Workouts

Today & Previous Upcoming
Bootcamp

Wednesday, October 25th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
8 Bench Press
5 Bench Press

Conditioning Warm-Up

1 Round
20 Double Unders
15 Second Row Sprint
2 Wall Walks

Strength

Bench Press
Build to a Heavy 6 Reps in 10 Minutes

WOD

Workout Format
EMOM 20
Competitive
1) 50 Double Unders
2) 175m Row
3) Max Wall Walks
4) Rest
Performance
1) 50 Double Unders or 85 Single Unders
2) 145m Row
3) Max Scaled Wall Walks
4) Rest
Lifestyle
1) 50 Single Unders
2) Row
3) Max Inchworms
4) Rest
Strength

Wednesday, October 25th, 2023 – Bench Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push-up Negatives
KB Halos
Band Pull Aparts

Secondary Strength Movement

Bench Press

20 Minutes Build to Heavy 8 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
3-6 Weighted Chin-Ups
- Rest 1 Minute -
8-12 per Side Single Arm Db Row
- Rest 30 Seconds -
3-6 Weighted Push-Ups
- Rest 2 Minutes -
Flash

Wednesday, October 25th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs

Strength Warm-up

6 Negative Pull-Ups (Use Band if Needed)

Strength

In 15 Minutes, Complete:

3-6 Weighted Strict Chin-Ups or Hardest Variation
Into, 3 Rounds
8-10 Strict Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
- Rest 1 Minute -
Bootcamp

Tuesday, October 24th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Strength Warm-up
With Coach Using a PVC, Then With the Empty Bar
2 Rounds
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
3 Thrusters
- Rest 30 Seconds -

Conditioning Warm-Up

1 Round
6 DB Snatches @ Workout Weight
15 Second Bike Sprint

Strength

Clean + Hang Clean + Front Squat + Thruster
Build to a Heavy 1 Rep in 10 Minutes

WOD

Workout Format
5 Rounds for Time
Competitive
15 DB Snatches (50/35)
20/15 Cal Air Bike
Performance
15 DB Snatches (35/25)
15/10 Cal Air Bike
Lifestyle
15 DB Snatches
1 Minute Air Bike
Flash

Tuesday, October 24th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs

Conditioning Warm-Up

1 Round
6 DB Snatches @ Workout Weight
15 Second Bike Sprint

WOD

Workout Format
5 Rounds for Time
Competitive
15 DB Snatches (50/35)
20/15 Cal Air Bike
Performance
15 DB Snatches (35/25)
15/10 Cal Air Bike
Lifestyle
15 DB Snatches
1 Minute Air Bike
Bootcamp

Monday, October 23rd, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 per Side Bodyweight Split Squat
8 per Side Empty Bar Split Squat
5 per Side Barbell Split Squat

Conditioning Warm-Up

2 Rounds
2 Hang Power Clean @ Warm-Up/Workout Weight
3 Push-Ups @ Workout Scale
25 Double Unders @ Workout Scale

Strength

Barbell Split Squats
Build to a Heavy 6 per Side in 10 Minutes

WOD

Workout Format
AMRAP 20 minutes
Competitive
3 Hang Power Cleans (155/105)
6 Hand Release Push-Ups
90 Double Unders
Performance
3 Hang Power Cleans (115/95)
6 Push-Ups
90 Double Unders or 150 Single Unders
Lifestyle
3 Hang Power Cleans
6 Elevated Push-Ups
90 Single Unders
Strength

Monday, October 23rd, 2023 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Dynamic Squats
Ostrich Walk
Seated Good Mornings
Glute Bridge

Secondary Strength Movement

Back Squat

20 Minutes Build to Heavy 8 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
8-12 Pause Front Squats (Pause 5 Seconds)
- Rest 60 Seconds -
15-30 DB Glute Bridges
- Rest 1.5 Minute -
Flash

Monday, October 23rd, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs

Conditioning Warm-Up

2 Rounds
2 Hang Power Clean @ Warm-Up/Workout Weight
3 Push-Ups @ Workout Scale
25 Double Unders @ Workout Scale

WOD

Workout Format
AMRAP 20 minutes
Competitive
3 Hang Power Cleans (155/105)
6 Hand Release Push-Ups
90 Double Unders
Performance
3 Hang Power Cleans (115/95)
6 Push-Ups
90 Double Unders or 150 Single Unders
Lifestyle
3 Hang Power Cleans
6 Elevated Push-Ups
90 Single Unders
Strength

Sunday, October 22nd, 2023 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push Press With Empty Bar
Ring Rows
Band Tricep Press Downs

Push Press

20 Minutes Build to Heavy 8 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
4 Rounds
8-12 DB Strict Press
- Rest 30 Seconds -
8-12 Rear Delt Flys
- Rest 30 Seconds -
8-12 Bench Dips
- Rest 2 Minutes -
Bootcamp

Saturday, October 21st, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

Conditioning Warm-Up

1 Round
5 Wall Balls @ Workout Weight
3 Handstand Push-Ups @ Workout Scale
1 Power Clean @ Workout Weight
* Adjust Weight and Retest if Needed

WOD

Workout Format
For Time, 60 rounds in Pairs
Competitive
5 Wall Balls (20/14)
3 Handstand Push-Ups
1 Power Clean (155/105)
Performance
5 Wall Balls (14/10)
3 Push-Ups
1 Power Clean (95/65)
Lifestyle
5 Wall Balls
3 Elevated Push-Ups
1 Power Clean
* Switch after each exercise
Strength

