60%
10 band pull over dead bug

Lower accessory
Every 3min x3
10 BB hip thrust
50/50m single arm farmer carry

Mixed Modal
12minAMRAP
15 KB swing
12 alt goblet reverse lunge
9 hand release push up

7/10 effort
Easy flow work, steady pace for 12mins

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

Prep
2 rounds
12/12 single leg bridge
6/6 single leg RDL
12 KB deadbug

Full strength
3 rounds
8/8 split stance DB RDL, 1xDB
30/30sec bench adductor planl
12 DB dead bug, 2xDB
15mins to finish

Mixed modal
5 rounds for time
12 box step over, 2x50/35
10 burpee
8 DB front squats, 2x50/35
6 strict pull up / 12 ring rows
20min cap

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

3 sets:
:20 single-arm ring plank hold, right
:20 single-arm ring plank hold, left
:20 L-sit hold
10 strict toes-to-bars

Ring MU progression

For time:
80-foot dumbbell overhead walking lunge (35/50 lb)
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups

TC:15Mins.

SCALED
For time:
80-foot dumbbell overhead walking lunge (20/35 lb)
20 alternating dumbbell snatches
20 jumping pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups

TC :15Mins.

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

EID - 2026

E - ENDURANCE

BUY IN - 2026m ROW

I - INTERVALS

5 Rounds
20 Cal Row
20 Jumping / Banded pull ups
20 Buddy Wall balls
20 KB SDHP into Swing
20 Burpee over rower

D - DETERMINATION

Buy out - 2026 Row

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

"Black Panther"

EMOM for 15 MIN

1. 6/6 DB Deficit Reverse Lunges (1xDB)
2. 6/6 Single Leg RDL
3. 45s Bike

Helen

3 Rounds

400 M Run
21 KB Swings (20/16)
12 Pull ups

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

"

15 Min AMRAP (for quality)

16 Double DB reverse lunge (farmers or front rack)
45s Hollow hold
12 Double DB squat
45s Plank hold

1:00 Rest between rounds

Rest 3:00

15 Min AMRAP (For reps)

5-10-15-20-15....ect

Shuttle run
KBS
Farmers carry lengths

"

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

"

Lunges

12-10-8-6

Forward into rev. lunge (back rack - build accross the sets)

**After each set 10/10 side plank dips

Rest 90s-2 Min between sets

**Back rack to see if we can up the weight

12 Min AMRAP:

12 Shuttle runs
12 KBS
12 Goblet reverse lunge
6 Lengths suitcase carry (3 lengths e/s)

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

"

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

30 min T/C

800m Run
500m Ski
40m Dual Walking lunge
20 Burpee broad jumps
500m Row
40 Russian KB Swing
100m Farmers Carry
50 Wallballs
800m Run

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

Every 2 minutes for 12 sets:

1.12 Deadlift at 60%
2. 25/20 cal AB
3.12 Bench Press at 60%
4. 25/20 cal AB

*use the same load across all sets

*alternate between for 3 sets of each

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

With a Partner

AMRAP for 30 minutes:
5 rounds (each - YGIG per round)
250/220m Row
15 Slam Ball GTOH

5 rounds (each - YGIG per round)
250/220m Ski
20 Slam Ball Squat (hold however)

-in remaining time-

Max distance Row / Ski (both working - switch whenever)

*score: total distance Row / Ski after the 10 rounds

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

Friday AM HYBRID DBLS

For time:

800m run
1km ski
400m run

-rest 2 minutes-

1km row
800m run
120 BW lunges

-rest 2 minutes-

1km run
60 burpee broad jumps
400m run

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

4 Minute Flow
30s Jumping Jacks
30s Air Squats
30s Plank
30s Mountain Climbers
Repeat twice

For time:

5000m Row

Every 1k Complete 1 Round of:

10 Burpee Over DB
10 DB Hang clean and Jerks
10 Box Jumps

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

VogueFit

INDIVIDUAL WOD

6 Rounds For Time:

200m Run
9 TTB
10 Deadlift 185/135#
9 Burpee Over Bar

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

Warm Up

2mins single every trip
3 burpees

3 sets

10 push back toe touch
10 banded pull apart
10s dead hang
10 ring rows

Functional pump

Every 3 x 4

10 strict press RPE7

*1/2 rope climb after each sets

Amrap 12

30 Double Unders
15 ab mat sit ups
10 HSPU

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

Clean and jerk
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1

WOD

For time with a partner:

21 hang power cleans (95/135 lb)
15/21-cal row
15 hang power cleans (105/155 lb)
10/15-cal row
9 hang power cleans (120/175 lb)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.

Right into …

21 box jumps (20/24 in)
15/21-cal row
15 box jumps (20/24 in)
10/15-cal row
9 box jumps (20/24 in)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.

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

With a partner

3 rounds:
800m Run
20 Dual DB box step overs (2x50/35s - 20"" box)
30 Toes to bar
40 DB snatch (65/45)

*time cap: 35 minutes

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

BB club

Snatch
Every 60sec x5
1 hang power snatch
1 hang squat snatch
- rest 60sec -
Every 60sec x5
1 hang squat snatch
50-90%

For time
In pairs
10 YGIG rounds, 5 each
5 squat clean, 155/105
10 pull up
straight into
8 YGIG rounds, 4 each
4 squat clean, 185/125
8 C2B
straight into
6 YGIG rouds, 3 each
3 squat clean, 225/155
6 bar MU
30min cap

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

Prep
Run prep
10/10 leg swings, forward backward
10/10 leg swings, lateral
30 step high knees
30 step heel kicks
30 calf raise
30 tib raise
- - -
Prep movements

Aerobic development
6 rounds
6min on // 2min off
800m run
max cal machine

Row / bike / ski
Change machine each round
2x each machine
Score = total cals

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

Front Squats
2 x 3 @ 60%
2 x 2 @70%
2 x 2 @75%

WOD

5 rounds for reps:
400m Ski
20 Air Squats
20 push-ups
20 Box step overs

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

For distance :

10 min Row
10 min Bike
10 min Ski
2mins. Rest between each

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

"Doctor Strange"

Ring Dip Focus

15 MIN For Drills with the Coach

Support Hold on Rings or Box
Toe Assisted Dips
Dips between Boxes
Eccentric Dips

EMOM for 32 MIN

1. 40s Bicep Curls (2xDB)
2. 40s Front Raises (2xDB)
3. 40s Tricep Extensions (1XDB)
4. 40s Plank

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

"

Power Clean

E90s x 10

1 Power Cleans

**Build accross the sets to something heavy for the day

"

2 Mins on; 1Min off x 5

10 Deadlifts + max cal row

**Load increases on deadlift every round

L1 - 65-75-85-90-100
L2 - 85-95-100-105-110
L3 - 95-105-115-125-135
SPICY - 115-125-135-145-155

"

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

A.) 20 Min EMOM
1. 12 Dual DB Romanian Deadlifts
2. 15 Bulgarian Split Squats (Left Leg)
3. 15 Bulgarian Split Squats (Right Leg)
4. 45s Plank Hold (Weighted if possible)
5. Rest
B.) 12 Min EMOM
1. 15 Hollow Rocks
2. 12 DB Russian Twists (Heavy)
3. 15 Superman Extensions

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

Weightlifting

EMOM for 5 minutes:
3 Tall Jerk

*use an empty barbell or light load across all sets

-into-

Every 2 minutes for 5 sets:
3 Paused Split Jerk

*perform with a 2 second pause in the dip and catch positions

*add weight each set

""Karen""

For time:
150 Wall Ball

*time cap: 9 minutes

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

Every 6 minutes for 2 sets:
400m Run
500/400m Ski

Every 6 minutes for 2 sets:
400m Run
25 Burpee to plate

Every 6 minutes for 2 sets:
400m Run
500/400m Row

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

Steam Train

30-20-10

Cal Bike
Wall Balls

Rest 3

30-20-10

Cal Row
DB hang clean and jerk 2 x 35/22.5

Rest 3

30-20-10

Cal Bike
Cal Row

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

Hybrid Doubles

For time:

800m run
1km ski
400m run

-rest 2 minutes-

1km row
800m run
120 BW lunges

-rest 2 minutes-

1km run
60 burpee broad jumps
400m run

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

Prep
Hip / lower mobility flow
- - -
2 rounds
6/6 goblet split squat
12/12 kneeling side bridge
12 KB dead bug

