Workouts

Today & Previous Upcoming
Strength

Monday, June 5th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
Skip
Squat Hold
Side Lunge
Wall Sit
Band Good-morning

Strength Circuit

4 Rounds
8-12 Heel Elevated Goblet Squat
8-12 KB Romanian Deadlift
30-60 seconds Clamshell Side Plank
Rest 1.5 minutes
Bootcamp

Monday, June 5th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest x 2 rounds
Skipping
Body Weight Squat Hold
Alternating Lunges
Deadbug
Scap Push-ups
Kip Swings

Strength

Back Squat
Every 1.5 Minutes on the Minute x 8 rounds
Back Squat x 1 reps / build

WOD

Workout Format
As Many Rounds As Possible in 20 minutes
Competitive
5 Pull-ups
10 Push-ups
15 Air Squats
Performance
5 Banded Pull-ups
10 Elevated Push-ups
15 Air Squats
Lifestyle
5 Ring Rows
10 Elevated Push-ups
15 Air Squats to Box
General

Sunday, June 4th, 2023 – Strict Press

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 3 Rounds
PVC Pass Through
PVC Behind the Neck Press
Scap Pull Up
Band Pull Aparts
Empty Bar Strict Press

Accessory

3 Rounds
3-12 Chin-Ups
8-20 Push-up
30-60 Sec. Plank Hold
Rest 1.5 Minutes

Strict Press

8 Sets X 3 Reps / Rest 2 Minutes / Build Weight
Strength

Saturday, June 3rd, 2023 - ATS Day 55

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Back Squat
6x Empty Bar Good Morning
6x Alt. Lunge & Twist to 2s hold

Snatch Warm Up

A) 3 sets: 3 Tall Muscle Snatch + 3 Tall Snatch + 3OHS
w/ empty bar

Clean Warm Up

A) 3 sets: 3 Tall High Pull + 3 Tall Muscle Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar

Snatch Work

E130MOM4
3 Yo-Yo Pull (Below Knee to Hip) + 1 Floating Snatch (Below Knee)
65-70% Snatch/Light to Moderate
E130MOM4
Snatch Doubles
75% for first 2 sets
80% for last 2 sets

Clean Work

E1:30MOM4
3 Yo-Yo Clean (Below Knee to Hip) + 1 Floating Clean (Below Knee)
65-70% Clean/Light to Moderate
E130MOM 4
Clean Doubles
75% for first 2 sets
85% for last 2 sets
General

June 3rd, 2023 - OLY Foundations Day 122

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate OHS w/ light plate
5x Band Good Morning
4x Alt. Lunge & Reach Hold 2s

Snatch Warm Up

A) 3 sets: 5 Muscle Snatch + 3 OHS
w/ empty bar
B) 3 sets: 3 Snatch Balance w/ 2s pause in catch
w/ empty bar
C) 3 sets: 3 No-Feet Snatch
w/ 50% Snatch

Snatch Work

E130MOM5: 2x 5s Tempo/Slow Pull + 1 Power Snatch with 3s pause in catch
60-65% Snatch/Light

Clean Warm Up

A) 3 sets: 5 Muscle Clean + 5FS
w/ empty bar
B) 3 sets: 3 Tall Power Clean
w/ empty bar
C) 3 sets: 3 No-Feet Clean
w/ 50% Clean

Clean Work

E130MOM5: 2x 5s Tempo/Slow Pull + 1 Power Clean w/ 3s pause in catch
60-65% Clean/Light
Bootcamp

Saturday, June 3rd, 2023 - Bootcamp

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds
Skips or Double Unders
Inchworm to Downward Dog
Assisted Squats
Push-up Negatives
Leg Raises

WOD

Workout Format
For Time, In teams of 3
Competitive
3 Rounds
20/15 Cal Air Bike (Each)
8 DB Snatch (Each) (70/50)
-Into-
For Time
45 Strict Pull-Ups (Split)
45 Goblet Squats (Split) (70/50)
30 Hand Release Push-Ups (Sync)
30 Burpee Over DB (Sync)
Performance
3 Rounds
20/15 Cal Air Bike (Each)
8 DB Snatch (Each) (50/35)
-Into-
For Time
45 Jumping Pull-Ups (Split)
45 Goblet Squats (Split) (50/35)
30 Hand Release Push-Ups (Sync)
30 Burpee Over DB (Sync)
Lifestyle
3 Rounds
1.5 Minute Air Bike (Each)
8 DB Snatch (Each)
-Into-
For Time
45 Ring Rows (Split)
45 Goblet Squats (Split)
30 Elevated Push-Ups (Sync)
30 No Push-up Burpee Over DB (Sync)
* Partner 1 starts their bike and immediately moves into their deadlifts, at which partner 2 can start their bike but may not start their deadlifts until partner 1 finishes. Same goes with partner 2 & 3, continue to perform the first part of the workout in the same waterfall style until finished.
Strength

