Workouts

Today & Previous Upcoming
Bootcamp

Monday, May 15th, 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

Strength

Back Squats
Every 2 minute on the minute x 5 rounds
Back Squats x 3 reps / build
Kipping Pull-ups - Max Reps
20 seconds work / 40 seconds rest x 3 rounds

WOD

Workout Format
For Time - 14 minute Time Cap
Competitive
70 Wall Balls (20 / 14)
*Every break add 10 reps to a max of 150 reps
*A break is if the ball touches the floor or if you stop to rest while holding the ball
Performance
70 Wall Balls (14 / 10)
*Every break add 10 reps to a max of 150 reps
*A break is if the ball touches the floor or if you stop to rest while holding the ball
Lifestyle
50 Wall Balls
*Every break add 10 reps to a max of 100 reps
*A break is if the ball touches the floor or if you stop to rest while holding the ball
Strength

Monday, May 15th, 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

Secondary Strength Movement

Back Squat

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

3 Rounds
8-12 Goblet Squats
30-60 sec. Clam Shell Hold - per side
30-60 sec. Single Arm Farmer Carries - per side
Rest 1.5 minutes
Strength

Monday, May 15th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
Skip
Body Weight Squat Hold
Sweeper Stretch
Deadbug
Glute Bridge
Air Squat

Strength Circuit

4 Rounds
8-12 Back Squat
8-12 Single Leg Glute Bridge - per
30-60 sec. Clamshell Hold
Rest 1.5 minutes
General

Sunday, May 14th, 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

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

Accessory

3 Rounds
8-12 DB Push Press
8-15 Ring Rows
30-60 seconds Overhead DB Hold
Rest 1.5 minutes
Bootcamp

Saturday, May 13th, 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 3 - For Time
Competitive
Partner A
300 calorie Air Bike
Partner B
21 Air Squats
15 Sit-ups
9 Push-ups
Partner C
Rest
*Switch Every 21-15-9 is completed
Performance
Partner A
300 calorie Air Bike
Partner B
21 Air Squats
15 Sit-ups
9 Elevated Push-ups
Partner C
Rest
*Switch Every 21-15-9 is completed
Lifestyle
Partner A
300 calorie Air Bike
Partner B
21 Air Box Squats
15 Crunches
9 Elevated Push-ups
Partner C
Rest
*Switch Every 21-15-9 is completed
Strength

Saturday, May 13th, 2023 - ATS Day 52

Warm Up - 2RNFT

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

Snatch Warm Up

A) 3 sets: 3 Snatch Halting Deadlift + 3 Snatch High Pull + 3 Muscle Snatch
w/ empty bar
B) 3 sets : 3 Snatch Balance + 3 OHS
w/ empty bar

C&J Warm Up

A) 3 sets: 3 Tall High Pull + 3 Tall Muscle Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar
B) 3 sets: 3 Tall Split Jerk + 2 Split Jerk
w/ empty bar

Snatch Complex

E2:00MOM5
1 Power Snatch + 1 OHS + 1 Snatch + 1 OHS
65-70% Snatch

C&J Complex

E2:00MOM5
1 Power Clean + 1 Front Squat + 1 Clean + 1 Front Squat + 1 Split Jerk
65-70% Clean/ Moderate
Strength

Saturday, May 13th, 2023 - OLY Foundations Day 119

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 (1 Power Snatch w/ 3s pause in catch then 1 OHS from catch)
60% Power Snatch/Light

Clean Work

E130MOM5: 3x (1 Power Clean w/ 3s pause in catch then front squat from catch)
65% Power Clean/Light

Clean Pull Work

E2:00MOM4
2 Clean Halting Deadlift + 2 Clean Floating Pull
70% Clean/Moderate
Bootcamp

Friday, May 12th, 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 5 reps / build
Strict Pull-ups / Band Pull-ups x 8 Reps
EMOM x 3