Front squat
5 rounds
3 reps
70-75%

Lower accessory
3 rounds
12 alt DB reverse lunge

Metcon
Gymnastic volume
For Time
200m run
20 alt hang DB C&J, 1x50/35
45 T2B
200m run
20 alt hang DB C&J, 1x50/35
30 C2B
200m run
20 alt hang DB C&J, 1x50/35
15 bar MU
16min cap
12min target

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

Lower strength
4 rounds
12 DB step up, 2xDB
20 band pull over dead bugs
12mins to finish

Mixed Modal
4 rounds
In pairs
60 cal machine
45 box step up, 2x50/35
30 syncro burpee
30min cap
24min target

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

VogueFit

Partner WOD - YGIG, Share However

4 Rounds For Time:

30/24 Cal Bike
12 Clean & Jerk 135/95#
20 Pull Ups
30 Wall Balls 20/14#

Cap 32min

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

Ring Muscle up progression

WOD

RX
AMRAP 25:
3 ring muscle-ups
8 thrusters (75/115 lb)
17-cal row

SCALED
AMRAP 25:
3 jumping ring muscle-ups
8 thrusters (55/75 lb)
17-cal row

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

AMRAP
30 min AMRAP
12 DB thrusters (light/mod)
15 calorie bike
12 box step-overs
15 sit-ups

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

Every 2:00 x 5

5 back squats
5 Seated box jumps
*aiming to increase load & height over the 5 sets*

WOD

For time:

30-20-10
Dual DB box step overs (35)
20-15-10
Cal bike

Time cap- 15:00

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

Work on Kipping technique for Pull ups / banded pull ups

Every 1:30 on; 30s off x 12 (6 sets on each)

1. 12-16 Pull ups (jump/banded)+ Max cal ski
2. 12-16 alt. DB bench press + Max cal Bike

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

"

Front Squats

Every 2:30 x 5 Sets

3 Max distance broad jumps
5 Paused front squat @RPE7

(2s Pause in the bottom)

**Try and choose a weight and stick at it for all 5 sets.

5 Rounds (YGIG each movement)

8 Burpees
8 Double DB box step over
8 Cal assault bike

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

"

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

"

4 Mins on; 1 Min off x 6

(alt btw A and B)

A.
12 Cal assault bike
15 Plate OH lunge
15 Burpee to plate

B.

12 Cal ski
15 Slam balls
15 Slam ball sit ups

(Alternate between A and B)

"

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

Part A: HSPU Strength
• Minutes 0-8: 3-5 Strict HSPU or 8 DB Z Press
• Minutes 8-16: 5-8 Kipping HSPU or 10 Heavy DB Push Press

• Part B: 15-Minute AMRAP
• 20/15 Cal AB
• 15 Pull Ups
• 12 Box Step overs single DB Behind neck

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

Strength

Every 3 minutes for 4 sets:
Back Squat

set 1: 5 reps at RPE 7
set 2: 4 reps at RPE 7.5
set 3: 4 reps at RPE 8
set 4: 4 reps at RPE 8.5

3 rounds:
15 Power Snatch (95/65)
15 Box jump overs (24/20)

*time cap: 10 minutes

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

EMOM for 28 minutes:
1. 2-3 lap Run
2. 12-15 Box jump over
3. 15-20 Wall Ball
4. 9-12 cal Ski

*aim for 45 seconds of work each minute

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

Clean and Jerk 1/4

Every 2:00 x 7 Sets
1 Clean Pull + 1 Hang Clean + 1 Jerk
Build to 70–75%

Complete as many rounds and reps as possible in 8 minutes of:

10 STOH
10 Chest-To-Bar Pull-Ups
10 Box Jump Overs

♀ 65-lb Barbell
♂ 95-lb Barbell

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

Teams of 2

4 x 8min AMRAP 90s Rest Between
1. 30 Partner Wall balls
20 DB Deadlifts
10 Sync TB
2. 30 Wall balls Sit-Up
20 DB Hang Power Clean
10 Sync Goblet Reverse Lunge
3. 30 partner wallballs
20 DB Hang Power Snatch
10 Sync DB Box Step Ups
1. 30 Wall Ball Sit-Ups
20 DB STOH
10 Sync Push-Ups

"""Heath""

Buy In: 35/25 Cal Assault Bike

500/450 M Row
40 Alt. DB Snatch (1x35/25)
30 Box Jump Overs (24/20"")
20 Clusters (2x35/25)
30 Box Jump Overs
40 Alt. DB Snatch
500/450 M Row

Buy Out: 35/25 Cal Assault Bike

Time Cap: 30 MIN

"

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

Prep
10 alt worlds greatest stretch
6 walk out
12 alt reverse lunge w/ rotation
20 bear crawl shoulder taps
6/6 split stance DB RDL

Metcon
In pairs
@ 0min
800m farmers carry, 2x50/35
50 DB thrusters, 2x50/35
10 rope climbs

@ 15min
1,000m run, 1x50/35
50 syncro hang DB snatch, 1x50/35
10 wall walks

@ 30min
100 DB bench press, 2x50/35
Every break = 400m run, both run

Capped at 45mins

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

Olympic lifting

1 clean pull, 1 hang clean pull, 1 hang power, 1 push press, 1 jerk 3 rounds upto 40%

3x 1 power clean & push jerk 3 rounds 40-60%

1 power clean & jerk 5 rounds 60-75%

3 hang clean & jerk Every 60sec x6 60%

3 Clean pulls 3 rounds 80-100%

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

Race
For Time
1,200m run
120 KB swing, 24/16kg
1,000m run
100 wall balls
800m run
80 burpee
600m run
60 goblet squat, 24/16kg
45min cap
40min target

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

VogueFit

HSPU Strength

EMOM 12

3 Strict HSPU
6 Dual DB Z Press
12 Plank DB Drag Through

INDIVIDUAL WOD

15min AMRAP

50 DU
8 Box Jump Overs 24/20”
3 Dual DB Devils Press 50/35#

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

Post-workout skill

EMOM 6:
Handstand walk (25 ft)

WOD

RX
50-40-30-20-10 reps for time:
Double-unders
GHD sit ups

Scaled
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

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

Intervals
5 Rounds (6 min ON / 1 min OFF)

2 Rounds
12 Wall balls
10 Burpees

Then
Max calories ski erg remaining time

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

EMOM x 10

2 hang power clean
+ 2 push jerks

*increase every 2-sets*

WOD

5 rounds for time:

15deadlifts
12 hang power cleans
9 push jerks
6 Bar facing burpees

Time cap- 15:00

RX: (85lb)

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

15 min AMRAP

20 Cal Row
15 Wall Balls into lunge (14lb)
10 TTB / knee raises
5 Burpee over rower

Into 15 Min Amrap

20 Burpee tucks
15 Cal ski
10 Bulgarian lunges into wall ball
5 TTB / Knee raises

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

"

Bench Press

4 Sets:

8 Bench press
10 Plate lat raises

Rest 90s between sets

**Build accross the sets if you can for the bench press

12Min AMRAP:

5 Lengths double KB front rack carry
10 Pull ups
15 Shuttle runs

L1 - 2x6kg
L2 - 2x8kg
L3 - 2x12kg
SPICY - 2x16kg

"

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

"

10 Minute AMRAP

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

Burpee over DB
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"

30-Minute EMOM (6 Rounds):

1. 15/12 Calorie Row
2. 14 Alternating DB Snatches
3. 15 Wall Balls (20/14 lbs)
4. 15 V-Ups
5. 15 American Kettlebell Swings
6. Rest

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

EMOM for 9 minutes:
1. 30 second Handstand hold (wall facing)
2. 10 Narrow stance KB goblet squat
3. 30 second Dead hang

"Mary"

AMRAP for 20 minutes:
5 HSPU
10 alternating Pistol Squats
15 Pull up

*pistol scaling:
- shrimp squats
- band assisted pistols
- alternating KB goblet lunges

