Workouts

Today & Previous Upcoming
Bootcamp

Friday, June 9th, 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
Every Minute on the Minute X 4 Rounds
Push Press X 6 Reps

WOD

Workout Format
In Teams of 4 - AMRAP 12 Minutes
Competitive
Pair #1
4 Single DB Devil Press (35/25)
6 Single DB Snatch (35/25)
Pair #2
4 Single DB Devil Press
6 Single DB Snatch
Whole Team
10 Sync Burpees
*Pair 2 Rest While Pair 1 Works.
Performance
Pair #1
4 Single DB Devil Press (25/15)
6 Single DB Snatch (25/15)
Pair #2
4 Single DB Devil Press
6 Single DB Snatch
Whole Team
10 Sync Burpees
*Pair 2 Rest While Pair 1 Works.
Lifestyle
Pair #1
4 Single DB No Push-up Devil Press
6 Single DB Snatch
Pair #2
4 Single DB No Push-up Devil Press
6 Single DB Snatch
Whole Team
10 Sync No Push-up Burpees
*Pair 2 Rest While Pair 1 Works.
Strength

Friday, June 9th, 2023 – Circuit Class

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 3 Rounds
Arm Circles
Assisted Squats
Ring Row
Negative Push-Ups
Flutter Kicks

Strength Circuit

4 Rounds
5-8 Deadlifts
8-12 Db Row
Rest 30 Seconds
5-8 Db Lunges per Side
8-12 Db Skull Crushers
Rest 1.5 Minutes
Bootcamp

Thursday, June 8th, 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

Strength

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

WOD

Workout Format
3 Rounds- 18 minute Time Cap
Competitive
400M Run
50 Double Unders
40 Sit-Ups
Performance
400M Run
85 Single Unders
40 Sit-Ups
Lifestyle
3 Minute Run
50 Single Unders
40 Sit-Ups
Strength

Thursday, June 8th, 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

Deadlift

7 Sets X 3 Reps Building Weight / Rest 2 Minutes

Accessory

3 Rounds
8-12 Barbell Glute Bridge on Buso
8-12 Stiff Leg Deadlift
8-12 Pull-Ups
Rest 1.5 Minutes
General

Thursday, June 8th, 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

WOD

Workout Format
Every Minute Max Reps for 17 Minutes
1) Cal Bike
2) Standing Wall Balls
3) Skips
4) Sandbag Cleans
5) Flutter Kicks
6) Rest
Bootcamp

Wednesday, June 7th, 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
Every Minute on the Minute X 4 Rounds
Close Grip Bench Press X 8 Reps

WOD

Workout Format
2 Rounds / Rest 2 minutes between rounds - AMRAP 4 minutes
Competitive
15 Db Push Press (35/25)
10 Box Jump Overs (24/20)
15 Db Push Press (35/25)
10 Box Jump Overs (24/20)
Max Cal Row
Performance
15 Db Push Press (25/15)
10 Box Jump Overs or Step Overs (24/20)
15 Db Push Press (25/15)
10 Box Jump Overs or Step Overs (24/20)
Max Cal Row
Lifestyle
15 Db Push Press
10 Box Step Overs
15 Db Push Press
10 Box Step Overs
Max Cal Row
Strength

Wednesday, June 7th, 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

4 Sets X 8 Reps / Rest 2 Minutes / Build

Accessory

3 Rounds
8-12 Spoto Press
8-12 Db Bent Over Rows
8-15 Box or Ring Dips
Rest 1 Minute
Strength

Wednesday, June 7th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
Shuttle Runs
Pvc Pass Throughs
Scap Pull-Ups
Band Overhead Press
Band Row

Strength Circuit

4 Rounds
8-12 Bench Press
8-12 Db Bent Over Row
30-90 Seconds Sandbag Hug
Rest 1.5 Minute
Bootcamp

Tuesday, June 6th, 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

Every Minute on the Minute X 10 Rounds
Snatch to Overhead Squat X 2
Every Minute on the Minute X 10 Rounds
Clean and Push Jerk X 2 Reps

WOD

Workout Format
5 Rounds - 14 minute Time Cap
Competitive
15/10 Cal Air Bike
10 Clean and Jerks (105/80)
Performance
10/7 Cal Air Bike
10 Clean and Jerks (95/65)
Lifestyle
45 second Air Bike
10 Clean and Jerks
General

Tuesday, June 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
Quadruped Thoracic Rotations Right

WOD

Workout Format
6 Rounds
Cardio of Choice
2 minutes work / 1 minute rest
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
Strength

Monday, June 5th, 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

Front Squat

7 sets x 3 reps with a 3 second pause / build / rest 2 mins

Accessory

3 Rounds
8-12 Back Squats
8-12 Kickstand DB Deadlift - per side
10-20 Supermans
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
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

Strict Press

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

Accessory

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

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

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

Snatch Work

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

Clean Work

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

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

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
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