Workouts

Today & Previous Upcoming
Strength

Monday, September 11th, 2023 – Squat

General Warm-Up

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X Rounds
Alternating Lunges
Ring Row
Glute Bridge
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Assisted Squat Hold

Front Squat

In 20 Minutes Build to a Heavy 15 Reps / Rest About 2 Minutes Between Sets / Start With An Empty Bar

Accessory

4 Rounds
6-10 Back Squat
Rest 30 Seconds
10-15 Trx Hamstring Curls
10-15 Glute Bridge
Rest 1.5 Minutes

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Seated Hamstring Stretch
Kneeling Inner Thigh Stretch
Flash

Monday, September 11th, 2023 – Flash Class

WOD

Workout Format
As Many Rounds as Possible in 20 Minutes
Competitive
2 Box Jump Overs (30”/24”)
4 Handstand Push-Ups
8 Dumbbell Snatches (70/50)
Performance
2 Box Jump Overs (24”20”)
4 Hand Release Push-Ups
8 Dumbbell Snatches (50/35)
Lifestyle
2 Box Jump Overs (24”20”)
4 Hand Release Push-Ups
8 Dumbbell Snatches (50/35)

Cooldown

1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Pigeon Stretch

Notes

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Vertical Jump
KB Romanian Deadlift
KB Halos
Sit-up
Inchworms
Back Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Seal Stretch
Half Saddle Quad Stretch Right
Half Saddle Quad Stretch Left
Back Squat Warm-Up:
16 Glute Bridge
12 Plate Squat
8 Empty Barbell Back Squat
Bathroom Break and Scaling Options:
Strength

Sunday, September 10th, 2023 – Strict Press

General Warm-Up

Chalk Talk
General Warm-Up:
30 Seconds Work / 5 Seconds Rest
Db Overhead Press
Db Row
Band Tricep Extensions
Band Bicep Curls
Strict Press Build Up:
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Light Weight Strict Press
Bathroom Break

Strict Press

In 20 minutes build to a heavy 10 reps / rest about 2 minutes between sets.

Accessory

3 Rounds
6-10 Barbell Strict Press
Rest 30 Seconds
8-12 Dumbbell Single Arm Row
10-15 Tricep Extensions
Rest 1.5 Minutes

Cooldown

1 Minute per Stretch per Side
Single Arm Doorway Stretch
Band Lat Stretch
Bootcamp

Saturday, September 9th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Air Squats
Crunches
Push-up Negatives
Ring Rows
Glute Bridge
Bathroom Break and Scaling Options:

WOD

Workout Format
In Pairs for Time (30 Minute Time Cap)
Competitive
1600M Run Split
80 Sit-up Sync
2000M Row Split
80 Db Rows Sync (50/35)
4800M Air Bike Split
Performance
1600M Run Split
80 Sit-up Sync
2000M Row Split
80 Db Rows Sync (35/25)
4800M Air Bike Split
Lifestyle
4 Minutes Run Split
80 Sit-up Sync
8 Minutes Row Split
80 Db Rows Sync (35/25)
8 Minutes Air Bike Split

Cooldown

1 Minute per Stretch per Side
Seal Stretch
Back Stretch With Rings
Strength

Saturday, September 9th, 2023 - ATS Day 68

C&J Warm Up: 15 minutes

A) 3 sets: 2 Tall Split Jerk + 2 Split Jerk
w/ empty bar
B) 3 sets: 3 Tall Muscle Clean + 3 Front Squat
w/ empty bar
C) 3 sets: No-Feet Clean
w/ 50% Clean/ Very Light

Front Squat

E3:00MOM5
8 @ 65%
6 @ 70%
4 @ 75%
6 @ 73%
8 @ 68%

C&J Work

E130MOM5
1 High Hang Clean + 1 Low-Hang Clean + 1 Split Jerk 1w/ 3s pause in catch
60 -> 65% x 3 sets

