Workouts

Today & Previous Upcoming
General

Sunday, January 29th, 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

3 Rounds
8-12 Strict Press
8-12 DB Skull Crushers
30-60 sec. Overhead KB Hold
Rest 1.5 minutes

Strict Press

10 sets x 1 reps / rest 2 minutes / build weight
Strength

Saturday, January 28th, 2023 - ATS Day 38

Secondary Strength Movement

Back Squat

E3:00MOM5
2x 3s Pause Back Squats + 2 Back Squats
70% Back Squat

Warm Up - 2RNFT

10x Band Shoulder Rotations
10x Lu-Shoulder Raises w/ light plates
6x Squat Hold 2s
6x Band Good Morning

Clean Warm Up

A) 3 sets: 3Tall Muscle Clean + 3Tall Clean + 3Front Squat
W/ empty bar
B) 3 sets: 2 Dip/High Hang Clean
60% Clean/Light
C) 3 sets: 1 Shrug Pull + 1 High Pull
60-65% Clean/Light

Clean Complex: E2:00MOM5

1x (1 High-Hang + 1 Mid-Hang + 1 Floor + 1 Front Squat)
70-75% Clean/Moderate

Floating Clean Shrug Pull (Below Knee) from plates/riser

E2:00MOM3
3x 85% Clean
Strength

Saturday, January 28th, 2023 - OLY Foundations Day 104

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Strict OH Press
6x Empty Bar Back Squats
6x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s

Clean Warm Up

empty bar
A) 3 sets: 5 Muscle Clean + 5 Front Squat
B) 5 sets of 3 Slow-Mo Clean
C) 3 sets: 2 Tall Power Clean + 2 Tall Clean

Clean Work

A) E130MOM5: 4x No-Feet Clean
50% Clean/ Very Light
B) E130MOM4: 3x Dip/High-Hang Clean
55-60% Clean/Light
C) E130MOM3: 2 Clean (from floor)
65% Clean/Light

Front Squat

5 sets: 1:00 Effort + 1:30 Rest
2x 5s Tempo Squat + 1 Front Squat
65-70% Front Squat
Bootcamp

Saturday, January 28th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Arm Swings
Leg Swing Left
Leg Swing Right
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements with your partner

WOD

Workout Format
Deck of Death
Each person gets a deck of cards. You draw a card and do the number on the cards as rep of the exercise assigned to the suit on the card. Face cards are 12 reps and joker is a give card.
Hearts: 1.5 meter Bear Crawls
Diamonds: Dumbbell Tthrusters
Spades: Dumbbell Deadlifts
Clubs: Burpees Over Dumbbells
Joker: 10 Cal Bike
Strength

Friday, January 27th, 2023 – Circuit Class

General Warm-Up

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

Strength Circuit

3 Rounds
5-8 Strict Press
Rest 20 sec
10-15 Heel Elevated Goblet Squat
Rest 20 sec
20-30 Russian Twists
Rest 1.5 min
Bootcamp

Friday, January 27th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Band Thrusters
Strict Press Demo / Practice / Form Checks

Strength

Push Press
Every 2 minute on the minute x 6 rounds
Strict Press x 5 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format
5 rounds for time, in pairs split reps as you'd like
Competitive
12 Burpee Pull-ups
* Partner A must hold a dead hang while partner B does their burpee pull-up then switch
12 Hang Power Snatch (115/80)
* Partner A must hold their bar while partner B does their hang power snatches then switch
12 Overhhead Squat (115/80)
* Partner A must hold their bar overhead while partner B does their overhead squats then switch
Performance
12 Burpee Jumping Pull-ups
* Partner A must hold a dead hang while partner B does their burpee jumping pull-up then switch
12 Hang Power Snatch (65/55)
* Partner A must hold their bar while partner B does their hang power snatches then switch
12 Overhhead Squat (65/55)
* Partner A must hold their bar overhead while partner B does their overhead squats then switch
Lifestyle
12 No Push-up Burpee Bent Over Rows
* Partner A must hold a dead hang while partner B does their burpee pull-up then switch
12 Hang Power Snatch
* Partner A must hold their bar while partner B does their hang power snatches then switch
12 Overhhead Squat
* Partner A must hold their bar overhead while partner B does their overhead squats then switch
Strength

Thursday, January 26th, 2023 – Deadlift

General Warm-Up

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

Accessory

3 Rounds
10-15 Barbell Hip Thrust
8-12 Goblet Squat
30-60 sec. Sandbag Hold
Rest 1.5 min.

Deadlift

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

Thursday, January 26th, 2023 – Circuit Class

General Warm-Up

As many quality rounds as possible in 10 minutes
15 Shuttle Runs
15 TRX Lunges
15 TRX Rows

Cardio Circuit

3 minutes work / 1 minute rest x 5 rounds
Bike, row, or ski
Bootcamp

Thursday, January 26th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Band Deadlifts
Deadlift Demo / Practice / Form Checks

Strength

Deadlift
Every 2 minute on the minute x 6 rounds
Deadlift x 3 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format
AMRAP15 (22.1)
Competitive
3 Wall walks
12 DB snatches (50/35)
15 Box Jump Overs (24/20)
Performance
3 Wall Walks
12 DB Snatches (35/25)
15 Box Jump or Step Overs (24/20)
Lifestyle
3 Bear Crawls (1.5 meters)
12 DB Snatches
15 Box Step Overs
Strength