WOD

Workout Format
For Time in Pairs - 15 minute Time Cap
Competitive
20 Wall Balls (passing) (20 / 14)
20 Toes to Bar (split)
5 Snatches (sync) (95 / 65)
20 Wall Balls (passing)
20 Pull Ups (split)
5 Snatches (sync)
20 Wall Balls (passing)
10 Snatches (sync)
8 Wall Walks (split)
Performance
20 Wall Balls (passing) (14 / 10)
20 Leg Raises (split)
5 Snatches (sync) (65 /45)
20 Wall Balls (passing)
20 Jumping Pull Ups (split)
5 Snatches (sync)
20 Wall Balls (passing)
10 Snatches (sync)
8 2-Step Wall Walks (split)
Lifestyle
20 Wall Balls (passing) (14 / 10)
20 Sit-ups (split)
5 Snatches (sync)
20 Wall Balls (passing)
20 Ring Rows (split)
5 Snatches (sync)
20 Wall Balls (passing)
10 Snatches (sync)
8 Inchworms (split)
Strength

Friday, May 12th, 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
6-10 Deadlifts
8-12 DB Bench Press
30-90 sec Sandbag Carry
Rest 1.5 minutes
Bootcamp

Thursday, May 11th, 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 5 reps / build each round
Deadbug
EMOM for 8 Reps x 3 Rounds

WOD

Workout Format
AMRAP - 13 minutes
Competitive
15/11 calorie Air Bike
3-5-7-9... Cleans (110 / 85)
Performance
10/7 calorie Air Bike
3-5-7-9... Cleans (100 / 75)
Lifestyle
1 minute Air Bike
3-5-7-9... Cleans (80 / 60)
Strength

Thursday, May 11th, 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 Deadlift with pause off the floor
8-12 Barbell Glute Bridge on the Bench
30-90 second Sandbag Hug
Rest 1.5 minutes
General

Thursday, May 11th, 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
3 minutes Cardio / 1 minute Rest x 4 rounds
Air Bike or Row
Bootcamp

Wednesday, May 10th, 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 5 reps / Building each set
DB Bent Over Row x 8 reps
EMOM x 3

WOD

Workout Format
5 Rounds - 10 minute Time Cap
Competitive
9 Thrusters (95 / 65)
9 Pull-ups
Performance
9 Thrusters (65 / 45)
9 Jumping Pull-ups
Lifestyle
9 Thrusters (45 / 35)
9 Ring Rows
Strength

Wednesday, May 10th, 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 DB Bench Press
6-12 Pull-ups
Rest 1 minute
15-20 Band Tricep Push Down
30-90 second Plank
Rest 1.5 minutes
Strength

Wednesday, May 10th, 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 Chest Supported DB Row
Max Push-ups
30-60 sec. Side Plank - per side
Rest 1 minutes
Bootcamp

Tuesday, May 9th, 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 Snatch x 3 reps
Every 1.5 minutes on the minute x 7
Pause at the knee Clean x 3 reps
*1 to 2 second pause - focus on good position

WOD

Workout Format
For Time
Competitive
8 minute Time Cap
100 Double Unders
30/22 cal Bike
500m Row
* Rest 2 minutes *
AMRAP8
200m run
Rest 30 seconds
Performance
8 minute Time Cap
100 Single Unders
20/18 cal Bike
400m Row
* Rest 2 minutes *
AMRAP8
200m run
Rest 30 seconds
Lifestyle
8 minute Time Cap
2 minute Single Unders
2 minute Bike
2 minute Row
* Rest 2 minutes *
AMRAP8
200m run
Rest 30 seconds
General

Tuesday, May 9th, 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
Repeat for 2 minutes / 1 minute Rest x 5 Rounds
75 Skips
8 Inchworms
Bootcamp

Monday, May 8th, 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
Back Squat Demo/ Practice/ Form checks

Strength

Back Squats
Every 2 minute on the minute x 5 rounds
Back Squats x 5 reps / build

WOD

Workout Format
10 Rounds - 23 minutes time cap
Competitive
7 Push-ups
5 Box Jumps
200m Row
Performance
7 Elevated Push-ups
5 Box Step Ups
200m Row
Lifestyle
7 Elevated Push-ups
5 Box Step Ups
60 second Row
Strength

Monday, May 8th, 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

Secondary Strength Movement

Back Squat

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

Accessory

3 Rounds
6-10 Barbell Split Squat - per side
8-12 DB Romanian Deadlift
30-60 sec. Single Arm KB Front Rack March
Rest 1.5 minutes
Strength

Monday, May 8th, 2023 – Circuit Class

General Warm-Up

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

Strength Circuit

4 Rounds
8-12 Goblet Step Ups - per side
8-12 Barbell Romanian Deadlift
30-60 sec. Deadbug
Rest 1.5 minutes
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