Clean Pull

E2:00MOM4
3x pull to hold 1s at top of pull
75% Clean
General

Saturday, September 9th 2023 - OLY Foundations Day 136

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Band OHS
5x Empty Bar Good Morning
4x Cossack Squat Hold 2s

Snatch Warm Up (A): 15 Minutes

A) 3 sets : 3 Snatch DL + 3 Hang Muscle Snatch + 3 OHS
w/ empty bar
B) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
C) 3 sets: 3 No-Feet Snatch
w/ 50% Snatch/Very Light

Snatch Work

E1:30MOM5
1 High-Hang + 1 Low-Hang + 1 Floor
60% -> 65% x 3 sets

Snatch Pull

E2:00MOM4
3x pull to hold 1s at top of of pull
75% Snatch
Bootcamp

Friday, September 8th 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Front Squat
Empty Barbell Strict Press
Empty Barbell Bent Over Row
Empty Barbell Good Morning
Bathroom Break and Scaling Options:

Strength

Stiff Leg Deadlift
Build to a Heavy 8 Reps in 10 Minutes
-Into
Strict Pull-up Work:
50 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
8 Negative Pull-Ups
Rest 45 Seconds
Coach Notes: Try to Match or Beat Last Time.

WOD

Workout Format
10 Rounds for Time
Competitive
In a Vest
10 Wallballs (20/14)
200M Run
10 KB Swings (50/35)
200M Run
Performance
10 Wallballs (14/10)
200M Run
10 KB Swings (35/25)
200M Run
Lifestyle
8 Rounds for Time
10 Wallballs
200M Run
10 KB Swings
200M Run

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Forward Fold Stretch
Flash

Friday, September 8th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Front Squat
Empty Barbell Strict Press
Empty Barbell Bent Over Row
Empty Barbell Good Morning
Bathroom Break and Scaling Options:

WOD

Competitive
10 Rounds for Time in a Vest
10 Wallballs (20/14)
200M Run
10 KB Swings (50/35)
200M Run
Performance
10 Rounds for Time
10 Wallballs (14/10)
200M Run
10 KB Swings (35/25)
200M Run
Lifestyle
8 Rounds for Time
10 Wallballs
200M Run
10 KB Swings
200M Run

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Forward Fold Stretch
Bootcamp

Thursday, September 7th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Ring Row
Med Ball Floor Press
Med Ball Alternating Lunges
Bridge Hamstring March
Crunch
Bent Over Barbell Row Warm-Up:
10 Forward Lean Barbell Good Morning
10 Empty Bar Barbell Row
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:

Strength

Bent Over Barbell Row
Build to a Heavy 3 Reps in 10 Minutes

WOD

Competitive
30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Ring L-Sit
2) Max Handstand Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work
Performance
30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Ring Supports
2) Max Wall Facing Handstand Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work
Lifestyle
30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Box Supports
2) Max Pike Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work

Cooldown

1 Minute per Stretch per Side
Band Shoulder Stretch
Band Hamstring Stretch
Strength

Friday, September 8th, 2023 – Deadlift

General Warm-Up

Chalk Talk
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Row
Glute Bridge
Bird Dog
Deadlift Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
90/90 Hip Roll Lift
Good Morning
Db Pull Over
Deadbug
Romanian Deadlift Empty Bar
Bathroom Break

Barbell Stiff Leg Deadlift

In 20 Minutes Build to a Heavy 12 Reps / Rest About 2 Minutes Between Sets.

