Workouts

Today & Previous Upcoming
Bootcamp

Wednesday, May 24th, 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

High Hang Clean to Clean
Every 1.5 minute on the minute x 7 rounds
High Hang Clean to Clean x 2 reps
Bench Press
Every 2 minutes on the minute x 5 rounds
Bench Press x 3 reps / Building each set

WOD

Workout Format
For Time - 12 minute Time Cap
Competitive
21 Clean and Jerk (95 / 65)
15 DB Bench Press (50 / 35)
15 Clean and Jerk (105 / 75)
15 DB Bench Press (50 / 35)
9 Clean and Jerk ( 115 / 85)
15 DB Bench Press (50 / 35)
Performance
21 Clean and Jerk (45 /35)
15 DB Bench Press (35 / 20)
15 Clean and Jerk (65 / 45)
15 DB Bench Press (35 / 20)
9 Clean and Jerk ( 85 / 55)
15 DB Bench Press (35 / 20)
Lifestyle
21 Clean and Jerk
15 DB Bench Press
15 Clean and Jerk
15 DB Bench Press
9 Clean and Jerk
15 DB Bench Press
Strength

Wednesday, May 24th, 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

5 reps @ 45% 1 RM / Rest 1 Minutes
5 reps @ 55% 1 RM / Rest 1 Minutes
5 reps @ 65% 1 RM / Rest 1 Minutes
3 reps @ 70% 1 RM/ Rest 1.5 Minutes
2 reps @ 75% 1 RM / Rest 2 Minutes
1 reps @ 80% 1 RM / Rest 2.5-5 Minutes
- Build up weight each set by 5-10lb increments.
- Continue to perform 1 rep until you find your 1 rep max lift.

Accessory

4 Rounds
8-12 DB Bench Press
6-12 Pull Ups
8-12 DB Skull Crushers
Rest 1 minute
Strength

Wednesday, May 24th, 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
Deadbugs
Inchworms

Strength Circuit

4 Rounds
8-12 Single Arm DB Row
8-20  Push Ups30-60 second Hollow Hold
Rest 1.5 minutes
Bootcamp

Tuesday, May 23rd, 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
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
Clean Demo / Practice / Form Checks

Strength

Back Squats 
3 Reps - Every 2 minutes on the minute x 5 rounds

WOD

Workout Format
For Time - 20 minute Time Cap
Competitive
50 cal Air Bike
-into-
8 Rounds
200m Run
5 Pull-ups
6 Box Jump Overs (30/24)
7 Toes to Bar
Performance
50 cal Air Bike
-into-
8 Rounds
200m Run
5 Jumping Pull-ups
6 Box Jump Overs/Step Overs (24/20)
7 Leg Raises
Lifestyle
4 miinute Air Bike
-into-
8 Rounds
200m Run
5 Ring Rows
6 Box Step Overs
7 Knee Raises
Strength

Tuesday, May 23rd, 2023 – Circuit Class

General Warm-Up

30 seconds Work / 10 seconds Rest x 3 Rounds
Skip
Bodyweight Squat Hold
Sweeper Stretch
Deadbug
Glute Bridge
Air Squat

WOD

Workout Format
4 Rounds
10-15 Single DB Bulgarian Split Squat - per side
8-12 Single KB Romanian Deadlift
15-20 side lying Leg Abductions - per side
Rest 1.5 minutes
Bootcamp

Monday, May 22nd, 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
Back Squat Demo/ Practice/ Form checks

WOD

Competitive
For time, in pairs
* In weighted vest (20/14)
4.8km run
100 Pull-ups
200 Push-ups
300 Air Squats
* One partner works on the run while the other works on the bodyweight movements. partners must switch every 400 meters. If either one of the components are finished before the other, both partners may work simultaneously at the unfinished component.
Performance
For time, in pairs
4.8km run
100 Pull-ups or Jumping Pull-ups
200 Push-ups or Elevated Push-ups
300 Air Squats
* One partner works on the run while the other works on the bodyweight movements. partners must switch every 400 meters. If either one of the components are finished before the other, both partners may work simultaneously at the unfinished component.
Lifestyle
EMOM24
Minute 1
Max Shuttle Runs
Minute 2
AMRAP
1 Jumping Pull-up
2 Elevated Push-ups
3 Air Box Squats
For Time, in pairs
General

