Workouts

Today & Previous Upcoming
Bootcamp

Friday, February 7th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Arm Circles X 30 Seco
PVC Pass Through X 30 Seconds
Leg Swings X 30 Seconds per Side
Cat Cow X 30 Seconds
Alternating Lunge With a Twist X 30 Seconds
Band Deadlifts X 30 Seconds
2 Rounds
PVC Deadlifts X 10
PVC Hang Cleans X 10 Reps
Scap Push-Ups X 10 Reps
Push-Ups X 5 Reps
Plank Hold X 30 Seconds
Toes to Bar or Scaled Equivalent X 5
Air Bike X 1 Minute

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 60% 1 Rm
5 Reps @ 70% 1 Rm
5 Reps @ 75% 1 Rm
5 Reps @ 85% 1 Rm
Pull-Ups
Every 2:15 on the Minute X 3 Sets
85% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format
AMRAP 15
Competitive
15 Hang Cleans (95/65)
15 Push-Ups
15 Toes to Bar
15/12 Cal Air Bike
Performance
15 Hang Cleans (75/50)
10 Push-Ups
15 Hanging Leg Raises
10/7 Cal Air Bike
Lifestyle
15 Hang Cleans
10 Elevated or Knee Push-Ups
15 Hanging Knee Raises or Lying Leg Raises
10/7 Cal Air Bike
Flash

Thursday, February 6th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Alternating Lunges With a Twist X 30 Seconds
Arm Circles X 30 Seconds
Inchworms With a Push-up X 30 Seconds
Standing Calf Raises X 30 Seconds
Scapular Push-Ups X 30 Seconds
Movement Prep
Burpee X 10
Double Db Burpee X 5
Box Step-up X 16
Box Jumps X 8

Strength

Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM

WOD

Workout Format
For Time
Competitive
15-9-3
Double Db Burpee (35/25)
21-15-9
Box Jumps (24/20)
Performance
15-9-3
Double Db Burpee (25/15)
21-15-9
Box Jumps or Step UPS
Lifestyle
15-9-3
No Push-up Burpee
21-15-9
Box Step UPS
Bootcamp

Thursday, February 6th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Alternating Lunges With a Twist X 30 Seconds
Arm Circles X 30 Seconds
Inchworms With a Push-up X 30 Seconds
Standing Calf Raises X 30 Seconds
Scapular Push-Ups X 30 Seconds
Movement Prep
Burpee X 10
Double Db Burpee X 5
Box Step-up X 16
Box Jumps X 8

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM

WOD

Workout Format
For Time
Competitive
15-9-3
Double Db Burpee (35/25)
21-15-9
Box Jumps (24/20)
Performance
15-9-3
Double Db Burpee (25/15)
21-15-9
Box Jumps or Step UPS
Lifestyle
15-9-3
No Push-up Burpee
21-15-9
Box Step UPS
Flash

Wednesday, February 5th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Alternating Lunges With a Twist X 30 Seconds
Arm Circles X 30 Seconds
Alternating Lunge With a Overhead Reach X 30 Seconds
Bodyweight Squats X 30 Seconds
Band Good Mornings X 30 Seconds
Movement Prep
2 Rounds
Shuttle Runs X 5 Reps
Plate Ground to Overhead X 10 Reps
Plate Hops X 15 Reps

WOD

Workout Format
In Teams of 4 ~ For Reps ~ 30 Minutes
Competitive
2 Partners Shuttle Run for as Many Reps as Possible
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead (35/25)
40 Plate Hops
Performance
2 Partners Shuttle Run for as Many Reps as Possible
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead (25/15)
40 Plate Hops
Lifestyle
2 Partners Shuttle Run for as Many Reps as Possible
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead
30 Plate Hops
Bootcamp

Wednesday, February 5th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Alternating Lunges With a Twist X 30 Seconds
Arm Circles X 30 Seconds
Alternating Lunge With a Overhead Reach X 30 Seconds
Bodyweight Squats X 30 Seconds
Band Good Mornings X 30 Seconds
Movement Prep
2 Rounds
Shuttle Runs X 5 Reps
Plate Ground to Overhead X 10 Reps
Plate Hops X 15 Reps

WOD

Workout Format
In Teams of 4 ~ For Reps ~ 30 Minutes
Competitive
2 Partners Shuttle Run for as Many Reps as Possible
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead (35/25)
40 Plate Hops
Performance
2 Partners Shuttle Run for as Many Reps as Possible
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead (25/15)
40 Plate Hops
Lifestyle
2 Partners Shuttle Run for as Many Reps as Possible
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead
30 Plate Hops
Strength

Wednesday, February 5th, 2025 – Bench Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Strength