Wednesday, January 25th, 2023 – Bench Press

General Warm-Up

3 Rounds
20 Arm Circles (10 each direction)
6 Inchworms
16 High Plank to Toe Touch (8 per side)
10 Band Rows
10 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

3 Rounds
10-15 Bench Press
8-12 DB Single Arm Rows per Side
Rest 1.5 min
Strength

Wednesday, January 25th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Arm Circles
c) Inch Worm
d) TRX Row
e) Seated Leg Raise

Strength Circuit

4 Rounds
10-15 Single Arm Incline DB Bench Press per Side
8-12 Pendlay Row
30-60 sec. Filly Carry per Side
* Rest 1 minute
Bootcamp

Wednesday, January 25th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Push-up Negatives
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
Med Ball Press
Bench Press Demo / Practice / Form Checks

Strength

Bench Press
Every 2 minute on the minute x 6 rounds
Bench Press x 5 reps buidling weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format
For Time
Competitive
1000m row
2 Rounds
30 Alt. Med-ball Overhead Lunges (20/14)
20 Wall Balls
10 Toes to Bar
1000m row
Performance
1000m row
2 Rounds
30 Alt. Med-ball Overhead Lunges (14/10)
20 Wall Balls
10 Leg Raises or Knees to Chest
1000m row
Lifestyle
1000m row
2 Rounds
30 Alt. Med-ball Overhead Lunges
20 Wall Balls
10 Knee Raises
1000m row
General

Tuesday, January 24th, 2023 – Circuit Class

General Warm-Up

As many quality rounds as possible in 10 minutes
15 Shuttle Runs
16 Plate Hops
16 Band Rows

Cardio Circuit

Single Under Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Row Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds
Bootcamp

Tuesday, January 24th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Assisted Squat with 3 second pause
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Squat Clean
Clean Demo / Practice / Form Checks

Strength

Cleans
Every 3 minute on the minute x 4 rounds
Clean x 5 single reps buidling 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
For Time
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Competitive
Deadlifts (225/155)
Bar-facing Burpees
Performance
Deadlifts (135/95)
Bar-facing Burpees
Lifestyle
Deadlifts (75/55)
Burpees
Strength

Monday, January 23rd, 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

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

Accessory

3 Rounds
8-12 DB Split Squat per Side
10-15 DB Stiff Leg Deadlift
30-60 sec. Single Arm Farmer Carry per Side
Rest 1.5 min.
Strength

Monday, January 23rd, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) TRX Squats
c) Band Good Morning
d) Three Way Pancake Stretch
e) Right Side Plank
f) Left Side Plank

Strength Circuit

4 Rounds
6-10 DB Box Step-up per Side
8-12 DB Stiff Leg Deadlift
10-20 Band Kick Backs per Side
* Rest 1 minute
Bootcamp

Monday, January 23rd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med ball elbow clinch squats
Back Squat Demo / Practice / Form Checks

Strength

Front Squat
Every 2 minutes on the minute x 6 rounds
Front Squat x 5 reps Budling Weight Each Set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format
10 Rounds for Time
Competitive
15/10 Cal Bike
5 Pull-ups
5 Box jumps
Performance
12/8 Cal Bike
5 Jumping Pull-ups
5 Box Jumps or Step-ups
Lifestyle
10/7 Cal Bike
5 Ring Rows
5 Box Step-ups
General

Sunday, January 22nd, 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

3 Rounds
8-12 DB Strict Press
8-12 Single Arm DB Tricep Extension
30-40 sec Hollow Hold
Rest 1.5 minutes

Strict Press

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

Saturday, January 21st, 2023 - ATS Day 37

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Upright Row
6x Empty Bar Front Squats
6x Empty Bar SLDL

Barbell Warm Up

empty bar
A) Muscle Clean + Front Squat + Strict
Press
3x (5+3+3)
B) 3x (3 High Hang Clean Cycling + 3 Push Press)
C) C&J Cycle
3 sets: 2x (1 Clean + 1 Push Jerk/1 Split Jerk)

Workout

“Grace”: 30 Clean & Jerks For Time
Cleans can be power or full and jerks can be push jerk or split jerk.
RX: 135lbs/95lbs- Clean & Jerk
Rep Options: Cycle or Drop the Bar Between Reps
Scaled: Select a weight that you can manage to complete all reps- Clean & Jerk
Rep Options: Cycle or Drop the Bar Between Reps
General

Saturday, January 21st, 2023 - OLY Foundations Day 103

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Apart
6x Band Strict Press
6x Band Monster Walks
6x Empty Bar Good Morning
4x Alt. Lunge & Twist to Hold 2s

Press / Jerk / Clean

empty bar
A) Strict Press
3 sets of 5
B) Push Press Cycling Skill Work
1. Technique: 3 sets of 5
2. Cycling Skill Work: 3 sets of 3
C) Push Jerk
1. Technique: 3 sets of 5
2. Cycling Skill Work: 3 sets of 3
D) Clean/Power Clean
1. Technique: 3 sets: 5 -> 3 -> 2
2. TNG Clean Skill Work: 3 sets of 3 50% Clean/Power Clean/ Very Light
E) Clean + Push Press/Push Jerk Cycling
E130MOM5
2x (1 Clean + 1 Push Press/Push Jerk)
Perform the sequence without dropping the bar
Prev1...122123124125126...164Next