Accessory

3 Rounds
5-8 Deadlift
Rest 30 Seconds
15-20 Bulgarian Split Squat per Side
60-90 Second Farmer Hold
Rest 1.5 Minute

Cooldown

1 Minute per Stretch per Side
Seated Hamstring Stretch
Banded Lat Stretch
Flash

Thursday, September 7th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Ring Row
Med Ball Floor Press
Med Ball Alternating Lunges
Bridge Hamstring March
Crunch
Bathroom Break and Scaling Options:

WOD

Competitive
30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Ring L-Sit
2) Max Handstand Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work
Performance
30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Ring Supports
2) Max Wall Facing Handstand Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work
Lifestyle
30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Box Supports or High Plank Hold
2) Max Pike Hold or Overhead Db Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work

Cooldown

1 Minute per Stretch per Side
Band Shoulder Stretch
Band Hamstring Stretch
Bootcamp

Wednesday, September 6th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Push-Ups or Knee Push-Ups
Med Ball Squat
Supinated Pull-up or Jumping Supinated Pull-up
Med Ball Deadlift
Hollow Hold
Bench Press Warm-Up:
20 Seconds Work / 5 Seconds Rest
Prone T Raise
Prone Overhead Raise
High Plank Shoulder Taps
Empty Bar Bench Press
-Into-
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:

Strength

Bench Press
Build to a heavy 3 reps in 10 minutes

WOD

Workout Format
4 Rounds for Time in Pairs
Competitive
50 Alternating Partner Slam Balls (20/14)
400M Run Together With Slam Ball
10 Sync Burpees
Performance
50 Alternating Partner Slam Balls (14/10)
400M Run Together With Slam Ball
10 Sync Burpees
Lifestyle
50 Alternating Partner Slam Balls
400M Run Together With Slam Ball
10 Sync Burpees

Cooldown

1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Seated Single Leg Hamstring Stretch
Strength

Wednesday, September 6th, 2023 – Bench Press

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Elevated Push-up
Empty Barbell Underhand Row
Glute Bridge
Bench Press Warm-up
20 Seconds Work / 5 Seconds Rest
Prayer Stretch
Band Face Pulls
Single Dumbbell Bench Press Right
Single Dumbbell Bench Press Left
Empty Bar Bench Press
Bathroom Break and Scaling Options:

Secondary Strength Movement

Bench Press

In 20 Minutes Build to a Heavy 6 Reps / Rest About 2 Minutes Between Sets.

Accessory

4 Rounds
10-15 Db Bench Press
10-15 Single Arm Bent Over Db Row per Side
Rest 1.5 Minute

Cooldown

1 Minute per Stretch per Side
Prayer Stretch
Single Arm Doorway Stretch
Flash

Wednesday, September 6th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Push-Ups or Knee Push-Ups
Med Ball Squat
Supinated Pull-up or Jumping Supinated Pull-up
Med Ball Deadlift
Hollow Hold
Bathroom Break and Scaling Options:

WOD

Competitive
50 Alternating Partner Slam Balls (20/14)
400M Run Together With Slam Ball
10 Sync Burpees
Performance
50 Alternating Partner Slam Balls (14/10)
400M Run Together With Slam Ball
10 Sync Burpees
Lifestyle
50 Alternating Partner Slam Balls
400M Run Together With Slam Ball
10 Sync Burpees

Cooldown

1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Seated Single Leg Hamstring Stretch

Notes

4 Rounds for Time In Pairs
Bootcamp

Tuesday, September 5th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Push-up or Knee Push-up
Hanging Knee Raises
Pull-up Negatives
Alternating Lunges
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:

Strength

Snatch
Every 2:30 perform 5 reps x 4 rounds Power Snatch

WOD

Workout Format
21-15-9-15-21
Competitive
Pull-Ups
Push-Ups
Performance
Jumping Pull-Ups
Elevated Push-Ups
Lifestyle
Ring Rows
Elevated Push-Ups

Cooldown

1 Minute per Stretch per Side
Seal Stretch
Single Arm Doorway Stretch
Flash

Tuesday, September 5th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Push-up or Knee Push-up
Hanging Knee Raises
Pull-up Negatives
Alternating Lunges
Bathroom Break and Scaling Options:

WOD

Workout Format
21-15-9-15-21
Competitive
Pull-Ups
Push-Ups
Performance
Jumping Pull-Ups
Elevated Push-Ups
Lifestyle
Ring Rows
Elevated Push-Ups