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

10 sets:
90 seconds on / 90 seconds off
1.
12/9 cal AB + Max Burpee over DB

2.
20 alternating DB snatch + Max cal AB

*alternate between 1 and 2 for 5 sets of each

*Rx+ 15/12 cal AB

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

Deadlifts 1/4

Every 2 x 6

12 Reps 60%
9 Reps 65%
6 Reps 70%
Second wave slightly heavier if moving well.

10mins Max Distance Assault Bike

Every 2 Starting at 0

10 DB Snatch 50/35lbs
10 Burpees Over DB

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

In 5 mins

750m/600m Row
Max Burpee To Target

Rest 3

In 5 mins
750m/600m Row
Max Amrap 10 Candle Stick Sit Ups 10 Alt Knees To Elbows

Rest 3

In 5 mins
750m/600m Row
Max Amrap 10 Slam Balls 10 Slam Ball Lunges

Rest 3

In 5 mins
750m/600m Row
Max Max Burpee To Target

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

"""Pay Day""

16 MIN EMOM

1. 10 Bicep Curls + 10 Hammer Curls (2xDB)
2. 10/8 Cal Ski
3. 12 Bent Over Rows
4. Rest

AMRAP 15
3 - 6 - 9 - 12.....*

Push Press
KB Swing
Hand Release Push

*5 Burpees after each set"

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

"""Pay Day""

16 MIN EMOM

1. 10 Bicep Curls + 10 Hammer Curls (2xDB)
2. 10/8 Cal Ski
3. 12 Bent Over Rows
4. Rest

AMRAP 15
3 - 6 - 9 - 12.....*

Push Press
KB Swing
Hand Release Push

*5 Burpees after each set"

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

+HYBRID+

Every 6 Minutes x 6

20 Shutlle Sprints
8 Burpee pull Ups
25 WB

*In Remaining Time Alternate:

Max distance Ski
Max distance Row

TC: 36Mins.

Target: Negative Splits On Distance

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

COMPETE
Teams of 3
For time - 2 working 1 resting
150cal Assault Bike
120 Hang power cleans

150cal ski
150 TTB

2400m run
150 wallballs

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

Week 1

A) Push Jerk – Waves (E2MOM)
3 Waves:
5 @ 60%
3 @ 70%
1 @ 80%

B) Overhead Squat

Build to a Heavy 5RM

C) Accessories
3 Rounds:
12 Ring Rows / Chest Supported Rows
12 Plate Overhead Lunges (each)
30s Front Plank

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

Prep
Overhead mobility
- - -
PVC warm up
- - -
BB prep

Power Snatch
Every 2min x5
3 reps
70-75%

Snatch Accessory
Every 90sec x3
1 snatch pull
100%

Metcon
BB conditioning
For Time
21 hang power clean
15 front squats
9 shoulder to overhead
115/85
15 hang power clean
12 front squats
9 shoulder to over head
135/95
12 hang power clean
9 front squat
6 shoulder to overhead
155/105
12min cap
8min target

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

Upper strength
4 rounds
8 DB bench press
12 tall kneeling low row
12mins to finish

Intervals
3 rounds
Max cal bike in 30sec
- 2:30 rest -
3 rounds
Max cal ski in 30sec
- 2:30 rest -
3 rounds
Max cal row in 30sec
- 2:30 rest -

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

VogueFit

Front Squat Strength

Every 90sec x 6

3 Front Squats @85%

*First Rep 3s Pause at the bottom, last 2reps Normal

Partner WOD - YGIG, Round For Round

10 Rounds For Time:

10/8 Cal Bike
5 Thrusters 95/65#

Cap 12min

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

METCON

INDIVIDUAL WOD

4 mins work / 1 min rest x 6 sets

A) 250/200m Row
10 Burpee Over Rower
15 Russian KB Swings 24/16kg
Max Cal Bike

B) 20/16 Cal Bike
15 V-Sit Ups
10 D-Ball Slams 45/30#
Max Cal Row

*Alternate Between A & B

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

3-3-3-3 reps:
Single-arm DB overhead squats, right
Single-arm DB overhead squats, left
– Rest as needed between sets.

WOD

RX
AMRAP 8:
10 overhead squats (65/95 lb)
5 chest-to-bar pull-ups

SCALED
AMRAP 8:
10 overhead squats (55/75 lb)
3 chest-to-bar pull-ups

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

EMOM
30 min EMOM (5 stations x 6 rounds)
12 KB swings
10 push-ups
12/10 cal Row
10 Goblet squats
Rest

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

*Prep for the workout*

Holleyman

30 rounds for time:

5 wallballs
3 handstand push ups
1 power clean (RX=155)

Scale options:
- 5 medball squats
- 3 box HSPU or DB push press
- 1 power clean at scaled weight.

Time cap- 30:00

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

Warrior Wednesday

In pairs

35 Min Max cal ski

Every 3:00 including 0:00

10 Syncro DB deadlifts
10 Syncro DB Hang cleans
10 Syncro DB front squats
10 Syncro DB push press

Score = Max Calories on Ski

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

"

Toes to bar technique/primer

EMOM x 9

1. 20s Hollow hold + 20s arch hold
2. 8-10 Kip swings
3. 5-10 T2B attempts

Warrior barbell

In a pair for time:

30 Cal ski
30 Toes to bar
30 Squat cleans

30 Cal ski
30 Toes to bar
20 Squat cleans

30 Cal ski
30 Toes to bar
10 Squat cleans

30 Cal ski
30 Toes to bar
6 Squat cleans

Squat clean weights

L1 - 35-45-55-65lb
L2 - 50-60-70-75lb
L3 - 60-70-80-90lb
SPICY - 70-80-90-100lb

"

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

"

Warrior Wednesday

For time:

120 Wall balls
100 Cal row
80 Sycnhro sit ups
60 Double DB deadlift
40 Cal bike
20 Hanging knee raise (each)

"

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

• A. E2MOM x 5
• 1-2 Heavy Weighted Pull-ups
• 3-5 Heavy DB Floor Press or Bench Press

• B.

21 - 15 - 9 (10 Min Cap):

BB Thrusters (95/65lbs)

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

Weightlifting

Every 90 seconds for 10 sets:
2 Squat Clean and Split Jerk

*start at RPE 6 then add weight each set

Barbell Cycling

Every 90 seconds for 4 sets:
10 Power Clean and Jerk

*touch and go or singles

Scaling:
- Rx: 135/95
- L2: 115/85
- L1: 95/65

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

AMRAP for 30 minutes:
3 rounds:
400m Run
20 Slam Ball GTOH
20 alternating Slam Ball lunge (hold however)

-into-

3 rounds:
500m Row
20 Slam Ball box step overs
20 Slam Ball squats (hold however)

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

Engine

30 mins total
5 min Ski
5 min Rest

4 min Bike
4 min Rest

3 min Ski
3 min Rest

2 min Bike
2 min Rest

1 min Ski
1 min Bike

Score Total Cals

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

With a partner

In a 30 minute window:
12 Rounds (6 each)
4 Wall Walk
8 DB Front Squats
12/9 Cal bike

- In Remaining Time -

Max Cal AB Switch Every 12 Shuttle Runs

Perform as YGIG Per Round

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

"""Kit Kat""
21-15-9-15-21 Pull Ups/Jumping Pull Ups

42-30-18-30-42 Wall Balls

21-15-9-15-21 Wall Ball Sit ups

12 - 12 - 12 - 12 - 12 Bike Cals

Time Cap: 25 MIN"

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

HYROX
E6minutes x 6

400m run
6 Burpee pull up
20 WB

*in remaining time alternate:
Max distance Ski
Max distance Row

TC 5minutes

Target: negative splits on distance

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

Prep
Overhead mobility
- - -
2 rounds
20 band pull aparts
10 scap pull up
10 pushup + opp toe touch

Pull up capcity
5min max reps
Hardest strict pulling movement
Inverted bar row
Strict pull up
Strict C2B
Strict ring MU
Something you can do for +30 reps

Push accessory
Every 60sec x8
30-40sec ring tall plank
- - -
30-40sec hollow hold

Metcon
T2B capacity
3min on // 2min off x4
400m run
Max T2B
- - -
500m ski
Max T2B

Score = total T2B

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

Functional Body Building

A1 Bench press 3x6 60-70%
A2 Gorilla row 3x12

B1 Strict pull up 3x3-5
B2 Seated DB press 3x8

C1 DB skull crusher 3x10
C1 BB curl 3x10

D1 BB roll out 3x5
D2 Hanging knee tuck 3x8

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

Race
In pairs
7min on // 1min of x6
80 cal machine
400m run
max cal machine

Alt bike, row, ski, 2 rounds of each

Score = total cals

Option B = 60 cal buy in

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

EMOM 5:
1 squat clean
2 thrusters
– Build in load

WOD

RX
9-15-21-15-9 reps for time of:
Burpee box jump-overs (20/24 in)
Power cleans (95/135 lb)
– Complete 20/30 calories on the air bike after each round.