Friday, June 2nd, 2023 – Circuit Class

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 3 Rounds
Shuttle Runs
Step-Ups
Dead Hang
Ring Row
Hollow Hold

Strength Circuit

4 Rounds
8-12 Db Split Squats per Side
6-12 Chin-Ups
20-60 Sec. Adductor Plank per Side
Rest 1.5 Minutes
Bootcamp

Friday, June 2nd, 2023 - Bootcamp

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds
Skip
PVC Pass Throughs
Cat Cow
Push-up Negative
Alternating Lunges
High Jumps

Strength

Strict Press
Every 2 Minutes on the Minute X 5 Rounds
Strict Press X 3 Reps / Build

WOD

Workout Format
In Teams of 3 for Time (26 Min. Time Cap)
Competitive
Partner A
5000M Row
Partner B & C
3 Sync 25ft Double DB Overhead Carry (40/30)
10 Strict Pull-Ups (Split)
* Partners Rotate After Each Completed Round
Performance
Partner A
5000M Row
Partner B & C
3 Sync 25ft Double DB Overhead Carry (30/20)
10 Strict Banded Pull-Ups (Split)
* Partners Rotate After Each Completed Round
Lifestyle
Partner A
5000M Row
Partner B & C
3 Sync 25ft Double DB Overhead Carry
10 Ring Rows (Split)
* Partners Rotate After Each Completed Round
Strength

Saturday, July 1st, 2023 - ATS Day 58

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Back Squat
6x Empty Bar Good Morning
6x Alt. Lunge & Twist to 2s hold

C&J Warm Up

A) 3 sets: 3 Strict Press in Split + 3 Jerk Balance + 3 Tall Split Jerk
B) 3 sets: 3 Dip Clean High Pull + 3 Tall Clean + 3 Front Squat

C&J Work

A) E1:30MOM5
3 No-Feet Clean
50% Clean/Very Light
*Feet start wider/OHS footwork
B) E2:00MOM5
2 Yo-Yo Pull (Below Knee to Hip) + 1 Floating Clean (Below Knee) + 1 Clean + 1 Split Jerk
60-70% C&J
C) Clean Pull Work
E2:00MOM4: 4 Deficit Pulls
70-75% Clean
Strength

Thursday, June 1st, 2023 – Deadlift

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 3 Rounds
Deadbug
Cat Cow
Band Pull Aparts
Empty Bar Good Morning
Empty Bar Deadlift

Accessory

3 Rounds
8-12 Good Mornings
8-12 Chin-up
30-60 Sec. Farmer Hold
Rest 1.5 Minutes

Deadlift

10 Sets X 1 Reps Building Weight / Rest 2 Minutes
General

Thursday, June 1st, 2023 – Circuit Class

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 3 Rounds
Shuttle Runs
Walking Calf Raise
Bird Dogs
Inchworms
Ring Row Twist Right
Ring Row Twist Left

Cardio Circuit

Slam Ball Tabata
20 Seconds On / 10 Seconds Rest X 8 Rounds
Rest 2 Minutes
Mountain Climbers Tabata
20 Seconds On / 10 Seconds Rest X 8 Rounds
Rest 2 Minutes
Plate Toe Taps Tabata
20 Seconds On / 10 Seconds Rest X 8 Rounds
Bootcamp

Thursday, June 1st, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 Rounds
Shuttle Runs
Push-up Negative
Bodyweight Squat Hold
Band Good Morning
Scap Pull-Ups
Long Jump
1 Round on Coach Call Out
4 Hang Clean Grip Dip and Drive
4 Hang Clean Grip High Pull
4 Muscle Clean
4 Power Clean
4 Push Jerks

Strength

Every 2 Minutes on the Minute X 5 Rounds
Deadlift X 3 Reps / Build
Every Minute on the Minute x 10 Rounds
Power Clean / Build

WOD

Workout Format
For Time - 12 minute Time Cap
Competitive
30 Clean and Jerks (135/95)
Performance
30 Clean and Jerks (95/65)
Lifestyle
30 Clean and Jerks
Strength