Saturday, October 21st, 2023 - ATS Day 72

C&J Warm Up: 15 minutes

A) 3 sets: 5 Strict Press
w/ empty bar
B) 3 sets: 3 Jerk Balance + 2 Split Jerk
C) 3 sets: 3 Tall Muscle Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar

Front Squat

E2:30MOM10
Work into a heavy single Front Squat
Recommend to start at 70% and build

C&J Work

E3:30MOM5
1 High Hang + 1 Clean + 1 Split Jerk + 1
Clean + 1 Split Jerk
60 -> 65% for 3 sets
% of C&J
General

Saturday, October 21st 2023 - OLY Foundations Day 140

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
5x Band OHS
10x Band Monster Walks
5x Empty Bar Good Morning
4x Spider Lunge Holds 2s

Snatch Warm Up (A): 15 Minutes

A) 3 sets : 3 Snatch Pull to Mid + 3 Below Knee Muscle Snatch Snatch Shrug Pull + 3 OHS
w/ empty bar
B) 3 sets: 3 Snatch Balance
w/ empty bar
C) 3 sets: 3 No-Feet Snatch
w/ empty bar
* Stance starts wider/OHS footwork

Snatch Work

E2:30MOM5
3 Yo-Yo Snatch Pulls + 1 Below Knee Snatch + 1 Snatch
60% -> 65% for last 3 sets
% of Snatch

Snatch Pull

E2:00MOM4
3x ( 2s Below Knee + 2s Above Knee + 2s Mid then pull)
70-75%
% of Snatch
Bootcamp

Friday, October 20th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts

Conditioning Warm-Up

1 Round
15 Push-Ups @ Working Scale
10 Sit-Ups @ Working Scale

Strength

Deadlifts
Build to a Heavy 8 Reps in 10 Minutes

WOD

Workout Format
For time (20 minute time cap)
Competitive
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Pull-ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-ups
Performance
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Jumping Pull-ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-ups
Lifestyle
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Ring Rows
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Crunches
Strength

Friday, October 20th, 2023 – Deadlift

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Romanian Deadlifts With Empty Bar
Glute Bridge
Band Pull Aparts

Deadlift

20 Minutes Build to Heavy 8 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
4 Rounds
8-12 Deficit Stiff Leg Deadlift
- Rest 1 Minute -
8-12 per Side Single Arm DB Row
- Rest 30 Seconds -
60-90 Second Plank
- Rest 2 Minutes -
Flash

Friday, October 20th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

Conditioning Warm-Up

1 Round
15 Push-Ups @ Working Scale
10 Sit-Ups @ Working Scale

WOD

Workout Format
For time (20 minute time cap)
Competitive
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Pull-ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-ups
Performance
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Jumping Pull-ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-ups
Lifestyle
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Ring Rows
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Crunches
Bootcamp

Thursday, October 19th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
6 Negative Pronated Pull-Ups, Use Band if Needed

Conditioning Warm-Up

1 Round
6 Box Jump Overs @ Workout Scale
15 Second Row Sprint

Strength

In 15 Minutes, Complete:
3-6 Weighted Strict Supinated Pull-Ups or Hardest Variation
- Into -
3 Round
8-10 Strict Pronated Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
- Rest 1 Minute -

WOD

Workout Format
5 Rounds for Time
Competitive
20 Box Jump Overs (24”/20”)
20/15 Cal Row
Performance
20 Box Jump Overs or Step Overs (24”/20”)
15/10 Cal Row
Lifestyle
20 Box Step Overs
1 Minute Cal Row
Flash

Thursday, October 19th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

Conditioning Warm-Up

1 Round
6 Box Jump Overs @ Workout Scale
15 Second Row Sprint

WOD

Workout Format
5 Rounds for Time
Competitive
20 Box Jump Overs (24”/20”)
20/15 Cal Row
Performance
20 Box Jump Overs or Step Overs (24”/20”)
15/10 Cal Row
Lifestyle
20 Box Step Overs
1 Minute Cal Row
Bootcamp

Wednesday, October 18th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
8 Bench Press
5 Bench Press

Conditioning Warm-Up

1 Round
10 Push-Ups @ Workout Scale
8 DB Lunges @ Workout Weight
15 sec Air Bike Sprint

Strength

Bench Press
Build to a Heavy 8 Reps in 10 Minutes

WOD

Workout Format
21-15-9-15-21
Competitive
Push-Ups
DB Alternating Lunges (50/35)
Cal Air Bike
Performance
Push-Ups or Elevated
DB Alternating Lunges (35/25)
Cal Air Bike
Lifestyle
Elevated Push-Ups
Alternating Lunges
Cal Air Bike
Strength

Wednesday, October 18th, 2023 – Bench Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push-up Negatives
KB Halos
Band Pull Aparts

Secondary Strength Movement

Bench Press

20 Minutes Build to Heavy 8 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
8-12 Db Bench Press
- Rest 1 Minute -
8-12 Pendlay Row
- Rest 30 Seconds -
8-12 Db Skull Crusher
- Rest 2 Minutes -
Flash

Wednesday, October 18th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

Conditioning Warm-Up

1 Round
10 Push-Ups @ Workout Scale
8 DB Lunges @ Workout Weight
15 sec Air Bike Sprint

WOD

Workout Format
21-15-9-15-21
Competitive
Push-Ups
DB Alternating Lunges (50/35)
Cal Air Bike
Performance
Push-Ups or Elevated
DB Alternating Lunges (35/25)
Cal Air Bike
Lifestyle
Elevated Push-Ups
Alternating Lunges
Cal Air Bike
Prev1...9899100101102...171Next