Sunday, May 21st, 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 Ups
Band Pull-aparts
Empty bar strict press

Strict Press

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

Accessory

3 Rounds
6-10 Push Press
8-15 Rear Delt Flys
15-30 Band Tricep Push Downs
Rest 1.5 minutes
Bootcamp

Saturday, May 20th, 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
For Time - in pairs
Competitive
50 Burpees (split)
400 meter Run (together)
100 Push-Ups (split)
400 meter Run (together)
150 Walking Lunges (split)
400 meter Run (together)
200 Air Squats (split)
400 meter Run (together)
150 Walking Lunges (split)
400 meter Run (together)
100 Push-Ups (split)
400 meter Run (together)
50 Burpees (split)
Performance
50 Burpees (split)
400 meter Run (together)
100 Elevated Push-Ups (split)
400 meter Run (together)
150 Walking Lunges (split)
400 meter Run (together)
200 Air Squats (split)
400 meter Run (together)
150 Walking Lunges (split)
400 meter Run (together)
100 Elevated Push-Ups (split)
400 meter Run (together)
50 Burpees (split)
Lifestyle
50 No Push-up Burpees (split)
400 meter Run (together)
100 Elevated Push-Ups (split)
400 meter Run (together)
150 Assisted Lunges (split)
400 meter Run (together)
200 Air Squats (split)
400 meter Run (together)
150 Assisted Lunges (split)
400 meter Run (together)
100 Elevated Push-Ups (split)
400 meter Run (together)
50 No Push-up Burpees (split)
Strength

Saturday, May 20th, 2023 - ATS Day 53

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
6x Squat Hold 2s
6x Alt. Lunge & Twist to 2s hold

Jerk Warm Up

A) 3 sets: 3 Strict Press+ 3 Push Press
w/ empty bar
B) 3 sets : 3 Split Jerk Balance
w/ empty bar
C) 3 sets: 2 Tall Split Jerk + 2 Split Jerk

Clean Warm Up

3 sets: 3 Tall High Pull + 3 Tall Muscle Clean + 3 Tall Clean w/ empty bar

Snatch Grip Deadlift

E2:00MOM5
5x
65% Snatch

Split Jerk Work

E1:30MOM5
1x 2s Paused Dip + 2s Paused Catch Split Jerk + 2 Split Jerk
65-70% Split Jerk/Push Jerk/Light to Moderate

Clean Work

E1:30MOM5: 3x Hang Clean (Above Knee)
65-70% Clean/Light to Moderate
General

Saturday, May 20th, 2023 - OLY Foundations Day 120

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 Pull to Mid + 1 Shrug + 1 High Pull
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 Pull to Mid + 1 Shrug + 1 High Pull
w/ 50% Clean

Snatch Work

E130MOM5: 3x No-Feet Snatch
55-60% Snatch/Very Light

Clean Work

E130MOM5: 3x No-Feet Clean
55-60% Clean/Very Light
Bootcamp

Friday, May 19th, 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
Strict Press Demo / Practice / Form Checks

Strength

Strict Press
Every 2 minute on the minute x 5 rounds
Strict Press x 3 reps / build
Double Arm Band External Rotation to Press x 8 reps
EMOM x 3

WOD

Workout Format
AMRAP 15 minutes
Competitive
5 sync Sit-ups
5 Snatches (105 / 75)
* One partner does snatches while other rests and switch each round. Add 1 rep to snatch and 5 reps to sit-ups after both partners have completed a round of snatches.
Performance
5 sync Sit-ups
5 Snatches (80 / 60)
* One partner does snatches while other rests and switch each round. Add 1 rep to snatch and 5 reps to sit-ups after both partners have completed a round of snatches.
Lifestyle
5 sync Sit-ups
5 Snatches
* One partner does snatches while other rests and switch each round. Add 1 rep to snatch and 5 reps to sit-ups after both partners have completed a round of snatches.
Strength

Friday, May 19th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Shuttle Runs
b) Alternating Lunges
c) Dead Hang
d) Ring Rows
e) Deadbugs
f) Inchworms

