Workouts

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Strength

Thursday, April 6th, 2023 – Deadlift

General Warm-Up

30 seconds work/10 seconds rest x 3 Rounds
Hip Circles
Alternating Floor Sweepers
Band Pull-aparts
KB Swings
12 Empty Bar Deadlift

Accessory

4 Rounds
8-12 Sandbag Hip Thrusts
8-12 Step-ups - per side
30-60 second Farmer Hold
Rest 1.5 minutes

Deadlift

10 sets x 1 reps building weight / rest 2 minutes
General

Thursday, April 6th, 2023 – Circuit Class

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
Shuttle Runs
Floor Sweepers
Side Lunges
Cat Cows
Quadruped thoracic rotations - left side
Quadruped thoracic rotations - right side

Cardio Circuit

Every minute max reps for 17 minutes
1) Cal Bike
2) Standing Wall Balls
3) Skips
4) Lunges
5) Flutter Kicks
6) Rest
Bootcamp

Thursday, April 6th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Skip
Deep Alternating Lunges
Side Lunges
Band Good Mornings
Scap Pull-ups
KB Swings
Deadlift Demo / Practice / Form Checks

Strength

Deadlift
Every 2.5 minute on the minute x 3 rounds
Deadlift x 8 reps / build each round
Farmer Hold
1 minute work / 1 minute rest x 3 rounds

WOD

Competitive
21-15-9
Toes to Bar
V-ups
5-3-1 Wall Walks
Performance
21-15-9
Hanging Leg Raise or Knee Raises
Sit-ups
5-3-1 Wall Walks (scaled distance)
Lifestyle
21-15-9
Lying Leg Raise or Lying Knee Raise
Sit-ups
5-3-1 Bear Walks (1 meter)
Strength

Wednesday, April 5th, 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

6 sets x 5 reps building weight / rest 2 minutes

Accessory

4 Rounds
8-12 Pause Bench Press
15-30 DB Bent Over Row
30-90 second KB Overhead Hold
Rest 1.5 minutes
Strength

Wednesday, April 5th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Shuttle Runs
b)PVC Pass Throughs
c) Scap Pull-ups
d) Band Overhead Press
e) Band Row

Strength Circuit

4 Rounds
8-12 Bench Press
8-12 DB Bent Over Row
60-90 second Sandbag Hug
Rest 1.5 minutes
Bootcamp

Wednesday, April 5th, 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 2.5 minutes on the minute x 3 rounds
Bench Press x 10 reps / Building each set
Waiter Carries
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds

WOD

Competitive
For reps
Ski, Row, or Bike / Jump Lunges
3 min max calories / 1 minute max reps
4 min max calories / 1 minute max reps
5 min max calories / 1 minute max reps
4 min max calories / 1 minute max reps
3 min max calories / 1 minute max reps
Performance
For reps
Ski, Row, or Bike / Lunges
3 min max calories / 1 minute max reps
4 min max calories / 1 minute max reps
5 min max calories / 1 minute max reps
4 min max calories / 1 minute max reps
3 min max calories / 1 minute max reps
Lifestyle
For reps
Ski, Row, or Bike / Assisted Lunges
3 min max calories / 1 minute max reps
4 min max calories / 1 minute max reps
5 min max calories / 1 minute max reps
4 min max calories / 1 minute max reps
3 min max calories / 1 minute max reps
General

Tuesday, April 4th, 2023 – Circuit Class

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
Shuttle Runs
Floor Sweepers
Side Lunges
Cat Cows
Quadruped thoracic rotations - left
Quadruped thoracic rotations - right

Cardio Circuit

Repeat for 15-20 minutes
2 minute work/1 minute Rest
Cardio of Choice
Bootcamp

Tuesday, April 4th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 1 rounds
Hang snatch grip dip and drive
Hang snatch grip high pull
Muscle snatch
Power snatch
Overhead squat snatch
30 seconds work / 10 seconds rest / 1 rounds
Hang clean grip dip and drive
Hang clean grip high pull
Muscle clean
Power clean
Front squat lean
Clean Demo / Practice / Form Checks

Strength

Cleans
Every 3 minute on the minute x 3 rounds

Snatch Deadlift to Power Snatch x 4 reps
Every 3 minutes on the minute x 3
Clean Deadlift to Power Clean x 4 reps
*1 rep is the combined deadlift touch the floor and clean/snatch.