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

Chipper

For Time (cap 35 min)
80 cal bike
60 DB snatches (alt)
50 box jumps
40 GHD sit ups
30 devil’s press

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

IN PAIRS

12 MIN AMRAP

3000m C2 bike

Then AMRAP:
24 Burpees
24 Jumping lunges

Into

12min AMRAP

1500m row

Then AMRAP:
24 Plate GTOH
24 Plate sit ups

Into:

1500m ski

Then AMRAP:

24 KB swings
24 KB sdhp

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

4 Sets

EMOM

KB Bent Over Row
KB pull overs
Hollow Rocks

Into 15 MIN AMRAP

6 Wall walks
9 KB sdhp (16kg)
12 Burpee Broad jumps
15 KB Swings (16kg)

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

"

Booty day

Hip thrust

12-10-8-6 Reps

**After each set, 30s/30s front foot elevated split squat hold

REST 90s

(Increase load on hip thrust as reps decrease)

EMOM x 10

1. 12 Box jump overs
2. 10 Sumo deadlifts

L1 - 55-65lb
L2 - 75-85lb
L3 - 90-95lb
SPICY- 105lb

"

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

"

Metcon Booty Day

Every 3:00 x 5

12 Paused goblet squat (2s pause at the bottom)
60s Glute bridge hold

At 18:00

15 Min AMRAP:

30 KBS
30 Jumping lunge
30 Single leg v-ups

"

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

• 10 Min AMRAP
• 400m / 350m Row
• 60 Double Unders

• 10 Min AMRAP
• 12 DB STOH (2 x 50/35lbs)
400m / 350m ski

• 10 Min AMRAP
• 200m Run
• 20 Dual DB Deadlift

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

Mixed Modal

3 rounds:
400m Run
500m Row
400m Run
500m Ski

*time cap: 30-35 minutes

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

Every 4 minutes for 4 sets:
6 Strict Pull up / Banded
8-10 Dual DB bench press
30 second Side Plank (each side)

Every 4 minutes for 4 sets:
10 single arm DB row (each side)
10 seated Dual DB press
10 Tall kneeling Banded Pallof press (each side)

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

Snatch 1/4

Every 2:00 x 7 Sets
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
Build to 70-75%

For time

50/40 Cal Row
50 Kettlebell Swings 24/16
50 AB Mat Sit Ups
50 Wall Balls 20/14 lbs
50/40 Cal Row

TC20

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

Strength

4 Sets

8/12 Feet Elevated Ring Rows
12/16 Alternating KB Strict Press (2 KB one in front rack 1 being pressed)

Rest 90s Between Sets

WOD

4 Rounds

1 min Max S/A Kneeling Overhead Dumbbell Hold to Stand
1 min Max Row
1 min Max Renegade Rows
1 min Max Reverse Crunch
1 min Rest

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

"""Twix""

Team of 2: IGYG

AMRAP 35'

Max Burpee Broad Jumps

Every 5' including 0'
Beach Run Together
4 Lengths DB Lunges (1x50/35)
2 Lap Farmer's Carry (2x24/20)

Score: Total Burpee Broad Jumps"

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

TEAM For Time
Buy In: 1km Run

Then, AMRAP until 30 minute mark:

5 Burpees each
10 WBs each
15/12 calorie Row each
20 weighted Lunges each
25 Partner Sit-Ups
2 lap HEAVY carry shared

@ 30minutes Cash Out: 1km Run

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

HYBRID

In 11 minute windows:

A:
200m Run
50 gorilla rows 2 x 16/12
400m Ski
50 gorilla rows 2 x 16/12
200m Run
2 x Sled pull
Max ski in remaining time

B:
250m Row
120m Farmers carry
400m Run
120m Farmers carry
250 Row
120m Farmers carry
Max row in remaining time

Finisher (all):
“Death by” DBL burpee
2-4-6-8

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

COMPETE
Teams of 2
42-30-18
DB box step ups
Push-ups
Goblet squats

1.5k ski

18-30-42
Box jumps
Burpees over DB
STOH

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

Prep
Hip / plank activation x3
- - -
2 rounds
6/6 adductor reaches
6/6 single leg RDL
12 KB dead bug

Deadlift
5 rounds
2 reps
70-75%

Accessory
3 rounds
10/10 half kneeling landmine press
50/50m single arm farmers carry

Metcon
BB conditioning
5 rounds for time
5 hang squat clean, 185/135
15 burpee over bar
12min cap
9min target

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

Full strength
4 rounds
8 DB RDL, 2xDB
50/50m single arm farmers carry
12mins to finish

Mixed modal
3 rounds for time
10 pull up
20 alt hang DB snatch, 1x50/35

- rest 2min -

3 rounds for time
15 burpee
20 sit up

- rest 2min -

3 rounds for time
20 push up
20 alt lunge, 1x50/35
24min cap

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

VogueFit

INDIVIDUAL WOD

5 Rounds For Time:

400m Run
8 Hang Snatches 95/65#
100m Dual KB Farmers Carry 24/16kg
12 Front Squats

Cap 25min

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

For load:
Hang power snatch
2-2-2-2-2-2-2-2-2-2

WOD

"RX
2 rounds for time with a partner:
20 shuttle runs
75 toes-to-bars
20 shuttle runs
50 strict pull-ups
20 shuttle runs
– Share the work as desired.
– 1 shuttle run is 25 ft out and back.
SCALED
2 rounds for time with a partner:
20 shuttle runs
50 toes-to-bars
20 shuttle runs
35 strict pull-ups
20 shuttle runs
– Share the work as desired.
– 1 shuttle run is 25 ft out and back.

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

Ladder

30 min ascending ladder
2,4,6,8…
DB front squats
Pull-ups / ring rows
2/2, 4/4, 6/6… KB clean & press

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

CARDIO QUEENS - Team of 3

One person is always on a machine

Machines (shared total calories):

120 Cal Row
120 Cal Bike
120 Cal Ski

PART B – while someone is one the machine

Into amrap Complete:

200 Single unders (Shared)
150 Sit-Ups (Shared)
100 Air squats (Shared)
50 Plate ground to Oh (Shared)

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

"

Cardio Day

IN PAIRS

12 Min AMRAP

3000m C2 bike

Then AMRAP:

24 Burpees
24 Walking lunge

Rest 3:00

12 Min AMRAP

1500m Row

Then AMRAP:

24 Plate GTOH
24 Plate sit ups

Rest 3:00

1500m Ski

Then AMRAP:

24 Slam balls
24 Side plank dips e/s

"

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

• Buy in: 800m Run
• 3 Rounds (Split work)
• 1000m SkiErg
• 400m Run (Together)
• 100m Dual DB Farmers Carry
• 400m Run (Together)
• 30 Burpee Broad Jumps
• Buy Out: 800m Run

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

Every 3 minutes for 8 sets:
1.
20/15 cal AB
10 Deadlift at 65%

2.
20/15 cal AB
10 Bench Press at 65%

*use the same load across all sets

*alternate between for 4 sets of each

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

3 sets:
25/20 cal Ski or AB
20 Dual DB Deadlifts
15 Dual DB Box step overs
20 Dual DB STOH
25/20 cal Ski or AB

*rest 2 minutes between sets

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

Back Squats 4/7

Every 2 x 5

5 x 6
@ 70–72%

30-20-10 Reps For Time
Toes-To-Bars
Barbell Front Rack Lunges (115/85lbs)
Double Unders

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

ENOM 30

11 Round of Cindy
2 12/9 Cal Row
3 30s Side Planks
4 12/9 Cal Ski
5 12/16 DB Snatch

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

"BLOCK 1)

Every 2:30 x4
10 DB RDL
10 DB Floor Press
30s Plank Hold

BLOCK 2)
In Teams of 2
AMRAP 20`
80 Cal Row
50 KB SDHP
50 KB Goblet Squats
80 Cal Ski
50 KB Box StepOvers

"

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

HYROX
TEAM For Time
Buy In: 1km Run

Then, AMRAP until 30 minute mark:

5 Burpees each
10 WBs each
15/12 calorie Row each
20 weighted Lunges each
25 Partner Sit-Ups
2 lap HEAVY carry shared

@ 30minutes Cash Out: 1km Run

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

With a partner

AMRAP for 20 minutes
50/35 cal AB
40 Toes to bar
30 Handstand Push ups (kipping, strict, or wall facing)
20 Bar Muscle up

*share reps however - 1 works. 1 rests.

