Workouts

Today & Previous Upcoming
General

Tuesday, March 21st, 2023 – Circuit Class

General Warm-Up

As Many Rounds as Possible - 10 minutes
15 Shuttle Runs
16 Walking Lunges
16 Band Rows

Cardio Circuit

Every minute / Max reps for 17 minutes
1) Cal Bike
2) Slam Balls
3) Skips
4) Squat Jumps
5) Plank Outs
6) Rest
Bootcamp

Tuesday, March 21st, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Assisted Squat with 3 second pause
Empty Bar Shoulder Rotations
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Medball Deadlift, Curl, and Press
Clean Demo / Practice / Form Checks

Strength

Cleans
Every 3 minute on the minute x 4 rounds

Cleans x 9
*Treat each rep of each set as a single, this is not a barbell cycling drill. Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format
5 Rounds for Time
Competitive
2 Wall Walks
3 Cleans
2 Front Squats
1 Jerk
M 115/135/155/165/185
F 85/105/115/125/135
Performance
2 Wall Walks
3 Cleans
2 Front Squats
1 Jerk
M 95/105/115/125/135
F  55/65/75/85/95
Lifestyle
2 Bear Crawls (1.5 meters)
3 Cleans
2 Front Squats
1 Jerk
Lifestyle
12 Power Cleans
20 Ring Rows
Strength

Monday, March 20th, 2023 – Squat

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Rows
12 Empty Bar Back Squat

Secondary Strength Movement

Back Squat

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

Accessory

4 Rounds
6-10 Front Squats
6-10 DB Romanian Deadlift
30-90 sec. Sandbag Hug Hold
Rest 1.5 minutes
Strength

Monday, March 20th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Wall Sit
c) Left Leg Swing
d) Right Leg Swing
e) Right Side Plank
f) Left Side Plank

Strength Circuit

4 Rounds
8-12 Front Squats
10-20 Glute Bridge
Max Hanging L-sit
Rest 1.5 minutes
Bootcamp

Monday, March 20th, 2023 - Bootcamp

General Warm-Up

8 minutes for rounds
50 Jumping Jacks
10 Cat Cows
10 Squat with a 2 second pause at the bottom
12 Lunge Jump
10 Scap Pull-ups
Back Squat Demo/ Practice/ Form checks

Strength

Back Squats
Every 2.5 minute on the minute x 3 rounds
Back Squats x 10 reps / build
*try to go a bit (2-5lbs) heavier than your last 10 reps
Sandbag Hug
1 minute work / 1 minute rest x 3 rounds

WOD

Competitive
100 cal Air Bike or 145 cal Row
-into-
21-15-9
Burpees
Shuttle Runs
Performance
80 cal Air Bike or 105 cal Row
-into-
21-15-9
Burpees
Shuttle Runs
Lifestyle
6 minute Air Bike or Row
-into-
21-15-9
No Push-up Burpees
Shuttle Runs
Strength

Sunday, March 19th, 2023 – Strict Press

General Warm-Up

3 Rounds
20 Arm Circles (10 each direction)
6 Inchworms
16 High Plank to Toe Touch (8 per side)
10 Bird Dog
10 Empty Strict Press

Accessory

4 Rounds
6-10 Push Press
8-12 Close Grip DB Bench Press
10-20 Band Rows
Rest 1.5 minutes

Strict Press

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

Saturday, March 18th, 2023 - ATS Day 45

Warm Up - 2RNFT

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

Jerk Warm Up

A) 3 sets: 5 Strict Press in Split w/ empty bar
B) 3 sets: 3 Split Jerk Balance w/ empty bar
C) 3 sets: Tall Split Jerk w/ empty bar

Jerk Work

A) E130MOM3: 3 Paused Split Jerk (2s in dip & 2s in catch)
60-65% Split Jerk/Light
B) E130MOM3: 2 Jerk Drive + 1 Split Jerk w/2s pause in catch
70-75% Split Jerk/Moderate
C) E130MOM3: 1 Split Jerk
80% Split Jerk/ Heavy

Clean Pull

E2:00MOM4: 2 Shrug Pulls
105% Clean/Heavy
General

Saturday, March 18th, 2023 - OLY Foundations Day 111

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 Power Snatch Lands w/ empty bar
Bar is overhead
C) 3 sets: 3 Full Snatch Lands w/ empty bar
Bar is overhead
D) 3 sets: 3 Tall Snatch w/ empty bar

Snatch Work

E1:30MOM5
1x (1 Snatch Pull + 1 Floating Snatch Pull + 1 Floating Snatch w/ 2s pause in bottom)
60-65% Snatch/ Light

Clean Warm Up

A) 3 sets: 5 Muscle Clean w/ empty bar
B) 3 sets: 2 Tall Power Clean + 2 Tall Clean w/ empty bar

Clean Work

E130MOM5
1x (1 Clean Pull + 1 Floating Clean Pull + 1 Floating Clean)
60-65% Clean/Light
Bootcamp

Saturday, March 18th, 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
Band Good Mornings

WOD

Workout Format
In Pairs - For Time
Competitive
Buy in: 100 sync Air Squats
-into-
Split (you go - I go) (20 / 14 weight vest)
100 - 80 - 60 - 40 - 10
Box Jumps (24 / 20)
Wallballs (20 / 14)
KB swings (50 / 35)
Performance
Buy in: 100 sync Air Squats
-into-
Split (you go - I go)
100 - 80 - 60 - 40 - 10
Box Jumps  or Step-ups (24 / 20)
Wallballs (14 / 10)
KB swings (35 / 25)
Lifestyle
Buy in: 100 sync Air Box Squats
-into-
Split (you go - I go)
100 - 80 - 60 - 40 - 10
Box Step-ups
Wallballs
KB swings
Strength