Strength Circuit

4 rounds
10-15 Goblet Squat
8-12 Pendlay Row
30-90 sec Pallof Hold - per side
Rest 1.5 minutes
Bootcamp

Thursday, May 18th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Shuttle Runs
Bodyweight Squat Hold
Band Good Morning
Scap Pull-ups
Long Jump
Deadlift Demo / Practice / Form Checks

Strength

Deadlift
Every 2 minutes on the minute x 5 rounds
Deadlift x 3 reps / build each round
Sandbag Hug
EMOM for 8 Reps x 3 Rounds

WOD

Workout Format
3 Rounds for time - 18 minutes
Competitive
30 Ring Rows (comp standard below)
20 Alternating Single Leg Squats
5 Wall Walks
*Comp ring rows should have the rings set at elbow height and feet in line with the rig upright when leaned back. Full extend arms and touch chest on the pull.
Performance
30 Ring Rows
20 Alternating Lunges
5 Two-steps Wall Walks
Lifestyle
30 DB Row
20 Alternating Lunges
5 Bear Crawls (1.5 meters)
Strength

Thursday, May 18th, 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

8 sets x 3 reps building weight / rest 2 minutes

Accessory

3 Rounds
8-12 Barbell Good Mornings
8-12 Chest Supported DB Row
8-12 Ab Roll Outs
Rest 1.5 minutes
General

Thursday, May 18th, 2023 – Circuit Class

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
Shuttle Runs
Cat Cow
Deadbugs
Bird Dogs
High Plank Shoulder Taps
Glute Bridge

WOD

Workout Format
1 minute Max Cals / Rest 2 minutes
Every 3 minutes on the minute x 5 Rounds
Complete your 1 minute Max Cals
Bootcamp

Wednesday, May 17th, 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 / Building each set
DB Bent Over Row x 8 reps
EMOM x 3

WOD

Workout Format
For Distance - Bike, Row, or Run
Competitive
3 min Max Effort
Rest 2.5 minutes
4 min Max Effort
Rest 3 minutes
5 minute Max Effort
Performance
3 min Max Effort
Rest 2.5 minutes
4 min Max Effort
Rest 3 minutes
5 minute Max Effort
Lifestyle
3 min Max Effort
Rest 2.5 minutes
4 min Max Effort
Rest 3 minutes
5 minute Max Effort
Strength

Wednesday, May 17th, 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

10 sets x 1 rep building weight / rest 2 minutes

Accessory

4 Rounds
8-12 Close Grip Bench Press
8-12 Single Arm DB Row - per side
8-12 DB Read Delt Fly
Rest 1 minutes
Strength

Wednesday, May 17th, 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
Deadbugs
Inchworms

Strength Circuit

4 Rounds
8-12 Bench Press
8-12 Barbell Row
10-15 Rear Delt Fly
Rest 1.5 minutes
Bootcamp

Tuesday, May 16th, 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
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
Clean Demo / Practice / Form Checks

Strength

Cleans
Every 1.5 minute on the minute x 7 rounds

Pause at the knee and mid thigh Snatch x 2 reps
Every 1.5 minutes on the minute x 7
Pause at the knee and mid thigh Clean x 2 reps
*1 to 2 second pause - focus on good position

WOD

Workout Format
3 Rounds (16 min Time Cap)
Competitive
12 Deadlifts (135 / 95)
9 Hang Cleans
6 Push Press
400m Run
Performance
12 Deadlifts (95 / 65)
9 Hang Cleans
6 Push Press
400m Run
Lifestyle
12 Deadlifts
9 Hang Cleans
6 Push Press
2 minutes cardio of choice
General

Tuesday, May 16th, 2023 – Circuit Class

General Warm-Up

30 seconds Work / 10 seconds Rest x 3 Rounds
Shuttle Runs
Cat Cows
Deadbugs
Bird Dogs
High Plank Shoulder Taps
Glute Bridge

WOD

Workout Format
For time
2 minutes Single Unders
1 minute Rest
2 minutes Bike
1 minutes rest
2 minutes Row
1 minute Rest
--
4 rounds
200m Run / Rest 1 minute
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