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

BB club

Prep
10 alt worlds greatest stretch
20 seated hip rotations
5 toe hold squats
- - -
BB prep

Squat clean
Every 90sec x6
1 squat clean
1 hang squat clean
75-85%
Build across the 6 rounds

BB club
Every 6min x5
30/20 cal machine
6 power clean
6 squat clean
6 clean and jerk

115/75
135/85
155/95
185/105
205/115

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

Engine

5 rounds for time

400m run
500m ski
500m row
30/25 cal bike
45min cap
40min target

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

Back Squat
3,3,3,3,3,3

WOD

AMRAP 15:
5 back squats (135/205 lb)
25/20 Cal Ski

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

Partner (optional solo)
30 min alternating
20 cal row
20 wall balls
20 alternating lunges
(One works, one rests)

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

"

Power Snatch

EMOM x 5 (empty bar technique)
3 Snatch grip upright row + 3 Muscle snatch

EMOM x 10 (build load)

1 Power Snatch + 1 Hang power snatch

15 Min AMRAP:

3 Wall walks
6 Cal assault bike
12 DB hang snatch

L1 - 10-22.5lb
L2 - 25-30lb
L3 - 35lb
SPICY - 40lb

"

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

• A. E2:30 x 4

* Dual DB Front Squats x 10 reps
• Single Arm DB Rows x 12 reps per side

• B. E2:30 x 4 Sets

DB Romanian Deadlifts x 12 Reps
Seated DB Arnold Press x 10 reps

• C. E3MOM x 3
15 Hammer Curls + 15 Overhead Tricep Extensions

* D. 6 Min AMRAP
12 / 12 KB Side Bends
12 AB Mat Sit Ups

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

Weightlifting

EMOM for 5 minutes:
2 Tall Jerk

*use an empty barbell or light load across all sets

-into-

Every 2 minutes for 6 sets:
2 Paused Split Jerk

*perform with a 2 second pause in the dip and catch positions

*add weight each set

For time:
100 Burpee over Bar

*time cap: 10 minutes

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

With a partner

AMRAP for 10 minutes:
Max cal AB

*alternate every: 15 Burpee to plate

- rest 3 minutes -

AMRAP for 10 minutes:
Max cal Ski

*alternate every: 30 Wall Ball

- rest 3 minutes -

AMRAP for 10 minutes:
Max cal Row

*alternate every: 3 lap Run

*score: total combined cals

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

EMOM 32

1 - 15/12 Cal row
2 - 10 DB box step ups
3 - 12/9 Cal Bike
4 - 5/8 Burpee pull ups
5 - 15 wall balls

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

Teams of 2

Buy in 150cal AB

4 rounds
30 DB power cleans
25 burpee over DB
20 sync sit-ups

Cash out

Max Deadhang

TARGETS
<20s = Needs Work
30–60s = Solid
60–90s = Strong
90s+ = Elite

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

TEAM For Time

Buy In: 1km Run

Then, AMRAP until 30 minute mark:

5 Burpees each
10 WBs each
15/12 Calorie Row each
20 Weighted Lunges each
25 Partner Sit-Ups
200m Farmer's row carry

@ 30minutes Cash Out: 1km Run

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

"Snickers"

Skill Focus: Double Unders

10 MIN Drills With a Coach

High Singles
Penguin Taps with a Cone Between the Feet
Between the Box Drill

EMOMx5
30s Max Unbroken DU/SU

AMRAP 12'

300/250 M Row
12 Air Squats
10 Push Press (2x35/25)
8 Renegade Rows

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

VogueFit

Partner WOD - YGIG, Share However (Unless Stated)

35min AMRAP

50 Wall Balls 20/14#
20 Synchro Db Snatches 50/35#
100/80 Cal Row
20 Synchro DB Hang Clean & Jerk
50 TTB

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

VogueFit

Partner WOD - YGIG, Share However (Unless Stated)

30min AMRAP

50 Wall Balls 20/14#
20 Synchro Db Snatches 50/35#
100/80 Cal Row
20 Synchro DB Hang Clean & Jerk
50 TTB

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

Prep
Hip / lower mobility flow
- - -
2 rounds
12/12 single leg glute bridge
12 plate dead bug
8 plate squats

Front squat
4 rounds
4 reps
75-80%

Lower accessory
3 rounds
16 alt DB reverse lunge

Metcon
Gymnastic volume
3 rounds
3min on // 1min off
15 front squat, 115/75
12 burpee over bar
max T2B

Score = total T2B

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

Prep
20 seated hip switches
10 alt mobility step
10/10 reverse lunge
10/10 kneeling side bridge
10/10 "loaded" box step up

Lower strength
4 rounds
16 DB step up, 2xDB
20 bear crawl DB switches
15mins to finish
Same weight as last week or heavier

Mixed Modal
For time
6 rounds
200m run
15 goblet squat, 24/16
10 burpee bar touch
20min cap
16min target

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

Deadlifts
5 x 5 @70%

WOD

"For time:
3 rounds of:
50 double-unders
10 deadlifts (155/225 lb)
2 rounds of:
50 Double-unders
10 Deadlifts (185/275 lb)

1 round of:
50 Double-unders
10 Deadlifts (225/315 lb)

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

AMRAP 40:
100 Double-unders
30 DB deadlifts
25 Box step-ups
20 Sit-ups
15 Burpees

Every 5min:
→ 20 ball slams

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

EMOM x 9

1. 30s hollow hold
2. 10 KB Pull overs
3. 8 Toes to ring

Workout in pairs

4 Min on 1 Min off x 3-4

1. 50 Toes to ring + Max cal ski
2. 50 Hspu + Max Shuttle sprints

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

Individual Workout

50-40-30-20-10

Dual KB Squats
Dual KB swing
Farmes Lunges
Cal Ski

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

"

Front Squats

Every 2:30 x 5 sets

5 Seated box jumps
3 Paused front squat @RPE8

(2s Pause in the bottom)

**Try and choose a weight and stick at it for all 5 sets - load should be heavier than last week for the 2 less reps. "
"15min EMOM

1. 10 Front rack rev lunge (from floor)
2. 12 Toes to bar
3. 10 Burpee over bar

"

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

"

EMOM x 10
1. 10-12 Burpees
2. 20s/20s Side plank hold

REST 1:00

EMOM x 10
1. 8-12 Cal assault bike
2. 40s Wall sit hold

REST 1:00

EMOM x 10
1. 8-12 Cal row
2. 40s Plank hold

"

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

A. E2MOM x 5

5 Deadlifts @70% of 1 Rep Max

B. 15 Min AMRAP (in teams of 2)

20/16 Cal AB
16 TTB
12 Clusters (50/35)

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

"Fortnight"

Team of 2:

3:00/3:00 x 8

Partner 1: Holding D-Ball in Bear Hug
Partner 2:

AMRAP

5 Burpees to target
10 Box Jump (24/20")
15 D-Ball Slams

At 3:00 Partners Swap

Score: Total Number of Rounds + Reps

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

Strength

Every 3 minutes for 4 sets:
Back Squat

set 1: 5 reps at RPE 7.5
set 2: 4 reps at RPE 8
set 3: 3 reps at RPE 8.5
set 4: 3 reps at RPE 9

""QF workout 2""

For time, completed anyhow:
80 dumbbell hang squat cleans
40 bar muscle-ups

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbells
♂ 50-lb (22.5-kg) dumbbells

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

EMOM for 28 minutes:
1. 12/9 cal AB
2. 16 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"