Wednesday, May 31st, 2023 – Bench Press

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
PVC Pass Throughs
Negative Push-Ups
Band Pull Aparts
Empty Bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes

Secondary Strength Movement

Bench Press

8 Sets X 3 Reps / Rest 2 Minutes / Build
* If you know your 1RM, you should be around 60%

Accessory

3 Rounds
8-12 Incline DB Bench Press
6-12 Pull-up
8-20 Close Grip Push-Ups
Rest 1 Minute
Strength

Wednesday, May 31st, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
Shuttle Runs
PVC Pass Throughs
Dead Hang
Ring Row
Empty Hand Windmills

Strength Circuit

4 Rounds
6-12 Deficit Push-up
8-12 Single Arm DB Row per Side
8-20 DB Skull Crushers
8-20 DB Bicep Curls
Rest 1.5 Minute
Bootcamp

Wednesday, May 31st, 2023 - Bootcamp

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds
Jumping Jacks
Pvc Pass Overs
Push-up Negatives
Scap Pull-Ups
Alternating Lunges

Strength

Bench Press
Every 2 Minutes on the Minute X 5 Rounds
Bench Press X 3 Reps / Build

WOD

Workout Format
4 Rounds for Time (20 Min. Time Cap)
Competitive
600M Run
30 Leg Raises
Performance
600M Run
30 Knee Raises
Lifestyle
400M Run
30 Knee Raises
General

Tuesday, May 30th, 2023 – Circuit Class

General Warm-Up

30 seconds Work / 10 seconds Rest x 3 Rounds
Shuttle Runs
Walking Calf Raise
Cat Cows
Bird Dogs
Ring Row Twist Right
Ring Row Twist Left

Cardio Circuit

2 Minutes Cardio
2 Minutes Rest
3 Minutes Cardio
2.5 Minutes Rest
4 Minutes Cardio
Bootcamp

Tuesday, May 30th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 1 round
Hang Snatch Grip Dip and Drive
Hang Snatch Grip High Pull
Muscle Snatch
Power Snatch
Overhead Squat
30 seconds work / 10 seconds rest / 1 round
Hang Clean Grip Dip and Drive
Hang Clean Grip High Pull
Muscle Clean
Power Clean
Front Squat
Clean Demo / Practice / Form Checks

Strength

EMOM x 10 rounds
Snatch High Pull to Hang Snatch x 2
EMOM x 10 rounds
Clean Deadlift to Hang Clean x 2 reps
Every 30 sec. x 15 rounds
Push Jerk x 1 reps

WOD

Workout Format
For Time - 6 minute Time Cap
Competitive
21-15-9-6
Row Cals
Ring Dips
Performance
21-15-9-6
Row Cals
Foot Assisted Ring Dips or Push-ups
Lifestyle
1.5 min Row
21 Elevated Push-ups
1 min Row
15 Elevated Push-ups
30 sec Row
9 Elevated Push-ups
20 sec Row
6 Elevated Push-ups
Strength

Monday, May 29th, 2023 – Squat

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
Bodyweight Squat Hold
Sweeper Stretch
Deadbug
Glute Bridge
Empty Bar Squat Hold

Accessory

3 Rounds (if time)
8-12 DB Step-ups per Side
10-15 Single Leg Glute Bridge per Side
30-60 sec. Single Arm Farmer Carries per Side

Front Squat

5 sets x 8 reps / build / rest 2 mins
Strength

Monday, May 29th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
Skip
Plate Squat Hold
Plate Good Morning
Deadbug
Glute Bridge

Strength Circuit

4 Rounds
8-12 Pause Goblet Squats
8-12 BOSU Ball Glute Bridge
30-60 sec. Side Plank Hold per Side
Rest 1.5 minutes
Bootcamp

Monday, May 29th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest x 2 rounds
Skipping
Body Weight Squat Hold
Alternating Lunges
Deadbug
Scap Push-ups
Kip Swings

Strength

Back Squat
Every 2 Minutes on the Minute x 5 rounds
Back Squat x 3 reps / build
Farmer Hold
30 sec on / 30 sec rest x 5 rounds

WOD

Workout Format
4 Rounds for Time (13 min. time cap)
Competitive
5 Goblet Squats (75/55)
10 Single DB Front Rack Lunges (75/55)
15 Step Overs (24/20)
Performance
5 Goblet Squats (50/35)
10 Single DB Front Rack Lunges (50/35)
15 Step Overs (24/20)
Lifestyle
5 Goblet Squats
10 Single DB Front Rack Lunges
15 Step Overs
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