Bench Press
1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Dumbbell Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Chin-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Bent Over Dumbbell Row 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.
Flash

Tuesday, February 4th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Arm Swings X 30 Seconds
Cat Cow X 30 Seconds
PVC Pass Throughs X 30 Seconds
Wall Chest Stretch 30 Seconds per Side
Scapular Push-Ups X 30 Seconds
Leg Swings X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
Movement Prep
Pike Push-Ups X 5
Wall Walks X 3
Handstand Kick-Ups X 5
Sit-Ups X 10
Russian Twists X 15
Rowing X 1 Minute
Handstand Push-Ups or Scaled Equivalent X 5

WOD

Workout Format
AMRAP 15 Minutes
Competitive
10 Handstand Push-Ups
30 Sit-Ups
500/400M Row - 30/24 Cal Echo Bike
Performance
13 Hand Release Push-Ups
30 Sit-Ups
500/400M Row - 30/24 Cal Echo Bike
Lifestyle
10 Elevated or Knee Push-Ups
20 Sit-Ups
400/300M Row - 24/18 Cal Echo Bike

Push Ups

Every 2:15 on the Minute X 3 Sets
85% of Max Reps
Bootcamp

Tuesday, February 4th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Arm Swings X 30 Seconds
Cat Cow X 30 Seconds
PVC Pass Throughs X 30 Seconds
Wall Chest Stretch 30 Seconds per Side
Scapular Push-Ups X 30 Seconds
Leg Swings X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
Movement Prep
Pike Push-Ups X 5
Wall Walks X 3
Handstand Kick-Ups X 5
Sit-Ups X 10
Russian Twists X 15
Rowing X 1 Minute
Handstand Push-Ups or Scaled Equivalent X 5

Secondary Strength Movement

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM
Push-Ups
Every 2:15 on the Minute X 3 Sets
85% of Max Reps

WOD

Workout Format
AMRAP 15 Minutes
Competitive
10 Handstand Push-Ups
30 Sit-Ups
500/400M Row - 30/24 Cal Echo Bike
Performance
13 Hand Release Push-Ups
30 Sit-Ups
500/400M Row - 30/24 Cal Echo Bike
Lifestyle
10 Elevated or Knee Push-Ups
20 Sit-Ups
400/300M Row - 24/18 Cal Echo Bike
Strength

Monday, February 3rd, 2025 – Squat Sesh

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacross Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
Deep Lunges X 10 Reps per Leg With 3 Second Hold
Air Squats X 10 Reps

Strength

Back Squat

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Weighted Box Step-up 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
2) Goblet Squats 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Hollow Hold Flutter Kicks 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.
Flash

Monday, February 3rd, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Ankle Stretch X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 15 Reps
Wall Balls X 10 Reps
Burpees X 5 Reps
Jumping Pull-Ups X 5 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM

WOD

Workout Format
10 Rounds ~ In Pairs
Switch Each Round
Competitive
15 Wall Balls (20/14)
10 Burpee Pull-Ups
Performance
15 Wall Balls (14/10)
10 Burpee to Target
Lifestyle
15 Wall Balls
10 No Push-up Burpee
Bootcamp

Monday, February 3rd, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Ankle Stretch X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 15 Reps
Wall Balls X 10 Reps
Burpees X 5 Reps
Jumping Pull-Ups X 5 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
85% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format
10 Rounds ~ In Pairs
Switch Each Round
Competitive
15 Wall Balls (20/14)
10 Burpee Pull-Ups
Performance
15 Wall Balls (14/10)
10 Burpee to Target
Lifestyle
15 Wall Balls
10 No Push-up Burpee
Gymnastics

Sunday, February 2nd, 2025 – Gymnastics

Main Work (50 minutes)

Skill Practice:
3 X 10 Seconds Wall-Facing Shoulder Taps
3 X 3 Steps Assisted Hand Walking
Strength:
3 X 8 Pike Push-Ups (Elevated Feet if Progressing)
3 X 10 Dumbbell Overhead Press
Stability:
3 X 20-Second Overhead Plate Hold
3 X 10 Step-Ups With Overhead Dumbbell Hold
Strength

Sunday, February 2nd, 2025 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Side Lying Arm Rotations X 10 Reps per Side
Chest Stretch X 30 Seconds per Side
Pvc Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Accessory

1) Seated Dumbbell Strict Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Dumbbell Lateral Raise 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
3) Single Arm Dumbbell Row 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Strict Press

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 5 Reps @ 65% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 85% of 90% of 1RM / Rest 2-4 Minutes
Olympic Weightlifting