Clean and Jerk 2/4

Every 2:00 x 7 sets
1 Clean + 1 Jerk
Build to ~75–80%

Ladder 10 mins

3,6,9,12 etc

Front Squats
Toes To Bar
STOH

135/95lbs

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

Teams of 2 for time

1000m/800m Row
50 Cal Ski
12 Syncro Down Ups
1000m/800m Row
40 Wall Balls
12 Syncro Down Ups
1000m/800m Row
30 Cal Ski
12 Syncro Down Ups
1000m/800m Row
20 Wall Balls
12 Synchro Down Ups
1000m/800m Row
10 Cal Ski
12 Syncro Down Ups

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

VogueFit

HSPU WORKSHOP

(10min Cap)

INDIVIDUAL WOD

3 Rounds

3min AMRAP

50 DU
10 HSPU
8 Burpee Box Jump Overs

Rest 2min

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

Prep
12 alt cossack squats
12 alt mobility step
12 push up + opp toe touches
12 alt dead bugs
12 toe hold squats
- - -
Prep power clean / Muscle up

Metcon
@ 0min
600m run
40/30 cal bike
20 power clean, 135/95

@ 15min
600m run
40/30 cal row
20 bar muscle ups / burpee pull ups

@ 30min
12minAMRAP
12/9 cal machine
6 alt DB devils press, 1x50/35

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

Olympic lifting

1 clean pull, 1 hang clean pull, 1 hang power, 1 hang squat clean, 1 push jerk 3 rounds upto 40%

3x 1 power clean, 1 paused split jerk, 1 split jerk 3 rounds 40-60%

1 hang power clean & split jerk 5 rounds 60-75%

3 split jerk, pause in catch Every 90sec x5 60%

3 push press 3 rounds 40-50%

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

Prep
12 alt mobility lunge
12 alt cossack squats
12 alt reverse lunge
12 alt curtsey lunge
Pogos

Prep movements

Race
For Time
5 rounds
400m run
30/20 cal bike
40 wall balls
30/20 cal row
45min cap
40min target

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

Handstand Walk

WOD

For time, completed anyhow:

80 DB hang squat cleans (35/50 lb)
40 HSPU
– Use two dumbbells.
Time cap: 15 minutes

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

5 Rounds:
30 DB hang squat cleans
25 push-ups
20 handstand push-ups
500 m row

Then immediately:

AMRAP 10:
12 DB thrusters
12 V-ups
12 burpees over DB

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

Hip thrusts

10 - 10 - 8 - 6 - 6

- 30sec Bulgarian Split squat hold + 8 reps (each side)

REST 90sec

Workout

For time:

5 Rounds

Work 2 Min Rest 1 Min

15 Wall balls (14)
15 Heavy RKB swings

Max cal Bike in remaining time

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

Floor Press

5 sets:
10 DB floor press
10 plate Reverse flies
10 Push ups

Rest 1:00 between sets

Into WOD

AMRAP

5 Wall walks
10 Wall balls
15 Ring Rows
20 DB snatches
100 Single Unders

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

"

Bench Press

4 Sets:

6 Bench press
10 Bent arm lat raises

Rest 90s between sets

**Build accross the sets if you can for the bench press - goal is to start and finish heavier than last week "
"

12 Min AMRAP:

8 Cal ski erg
6 Strict pull ups
30s Double DB OH hold

L1 - 2x15lb
L2 - 2x22.5lb
L3 - 2x25lb
SPICY - 2x30lb

"

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

"

In pairs, 3 Rounds for time:

50 Cal ski erg
50 Single arm DB clean and jerk
50 Box jump overs
50 V-ups

28 Min time cap

Core finisher

20s on; 10s off x 8

1. Russian twist
2. Plank hip dips

"

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

28 Min EMOM (7 Rounds)

1. 12-15 Burpee Bar Touch
2. 16 KB Hang Snatch (24/16kg)
3. 50 DU / 100 Skips
4. 15 Sit Ups

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

"Bad Blood"

AMRAP 30

40 Bicep Curls
Every Break 5 Burpees

Rest 2 MIN

40 Seated Strict Press
Every Break 5 Push Ups

Rest 2 MIN

40 Ring Rows
Every Break 5 Burpees

Rest 2 MIN

40 Box Dips
Every Break 5 Push Ups

Rest 2 MIN

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

""QF workout 4""

For time:
1,000-meter row
30 clean and jerks
1,000-meter row
30 strict handstand push-ups

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

Time cap: 20 minutes

♀ 95 lb (43 kg)
♂ 135 lb (61 kg)

Every 4 minutes for 3 sets:
30 second Wall Sit
15 KB goblet squat
1 lap Dual KB front rack carry

Every 4 minutes for 3 sets:
10-12 alt Deficit DB farmer lunges
10-12 Dual DB RDL
1 minute Hollow hold / Tuck hold

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

For Time:

400 meter Row/Ski
30 Wall Balls
400 meter Run
30 Burpees
400 meter Row/ski
30 weighted Lunges
400 meter Run
30 Hand Release Push-Ups
400 meter Row/ski
2 laps Farmers carry
400 meter Run
100 Sit-Ups
400m row/ski

TC: 30 minutes

Finisher:
Hang challenge

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

Deadlifts 2/4

Every 2 x 6

10 – 8 – 6
10 – 8 – 6

10 @ 65%
8 @ 70%
6 @ 75–77%

Second wave slightly heavier if moving well.

2mins on 2 mins off x 5

6 SandBag Cleans 100/70lbs
12 Box Jump Overs 24/20
Max Cal Assault Bike

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

Amrap 8

20/15 Cal Bike
20 Kettlebell Swings
20 KB Plank Drag Throughs

Rest 2

AMRAP 8

20/15 cal row
20 Goblet squats
20 v ups

Rest 2

Amin AMRAP

20/15 Cal Bike
20 Box Jumps
20/15 Cal Row
20 kb Sumo Deadift High Pulls

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

Week 2

A) Push Jerk – Waves (E2MOM)
3 Waves:
5 @ 65%
3 @ 75%
1 @ 85%

B) Overhead Squat
5 x 3 @ 75–80%

C) Accessories
3 Rounds:
10 Chest Supported Rows
10 Plate Overhead Walking Lunges (each)
30s Side Plank (each side)

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

COMPETE
Team DEKA
Teams of 2
80 DB Lunges
1200m row

60 box jump overs
80 wallballs sit-up throws

1200m ski
200m Farmer carry

60cal bike
50 slamball/sandbag over shoulder

80 squat jumps
40 Devil Press

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

VogueFit

Front Squat Strength

Every 2min x 5

3 Front Squats @90-95%

Partner WOD - YGIG, Waterfall Style

12min AMRAP

12/9 Cal Bike
12 Wall Balls 20/14#
6 Front Squats 135/95#
12 KB Swings 24/16kg
8 Burpee Over Bar

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

Prep
Overhead mobility
- - -
PVC warm up
- - -
BB prep

Power Snatch
Every 90sec x4
2 reps
75-80%

Snatch Accessory
Every 90sec x4
2 hang snatch high pull
60-75%

Metcon
BB conditioning
10 rounds
1 power snatch
2 hang squat snatch
3 overhead squat
4 wall walks
20min cap
15min target

A: 135/95
B: 95/65 & 3 wall walks

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

Prep
10 thoracic openers each side
10 cobra push backs
20 bear crawl shoulder taps
10 push up + opp toe touches
20 band pull aparts

Upper strength
3 rounds
10 DB bench press
12 tall kneeling face pull
12mins to finish
Same weight as last week or heavier

Engine
2 rounds
3min row
- 2min rest -
3min ski
- 2min rest -
3min bike
- 2min rest -

Score = total cals

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

Accumulate:
30 GHD back extensions
– Rest as needed

WOD

RX
5 rounds for time:
2 rope climbs to (15/15 ft)
15 GHD sit-ups
20 Box jumps (20/24 in)
– Step down from the box.