Cooldown

1 Minute per Stretch per Side
Seal Stretch
Single Arm Doorway Stretch
Bootcamp

Monday, September 4th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
Run 400M
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Air Squats
Crunches
Glute Bridge
Push-up Negatives
Ring Rows
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:

WOD

Workout Format
In Pairs - Two Rounds for Time
Competitive
12 Sync Burpees
12 Split Thrusters (115/75)
12 Sync Burpees
12 Split Power Snatches (115/75)
12 Sync Burpees
12 Split Push Jerks (115/75)
12 Sync Burpees
12 Split Hang Squat Cleans (115/75)
12 Sync Burpees
12 Split Overhead Squats (115/75)
Performance
12 Sync Burpees
12 Split Thrusters (65/45)
12 Sync Burpees
12 Split Power Snatches (65/45)
12 Sync Burpees
12 Split Push Jerks (65/45)
12 Sync Burpees
12 Split Hang Squat Cleans (65/45)
12 Sync Burpees
12 Split Overhead Squats (65/45)
Lifestyle
12 Sync No Push-up Burpees
12 Split Thrusters (65/45)
12 Sync No Push-up Burpees
12 Split Power Snatches (65/45)
12 Sync No Push-up Burpees
12 Split Push Jerks (65/45)
12 Sync No Push-up Burpees
12 Split Hang Squat Cleans (65/45)
12 Sync No Push-up Burpees
12 Split Overhead Squats (65/45)

Cooldown

1 Minute per Stretch per Side
Forearm Stretch
Couch Stretch
Strength

Sunday, September 3rd, 2023 – Strict Press

General Warm-Up

Chalk Talk
General Warm-Up:
30 Seconds Work / 5 Seconds Rest
Db Overhead Press
Db Row
Band Tricep Extensions
Band Bicep Curls
Strict Press Build Up:
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Light Weight Strict Press
Bathroom Break

Strict Press

In 20 minutes build to a heavy 8 reps / rest about 2 minutes between sets.

Accessory

3 Rounds
8-12 Db Lateral Raise
8-12 Rear Delt Flys
Rest 30 Seconds
8-12 Barbell Bent Over Row
Rest 1.5 Minutes

Cooldown

1 Minute per Stretch per Side
Single Arm Doorway Stretch
Band Lat Stretch
Bootcamp

Saturday, September 2nd, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Alternating Lunges
Ring Rows
Inchworm to Seal Stretch
Glute Bridge
Supermans
Bathroom Break and Scaling Options:

WOD

Workout Format
In Pairs for 20 Minutes
Competitive
4 25FT Shuttle Runs Together
20 Box Jumps Split
2 Front Squats Each (135/95)
*Add 2 Front Squats Each Round
Performance
4 25FT Shuttle Runs Together
20 Box Jumps Split
2 Front Squats Each (95/65)
*Add 2 Front Squats Each Round
Lifestyle
4 25FT Shuttle Runs Together
20 Box Jumps Split
2 Front Squats Each
*Add 2 Front Squats Each Round

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Forward Fold Stretch
Strength

Saturday, September 2nd, 2023 - ATS Day 67

C&J Warm Up: 15 minutes

A) 3 sets: 2 BTN Push Press + 2 BTN Split Jerk + 2 Split Jerk
w/ empty bar
B) 3 sets: 3 Tall Muscle Clean + 3 Front Squat
w/ empty bar
C) 3 sets: No-Feet Clean
w/ 50% Clean/ Very Light

Front Squat

E3:00MOM5
10 @ 60%
8 @ 65%
6 @ 70%
8 @ 68%
10 @ 65%

C&J Work

E130MOM5
1 Dip Clean + 1 Clean + 1 Split Jerk w/ 3s pause in catch
60 -> 65% x 3 sets

Clean Segmented Pull

E2:00MOM4
3x (1s below knee + 1s above knee + 1s mid-thigh + 1s power then shrug)
80% Clean
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