Friday, March 17th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Good Mornings
c) Push-up Hold
d) Band Pull Apart
e) Lunge
f) Superman Hold

Strength Circuit

3 Rounds
6-10 Back Squat
Rest 20 seconds
6-10 DB Row
Rest 20 seconds
Max singe arm Farmer Carry
Rest 1.5 Minutes
Bootcamp

Friday, March 17th, 2023 - Bootcamp

General Warm-Up

8 minute AMRAP
50 Line Hops
10 Seal to Downward Dog
10 KB Goblet Squats
10 KB Overhead Press Right
10 KB Overhead Press Left
Strict Press Demo / Practice / Form Checks

Strength

Strict Press
Every 2.5 minute on the minute x 3 rounds
Strict Press x 12
Band Reaching Rows
1 minute work (30 seconds per side)/ 1 minute rest x 3

WOD

Workout Format
In Pairs for Time - 4 Rounds
Competitive
3 Wall Walks (all sync)
20 Back Squats (95 / 65)
Performance
4 Scaled Wall Walks (you go - I go)
20 back squats (45 / 35)
Lifestyle
4 Bear crawls (you go - I go)
20 Air Squats
Strength

Thursday, March 16th, 2023 – Deadlift

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Pull Aparts
12 Empty Bar Deadlift

Accessory

4 Rounds
8-12 DB Romanian Deadlifts
10-16 Lunges
30-60 second Rack Pull Hold
Rest 1.5 minutes

Deadlift

8 sets x 2 reps building weight / rest 2 minutes
General

Thursday, March 16th, 2023 – Circuit Class

General Warm-Up

As Many Quality Rounds as Possible in 10 minutes
15 Shuttle Runs
15 TRX Lunges
30 second Planks

Cardio Circuit

E5MOM x 5
30/20 cal Bike
12 Box Step-overs
Bootcamp

Thursday, March 16th, 2023 - Bootcamp

General Warm-Up

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

Strength

Deadlift
Every 2.5 minute on the minute x 3 rounds
Deadlift x 10 reps / build each round
Farmer Hold
1 minute work / 1 minute rest x 3 rounds

WOD

Workout Format
For Time
Competitive
21 - 15 - 9
Deadlifts (225 / 155)
Burpees Over Bar
Performance
21 - 15 - 9
Deadlifts (170 / 120)
Burpees Over Bar
Lifestyle
21 - 15 - 9
Deadlifts
No Push-up Burpees
Strength

Wednesday, March 15th, 2023 – Bench Press

General Warm-Up

3 Rounds
16 Lateral Arm Swings per Side
16 High Plank Shoulder Taps
10 Band Lat Prayers
10 Band Pull Aparts
10 Empty Bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes

Secondary Strength Movement

Bench Press

10 sets x 1 reps building weight / rest 2 minutes

Accessory

4 Rounds
10-15 Push-ups
8-12 DB Skull Crushers
10-20 Band Lat Pull-downs
Rest 1.5 minutes
Strength

Wednesday, March 15th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Band Pull Apart
c) Band Overhead Press
d) Band Row
e) Hollow Hold

Strength Circuit

4 Rounds
8-15 DB Bench Supported Row
8-15 Bench Press
30-60 second Plank
Rest 1 minute
Bootcamp

Wednesday, March 15th, 2023 - Bootcamp

General Warm-Up

2 Rounds
10 cal Row, Bike, or Ski
12 Deficit Negative Push-up
16 Deep Alternating Lunges
8 Med ball Chest Pass to Wall
12 Med Ball Overhead Press

Strength

Bench Press
Every 2.5 minutes on the minute x 8 rounds
Bench Press x 12 reps / Building each set
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds
Waiter Carries

WOD

Workout Format
4 Rounds for Time
Competitive
4 rounds for time
500 meter Row
5 Single DB Overhead Lunges (50 / 35)
10 Push-ups
*Add 4 OH Lunges each round
Performance
4 rounds for time
500 meter Row
5 Single DB Overhead Lunges (35 / 25)
10 Elevated Push-ups
*Add 4 OH Lunges each round
Lifestyle
4 rounds for time
2.5 minute Row
5 Lunges
10 Elevated Push-ups
*Add 4 Lunges each round
General

Tuesday, March 14th, 2023 – Circuit Class

General Warm-Up

As Many Rounds as Possible - 10 minutes
15 Shuttle Runs
16 Walking Lunges
16 Band Rows

Cardio Circuit

Repeat for 20 minutes
200 meter Row or 10 cal Bike
Rest 30 seconds
Bootcamp

Tuesday, March 14th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Assisted Squat with 3 second pause
Empty Bar Shoulder Rotations
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Medball Deadlift, Curl, and Press
Clean Demo / Practice / Form Checks

Strength

Cleans
Every 3 minute on the minute x 4 rounds

8 Reps - building weight each set
*Treat each rep of each set as a single, this is not a barbell cycling drill. Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format
AMRAP - 12 minutes
Competitive
12 Power Cleans (135 / 95)
20 Pull-ups
Performance
12 Power Cleans (95 / 65)
20 Jumping Pull-ups
Lifestyle
12 Power Cleans
20 Ring Rows
Strength

Monday, March 13th, 2023 – Squat

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Rows
12 Empty Bar Back Squat

Secondary Strength Movement

Back Squat

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

Accessory

4 Rounds
10-15 Heel Elevated Goblet Squat
6-10 Barbell Hip Thrust
30-60 second Farmer Hold
Rest 1.5 min
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