SCALED
5 rounds for time:
8 pull ups
10 GHD sit-ups to parallel
20 Box jumps (20/24 in)
– Step down from the box

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

4 sets:
AMRAP 8:
20 lateral line hops
20 goblet squats
20 lateral burpees
20 cal ski erg

Rest 2 min between sets

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

In Pairs

2 rounds:

50 Cal Row
50 Hang snatches (55lb)
50 Pull ups
50 Burpee over the bar
50 Thrusters (55lb)

In any remaining time
Max cal Row

Cap 35 Minutes

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

EMOM x 30

1. 10 Toes to bar
2. 20 Box dips
3. 10 Cal Bike
4. 20 Goblet squats
5. 10 Strict Pull ups
6. Rest 🙂

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

"

Lifting Primer

EMOM x 9

1. 20 Plate hops
2. 5 Hang clean pulls
3. 5 Tall power cleans (pause in catch)

"

Warrior Barbell

In a pair - 25mins max cal bike

Change on the bike every time 1 partner completes:

10 Box jump overs
8 Deadlifts
6 Hang power cleans
4 Front squats

"

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

"

Warrior Wednesday

In pairs

35 Min Max cal row

Every 3:00 including 0:00

1. 20 Synchro DB lunges
2. 20 Synchro DB hang snatch
3. 12 Synchro burpees
4. 20 Synchro jumping pull ups

**The workout finishes with 20 synchro jumping pull ups at the 33min mark and then max cals until the 35min point.

**Movements done at 0, 3, 6, 9, 12, 15, 18, 21, 24, 27, 30, 33

"

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

A. E2:00 x 8 (alt each round)

300m / 250m Row
15/12 Cal AB (18/15 Rx+)

B. 10 - 20 - 30 - 20 - 10 (15 Min T/C)

Wallballs
Pull Ups
Slamballs

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

"Karma"

8:00 ON/2:00 OFF x3

AMRAP 1

500 M Row
10 Air Squats
15 Plate Ground to Overhead (45/35)
30 Plate Russian Twists

AMRAP 2

250 M Row
20 Plate OH Lunges
25 Plate Hops
30 Flutter Kicks

AMRAP 3

500 M Row
10 Pistol Squats
15 Plate Ground to Overhead
30 Plate Russian Twists

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

Weightlifting

Every 2 minutes for 6 sets:
sets 1-3: 2 Squat Snatch
sets 4-6: 1 Squat Snatch

*start at RPE 6 then add weight each set

""QF workout 1""

For time:
3 lap Run
20 overhead squats
30 burpees over the bar

Rest 1 minute

30 burpees over the bar
20 overhead squats
3 lap Run

Time cap: 12 minutes

♀ 80 lb (36 kg)
♂ 115 lb (52 kg)

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

With a partner

5 rounds:
400m Run (together)
600m Ski
40/30 cal AB

*share reps however - 1 works. 1 rests.

*time cap: 32 minutes

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

5 Sets

400m Row
400m Run

Odd Rounds
30/24 Cal Ski
Even Rounds
20 Burpees

Rest 2 Between Sets

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

Part A

30 Double Unders
21 DB z Press
21 Pull Ups
30 Double Unders
15 DB z Press
15 Pull Ups
30 Double Unders
9 DB z Press
9 Pull Ups
30 Double Unders

Part B

3 Sets

10/10 Half Kneeling DB Wood Chops
20 Goblet Lunges
20 DB Sit Ups
20 Goblet Squats

Rest 90s Between

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

HYROX
For Time
400 meter Row/Ski
30 Wall Balls
400 meter Run
30 Burpees
400 meter Row/ski
30 weighted Lunges
400 meter Run
30 Hand Release Push-Ups
400 meter Row/ski
2 laps Farmers carry
400 meter Run
100 Sit-Ups
400m row/ski

TC: 30 minutes

Finisher:
Hang challenge

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

MetCon

Individual WOD

40" On / 20" Off

A) Alternating Between 1,2 (3R)
1. Max Cal Row
2. Max Supine Toe Touches

Rest: 1'

B) Alternating Between 1,2 (3R)
1. Max Cal Bike
2. Leg Raises

Rest: 1'

C) Alternating Between 1,2,3,4 (4R)
1. 12/9 Cal Row
2. 20 Sit Ups
3. 12/9 Cal Bike
4. 20 V-Sit Ups

(30 Mins)

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

Prep
Overhead mobility
- - -
2 rounds
20 straight arm band pull downs
10 scap push up + 10 shoulder taps
10 pushup + opp toe touch

Pull up capcity
Every 90sec x6
20% of max reps

Push accessory
4 rounds
4-8 tempo push up, 2sec down, bottom & top
12 alt v-up

Metcon
T2B capacity
Every 60sec x20
X T2B
- - -
X cal row
- - -
X T2B
- - -
X cal ski

A: X = 15
B: X = 12
C: X = 10

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

Functional Body Building

A1 Bench press 4x5 65-75%
A2 Gorilla row 3x16

B1 Strict pull up 3x4-6
B2 Seated DB press 3x10

C1 DB skull crusher 3x12
C1 BB curl 3x12

D1 BB roll out 3x6
D2 Hanging knee tuck 3x10

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

Prep
200m run
20 hip switches
10 pigeon good mornings each side
6 walk outs
12 alt reverse lunge w/ rotation
12 toe squats

Race
In pairs
For Time
200m farmers carry, 2x24/16
400m run
60 synchro lunges, 1x24/16kg, each
80 cal bike
100 burpee pull ups
80 cal bike
60 synchro lunges, 1x24/16kg, each
400m run
200m farmers carry, 2x24/16
40min cap
32min target

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

EMOM 10
2 snatch pull
1 snatch

WOD

For time:

10 shuttle runs
20 overhead squats (80/115 lb)
30 lateral burpees over the bar

Rest 1 minute

30 lateral burpees over the bar
20 overhead squats
10 shuttle runs

– 1 shuttle run is 25 ft out and 25 ft back.

Time cap: 12 minutes

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

4 rounds:

10 Chin Ups
25 GHD sit-ups
30 box jumps
20 alternating DB snatches

Rest 2 min between rounds
Then:

8-min AMRAP:
10 toes-to-bar
15 Kettlebell swings
20 Air squats

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

Post Workout - HSW Play / Skill work

WOD

9-15-21-15-9

Heavy slamball High Box get overs
Power cleans (85)

**Complete 10 Cals on the bike after each**

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

EMOM x 30

1. 10 Toes to bar
2. 20 Box dips
3. 10 Cal Row
4. 20 Goblet squats
5. 10 Strict Pull ups
6. Rest 🙂

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

"

Booty day

Hip thrust

10-8-8-6 reps

**After each set, 15s front foot elevated split squat bottom hold + 6 reps (each side)

REST 90s

(Increase load on hip thrust as reps decrease - goal is for the last 6 to be heavier than last weeks 6)

For time:

2 Mins on; 1 Min off x 5

15 Wall balls
12 Alt. DB hang snatch

Max cal row in remaining time

"

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

"

MetCon booty day

AMRAP 10:
12 DB hip thrust
12 Side plank dips e/s

Rest 2:00

AMRAP 10:
10/10 DB bulgarian split squat
25 Sit ups

Rest 2:00

AMRAP 10:
12 DB goblet squat
12 No push up burpees

"

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

5 Rounds for Total Reps (in teams of 2)

5 Min AMRAP:
30 Box Jumps (24/20"")
20 Syncro DB Hang Snatch
15 Syncro Burpee

Max DB Box Step Over Remaining time (1 x DB)

*1 Min Rest Between Rounds*

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

"Red"

EMOM:
1. 30s KB Front Rack Hold (2x20/16)
2. 15 Bodyweight Lunges
3. 12/9 Cal Ski
Then
400 M Run

Rest 2 MIN

EMOM:
1. 30s KB Farmers Hold (2x20/16)
2. 15 Wall Balls (20/14)
3. 12/9 Cal Ski
Then
400 M Run

Rest 2 MIN

x2

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

Mixed Modal Conditioning

3 sets:
400m Run
500/400m Ski
- rest 2 minutes between sets -

-into-

3 sets:
40/35 cal Row
30/22 cal AB
- rest 2 minutes between sets -

*time cap: 35-40 minutes

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

Every 4 minutes for 4 sets:
10-12 Feet elevated Ring Row
12-15 DB Push up
15 KB weighted sit ups

Every 4 minutes for 4 sets:
20-30 second Chin over bar hold (supine grip)
12 L seated DB Z press
30 alternating KB russian twists

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

Hyrox doubles:

10 RFT
200m run (together)
P1: 15 WB
P2: 9/7 cal Assault Bike
Then swap = 1 round.

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

Snatch 2/4

Every 2:00 x 7 sets
1 Squat Snatch 1 Overhead Squat
Build To ~75–80%

Complete as many rounds and REPS as possible in 8 minutes of:
10 Overhead Squats
5 Chest-To-Bar Pull-Ups