WOD

Workout Format
5 Rounds for Time
Competitive
5 Snatches (135 / 95)
20 Unbroken Double Unders
Performance
5 Snatches (95 / 65)
20 Double Unders or Penguin Jumps
Lifestyle
5 Snatches
20 Penguin Jumps or Line Hops
Strength

Monday, April 3rd, 2023 – Squat

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
Air Squats
Squat Hold
Side Lunge
Wall Sit
Squat Jump
Empty Bar Back Squat

Secondary Strength Movement

Back Squat

6 sets x 5 reps / rest 2 minutes / building weight

Accessory

4 Rounds
8-12 Goblet Squats
8-12 DB Romanian Deadlifts
30-90 sec. Sandbag Hug
Rest 1.5 minutes
Strength

Monday, April 3rd, 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 Sandbag Hip Thrusts
30-60 seconds Clamshell Side Plank
Rest 1.5 minutes
Bootcamp

Monday, April 3rd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest x 2 rounds
Skipping
Body Weight Squat Hold
Side Lunges
Medball Squat
Medball Push Press
Back Squat Demo/ Practice/ Form checks

Strength

Back Squats
Every 2.5 minute on the minute x 3 rounds
Back Squats x 8 reps / build
Sandbag Hug
1 minute work / 1 minute rest x 3 rounds

WOD

Workout Format
5 Rounds for Time
Competitive
20/15 cal Bike
10 Pistol Squats
5 Box Jumps (24 / 20)
Rest 1 minute
Performance
15/10 cal Bike
10 Lunges
5 Box Jumps or Step-ups (20 / 16)
Rest 1 minute
Lifestyle
1 minute Bike or Row
10 Lunges
5 Box Sep-ups
Rest 1 minute
General

Sunday, April 2nd, 2023 – Strict Press

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
PVC Pass Through
PVC Behind the Neck Press
Quadruped Thoracic Rotations
Band Pull-aparts
Empty bar strict press

Accessory

4 Rounds
8-12 Push Press
8-12 DB Row - per side
Rest 1.5 minutes

Strict Press

8 sets x 3 reps / rest 2 minutes / build weight
Strength

Saturday, April 1st, 2023 - ATS Day 47

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
8x Empty Bar Good Morning
6x Squat Hold 2s

Clean/Jerk Warm Up

A) 3 sets: 5 Tall Muscle Clean + 3 Tall Clean + 2 Front Squat w/ empty bar
B) 3 sets: 3 Split Jerk Balance w/ empty bar
C) 3 sets: Tall Split Jerk w/ empty bar
D) E130MOM3: 2 Power Clean + 1 Split Jerk
60-70% C&J/Light to Moderate

C&J Work: Complex

E130MOM6: 1 Clean + 1 Front Squat + 1 Split Jerk + 1 Clean + 1 Split Jerk
75-80% Split Jerk/Moderate to Heavy

Clean Pull

E2:00MOM4
2 @ 102%

SOTTS Press (Press in Squat or from box)

EMOM5: 5 Presses
light barbell or moderate dumbbells
General

Saturday, April 1st, 2023 - OLY Foundations Day 113

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate OHS w/ light plate
4x Spider Man Lunge Hold 2s

Snatch Warm Up

A) 3 sets: 5 Muscle Snatch w/ empty bar
B) 3 sets: 3 Halting DL + 2 Shrug Pull + 2 High Pull w/ empty bar
C) 3 sets: 3 Snatch Lands w/ empty bar
Bar is overhead
D) 3 sets: 3 Tall Snatch w/ empty bar

Snatch Work

E1:30MOM5: Dip Snatch
2-2-2-2-2
60-70% Snatch/Light to Moderate

Clean Warm Up

A) 3 sets: 5 Muscle Clean w/ empty bar
B) 3 sets: 3 Halting DL + 2 Shrug Pull + 2 High Pull
C) 3 sets: 2 Tall Power Clean + 2 Tall Clean w/ empty bar