Saturday, February 1st, 2025 - Olympic Weightlifting 203.2

Accessory

A) KB Farmers Carry
3 sets: 2:00 Effort + 1:00 Rest
50 steps per set or to 2:00 w/ moderate set of dumbbells or kettlebells
B) Lying/Supine Leg Raise
3 sets: 1:00 Effort + 1:00 Rest
Complete to failure or to 1:00

Paused Back Squat

E2:30MOM5
Perform each set as…
3x (2s pause BS) + 2 NO PAUSE BS
TOTAL 5 REPS PER SET
1st: 75%
2nd: 75%
Then…
3 NO PAUSE BS
3rd: 80%
4th: 80%
5th: 80%
% of Back Squat
Olympic Weightlifting

Saturday, February 1st, 2025 - Olympic Weightlifting 203.1

General Warm-Up

3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
5 Plate OHS w/ light plate
5 Dynamic Squat
10 T-Spine Reach

Barbell Warm Up

5-minute cap
PERFORM W/ EMPTY BAR
A) 3 sets: 4 Pressing Snatch Balance + 2 OHS
B) 3 sets: 3 Tall Snatch
C) 3 sets: 3 Muscle Clean + 3 Tall Clean + 2 Tall Split Jerk

Snatch Work: SNATCH SINGLES

E1:30MOM9
Work into a heavy Snatch for today
1st: 72%
2nd: 76%
3rd: 80%
4th: 84%
5th: 88%
6th: 92%
7th: …
8th: …
9th: …
% of Snatch

C&J Work

E1:30MOM7
Perform each set as....
1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st: 72%
2nd: 76%
3rd: 80%
4th: 84%
5th: 88%
6th: 85%
7th: 80%
% of C&J
Bootcamp

Saturday, February 1st, 2025 - Bootcamp

WOD

Workout Format
TBD

COMPETITIVE

PERFORMANCE

LIFESTYLE
Strength

Friday, January 31st, 2025 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacrosse Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Accessory

1) Sumo Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Glute Bridge 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Plank 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Deadlift

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 5 Reps @ 65% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 85% of 90% of 1RM / Rest 2-4 Minutes
Flash

Friday, January 31st, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Forward Fold Stretch X 30 Seconds
Pidgeon Pose Stretch X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 15 Reps
Band Deadlifts X 15 Reps
Single Arm Lat Stretch X 30 Seconds per Side
Chest Stretch X 30 Seconds per Side
Movement Prep
2 Rounds
Deadlifts X 10 Reps
Scap Push-Ups X 10 Reps
Scap Pull-Ups X 10 Reps
Push-Ups X 5 Reps
Burpee X 5 Reps

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 65% 1 Rm
3-5 Reps @ 75% 1 Rm
3 Reps @ 85% 1 Rm

WOD

Workout Format
6 Rounds for Time
Competitive
5 Deadlifts (185/130)
5 Burpees Over Bar
Performance
5 Deadlifts (185/130)
5 Burpees Over Bar
Lifestyle
5 Deadlifts
5 No Push-up Burpees Over Bar
Bootcamp

Friday, January 31st, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Forward Fold Stretch X 30 Seconds
Pidgeon Pose Stretch X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 15 Reps
Band Deadlifts X 15 Reps
Single Arm Lat Stretch X 30 Seconds per Side
Chest Stretch X 30 Seconds per Side
Movement Prep
2 Rounds
Deadlifts X 10 Reps
Scap Push-Ups X 10 Reps
Scap Pull-Ups X 10 Reps
Push-Ups X 5 Reps
Burpee X 5 Reps

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 65% 1 Rm
3-5 Reps @ 75% 1 Rm
3 Reps @ 85% 1 Rm
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM

WOD

Workout Format
6 Rounds for Time
Competitive
5 Deadlifts (185/130)
5 Burpees Over Bar
Performance
5 Deadlifts (185/130)
5 Burpees Over Bar
Lifestyle
5 Deadlifts
5 No Push-up Burpees Over Bar
Flash

Thursday, January 30th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Stretch X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Lat Stretch X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Single Db Sumo Deadlift X 5 Reps per Side
Single Db Sumo Deadlift High Pull X 5 Reps per Side
Single Db Snatch X 3 Reps per Side
Box Step UPS X 8 Reps per Side
Box Jump X 5 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Pull-up X 5 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
3-5 Reps @ 75% 1RM

WOD

Workout Format
AMRAP 10 Minutes
Competitive
10 Box Jumps (24”/20”)
10 Pull-up
10 Db Snatches (50/35)
Performance
10 Box Jumps or Step-Ups (24”/20”)
10 Jumping Pull-up
10 Db Snatches (35/25)
Lifestyle
10 Box Step-Ups
10 Ring Rows
10 Db Snatches
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