♀ 65-lb Barbell
♂ 95-lb Barbell

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

TEAMS OF 2

3 x 10:00 INTERVALS
(Rest 2:00–3:00 between intervals)

INTERVAL 1
50/40 Cal Bike
50/40 Cal Row
50/40 Cal Ski
Max Cal Bike (remaining time)

INTERVAL 2
50/40 Cal Row
50/40 Cal Ski
50/40 Cal Bike

Max Cal Row (remaining time)
INTERVAL 3
50/40 Cal Ski
50/40 Cal Bike
50/40 Cal Row
Max Cal Ski (remaining time)

Scaled 40/30 Cals Each Machine

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

6 minutes x 7

400m Run
6 Burpee Pull Up
20 WB

In remaining time alternate:
Max Distance Ski
Max Distance Row

TC 6 minutes

Target: negative splits on distance

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

COMPETE
Team DEKA
Teams of 2
80 DB Lunges
1200m row

60 box jump overs
80 wallballs sit-ups

1200m ski
4 lap Farmer carry

60cal bike
50 Sandbag cleans

100m sled push
40 Devil Press

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

VogueFit

INDIVIDUAL WOD

5 Rounds For Time:

400m Run
8 Clean & Jerk 135/95#
20 Pull Ups
8 DB Devils Press Box Step Over 50/35#-24/20”

Cap 25min

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

Prep
Hip / plank activation x3
- - -
2 rounds
6/6 adductor reaches
6/6 single leg RDL
12 KB dead bug

Deadlift
4 rounds
3 reps
75-80%

Accessory
3 rounds
10/10 half kneeling landmine press
70/70m single arm farmers carry

Metcon
BB conditioning
5 rounds for time
10 deadlift, 225/135
20 push up
30 DU
15min cap
12min target

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

Prep
10 pigeon good mornings each side
10 adductor rocks each side
10 hanmstring floss each side
6 single leg RDL each side
12 kneeling side bridge each side
12 alt dead bug

Full strength
3 rounds
10 DB RDL, 2xDB
30sec kneeling side bridge each side
12mins to finish
Same weight as last week or heavier

Mixed modal
Every 4min x5
30 KB swing
200m run
10 T2B

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

Every 2:00 for 6 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.

WOD

For time:
1,000-m row
30 Clean and Jerks (95/135 lb)
1,000-m row
30 Strict handstand push-ups

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

"For time:
1500m Ski
100 walking lunges
80 Ball Cleans
60 bench dips
40 DB clean & push press
30 Burpee broad jumps
20 ring rows
1500m Ski

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

Cardio Day

1000m Ski
8 Laps Farmers Carry (2x16)

X 2

40 Cal Assault Bike
8 Laps Walking Lunges

X 2

1000m Row
8 Laps Burpee Broad jump

X 2

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

"

Cardio day

IN PAIRS

36 Min AMRAP

30 Cal assault bike
500m Ski
6 Lengths burpee broad jumps

60 Cal assault bike
1000m Ski
24 Lengths farmers carry

90 Cal assault bike
1500m Ski
6 Lengths burpee broad jump

120cal assault bike
2000m ski
24 lengths farmers carry

ect....

**Bike increases by 30cals every rounds, ski increases by 500m every rounds, alternate between BBJ and farmers carry

L1 - 2x8-12kg
L2 - 2x16kg
L3 - 2x20kg
SPICY - 2x24kg

"

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

3 Rounds for time (35-40 Min t/c)

400m Run
30 Wallballs (9/6 kg)
400m Run
20m walking Lunge (50/35lbs)
500/400m Row
20 Burpee Broad Jump

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

"Shake It Off"

E4MOM x5

16 Wall Sit Calf Raises
8 Deficit Deadlifts (2xDB)
16 DB Glute Bridge (1xDB)
16 Leg Lifts over the DB

DB Squat Finisher:

5 Rounds

1 MIN Max DB Goblet Squats (50/35)
30 Seconds Rest

Score: Total Squats

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

Every 2 minutes for 5 sets:
5 Bench Press

*add weight each set

""QF workout 3""

For time:

3 rounds of:
50 double-unders
10 deadlifts, weight 1 (lightest)

2 rounds of:
50 double-unders
10 deadlifts, weight 2

1 round of:
50 double-unders
10 deadlifts, weight 3 (heaviest)

Time cap: 12 minutes

♀ 155, 185, 225 lb (70, 83, 102 kg)
♂ 225, 275, 315 lb (102, 125, 143 kg)

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

3 sets:
30/22 cal Row
25 Wall Ball
20 Box jump overs (24/20)
25 Wall Ball
30/22 cal Row

*rest 2 minutes between sets

*time cap: 30 minutes

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

Back Squats 4/7

Every 2 x 5
5 x 5
@ 75–77%

1000m Row
100 Double Unders
10 Wall Walks
100 Double Unders
1000m Row

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

EMOM 30

Min 1: 15/12 Cal Ski
Min 2: 20 Wall Balls
Min 3: 16 Walking Lunges
Min 4: 8-10 burpee box jumps
Min 5: Rest

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

HYROX
Hyrox doubles:

10 RFT
200m run (together)
P1: 15 WB
P2: 9/7 cal assault bike
Then swap = 1 round.

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

5 rounds for time:

400m Run
30 Wall Ball (20/14)
20 Toes to bar
10 Box jump over (30/24)

*time cap: 35 minutes

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

BB club

Prep
10 alt worlds greatest stretch
20 seated hip rotations
5 toe hold squats
- - -
BB prep

Squat clean
Every 90sec x7
1 hang squat clean
80-90%
Build across the 7 rounds

BB club
In pairs
At 0min
100 thrusters, 95/65
Every 60sec = 5 synchro burpees

At 10min
80 hang power cleans, 115/75
Every 60sec = 5 synchro burpees

At 20mins
60 clean and jerk, 135/95
Every 60sec = 5 synchro burpees

Capped at 30min

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

Prep
Forward backward leg swings
Lateral leg swings
Calf raise
Tib raise
Pogos
High knees

Prep movements

Engine
Every 2:30 x16
Run
- - -
Bike
- - -
Row
- - -
Ski

A: 500m / 25/20 cal
B: 400m / 20/15 cal
C: 300m / 16/12 cal
~2min target

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

Front squat
5,5,5-3,3,3

WOD

4 rounds for time:
800-m Row
– Rest 2:00 between rounds.

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

3 Rounds:

40/30 cal bike erg
40 DB push press
30 hanging knee raises
20 Box Jump Overs
Rest 3 min between rounds

Then:

10-min EMOM:
Odd: 15 wall balls
Even: 12 pike push-ups

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

"

Power snatch

EMOM x 5 (empty bar technique)
3 Muscle snatch + 3 BTN press in power position

EMOM x 10 (build load)

1 Power snatch + 1 Low hang power snatch

For Time:

3 Rounds
12 DB hang clean and jerk
12 V-ups

Rest 2:00

3 Rounds

10 SA DB devils press
10 Toes to bar

"

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

A. Every 2:30 x 4

12 DB Bench Press or Floor Press
12 DBL RDLS (3s eccentric)

B. Every 2:30 x 4

10/10 KB Gorilla Row
10/10 Goblet Bulgarian Split Squats

C. 3 Rounds for qualty

15 DB Hammer Curl
15 DB OH Tricep extensions
45s Weighted Plank

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

"Blank Space"

Skill Focus: Chest to Bar Pull Ups

15 MIN Drills With a Coach

Seated Banded Pull Down
Feet Elevated Ring Rows
Toe Assisted C2B
Jumping C2B/Banded C2B

3 Rounds

21 Thrusters (2x35/25)
21 Chest 2 Bar Pull Ups

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

Weightlifting

EMOM for 5 minutes:
2 Jerk Balance

*use an empty barbell or light load across all sets

-into-

Every 2 minutes for 5 sets:
2 Split Jerk

*add weight each set

For time:
30 Wall Walks

*time cap: 7 minutes

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

Every 12 minutes for 3 sets:
set 1
800m Run
1000m Ski

set 2
800m Run
50 Burpee to plate

set 3
800m Run
1000m Row

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