Clean Work: Dip Clean

E130MOM5
3-3-3-2-2
60-70% Clean/ Light to Moderate
Bootcamp

Saturday, April 1st, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Skips or Double Unders
Inchworm to Downward Dog
Assisted Squats
Push-up Negatives
Leg Raises

WOD

Workout Format
Teams of 2
Competitive
22 Rounds (switching each round)
9 Burpees
8 Barbell Ground to Overhead (95 / 65)
Cash Out: 3000m Row (split)
Performance
22 Rounds (switching each round)
9 Burpees
8 Barbell Ground to Overhead (45 / 35)
Cash Out: 3000m Row (split)
Lifestyle
22 Rounds (switching each round)
9 No Push-up Burpees
8 Barbell Ground to Overhead
Cash Out: 13 minute Row (switch every minute)
*switch partners out however you like, during the sync box step-ups all partners will be working at once. If there are not enough boxes you can alternate for lunges.
Strength

Friday, March 31st, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
Arm Circles
Assisted Squats
Ring Row
Negative Push-ups
Flutter Kicks

Strength Circuit

3 Rounds
15-20 Air Squats
Rest 15 seconds
15-20 Lunges - per side
Rest 1 minute
8-15 Push-ups
Rest 15 seconds
8-15 DB Floor Press
Rest 1 minute
10-15 Ring Row
Rest 15 seconds
10-15 DB Row
Rest 1 minute
Bootcamp

Friday, March 31st, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest x 2 rounds
Cardio of Choice
PVC Pass Throughs
Cat Cow
Push-up Negative
KB Deadlift
KB Swing
Strict Press Demo / Practice / Form Checks

Strength

Strict Press
Every 2.5 minute on the minute x 3 rounds
Strict Press x 12 reps / build
*try to go a bit (2-5lbs) heavier than your last 12 reps
Band Reaching Rows
1 minute work (30 seconds per side)/ 1 minute rest x 3

WOD

Workout Format
AMRAP 24 - In Pairs, Split Reps
Competitive
10 snatches (135 / 95)
20 cal Row
30 Box Step Overs
40 Sit-ups
Performance
10 snatches (95 / 65)
20 cal Row
30 Box Step Overs
40 Sit-ups
Lifestyle
10 snatches
20 cal Row
30 Box Step Overs
40 Sit-ups
Strength

Thursday, March 30th, 2023 – Deadlift

General Warm-Up

30 seconds work/10 seconds rest x 3 Rounds
Hip Circles
Alternating Floor Sweepers
Band Pull-aparts
KB Swings
12 Empty Bar Deadlift

Accessory

4 Rounds
6-10 Barbell Romanian Deadlifts
8-12 DB Lunges - per side
30-60 second DB Farmer Hold
Rest 1.5 minutes

Deadlift

10 sets x 1 reps building weight / rest 2 minutes
General

Thursday, March 30th, 2023 – Circuit Class

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
Shuttle Runs
Floor Sweepers
Side Lunges
Cat Cows
Quadruped thoracic rotations - left side
Quadruped thoracic rotations - right side

Cardio Circuit

10 Rounds
60 seconds of Work / 20 seconds of Rest
Bike or Row
Bootcamp

Thursday, March 30th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Skip
Deep Alternating Lunges
Side Lunges
Band Good Mornings
Scap Pull-ups
KB Swings
Deadlift Demo / Practice / Form Checks

Strength

Deadlift
Every 2.5 minute on the minute x 3 rounds
Deadlift x 10 reps / build each round
*try to go a bit (2-5lbs) heavier than your last 10 reps
Farmer Hold
1 minute work / 1 minute rest x 3 rounds

WOD

Competitive
For Time In a Vest (20/14)
50-40-30-20-10
Crossover Singles
Sit-ups
Performance
For Time
50-40-30-20-10
Crossover Singles
Sit-ups
Lifestyle
For Time
50-40-30-20-10
Singles-unders
Sit-ups
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