Workouts

Today & Previous Upcoming
Flash

Tuesday, January 14th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Front to Back Arm Swings X 30 Seconds
Alternating Thread the Needle X 60 Seconds
Wall Chest Stretch X 60 Seconds
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Empty Bar Bench Press X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 8 Reps
Air Bike X 30 Seconds

Strength

Pull-Ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps

WOD

Workout Format
For Time
Competitive
20-15-10
Cal Air Bike
25-20-15
Push-Ups
Performance
17-12-7
Cal Air Bike
25-20-15
Elevated Push-Ups
Lifestyle
15-10-5
Cal Air Bike
25-20-15
DB Bench Press
Bootcamp

Tuesday, January 14th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Front to Back Arm Swings X 30 Seconds
Alternating Thread the Needle X 60 Seconds
Wall Chest Stretch X 60 Seconds
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Empty Bar Bench Press X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 8 Reps
Air Bike X 30 Seconds

Secondary Strength Movement

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps

WOD

Workout Format
For Time
Competitive
20-15-10
Cal Air Bike
25-20-15
Push-Ups
Performance
17-12-7
Cal Air Bike
25-20-15
Elevated Push-Ups
Lifestyle
15-10-5
Cal Air Bike
25-20-15
DB Bench Press
Strength

Monday, January 13th, 2025 – Squat Sesh

General Warm-Up

30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh)
30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side
10 Pancake Sit-Ups
10 Hip Circles Per Leg
10 Deep Lunges Per Leg (3-Second Hold)
10 Air Squats

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 3-5 Reps @ 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) Reverse Lunge 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Front Squats 3-5 Sets X 10 Reps @ a Easy Weight / 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.
Flash

Monday, January 13th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Box Step UPS X 10 Reps
Empty Bar Front Squats X 10 Reps
Sit-Ups X 10 Reps
Empty Back Squat X 10 Reps

Strength

Elevated, Deficit, or Regular Push-up
Every 2:15 on the Minute X 3 Sets
70% of Max Reps

WOD

Workout Format
8 Rounds For Time ~ Split Round for Round
Competitive
20 Sit-Ups
15 Box Jumps
5 Front Squats (135/95)
Performance
20 Sit-Ups
15 Box Jumps or Step Overs
5 Front Squats (105/75)
Lifestyle
15 Sit-Ups
10 Box Step Overs
5 Front Squats
Bootcamp

Monday, January 13th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Box Step UPS X 10 Reps
Empty Bar Front Squats X 10 Reps
Sit-Ups X 10 Reps
Empty Back Squat X 10 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
Elevated, Deficit, or Regular Push-up
Every 2:15 on the Minute X 3 Sets
70% of Max Reps

WOD

Workout Format
8 Rounds For Time ~ Split Round for Round
Competitive
20 Sit-Ups
15 Box Jumps
5 Front Squats (135/95)
Performance
20 Sit-Ups
15 Box Jumps or Step Overs
5 Front Squats (105/75)
Lifestyle
15 Sit-Ups
10 Box Step Overs
5 Front Squats
Strength

Sunday, January 12th, 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) Dumbbell Strict 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) Dumbbell Tricep Overhead Extensions 3-5 Sets X 10 Reps @ a Easy Weight / 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, January 11th, 2025 - Olympic Weightlifting 200.2

Accessory

A) Mixed OH Carry
3 sets: 2:00 Effort + 1:00 Rest
30 steps per set w/ moderate set of dumbbells or kettlebells
B) Weighted Hollow Rocks
3 sets: 1:00 Effort + 1:00 Rest
Complete w/ light plate, holding 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: 65%
2nd: 70%
3rd: 75%
4th: 75%
5th: 75%
% of Back Squat
Olympic Weightlifting

Saturday, January 11th, 2025 - Olympic Weightlifting 200.1

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: 3 Muscle Snatch + 3 Tall Snatch + 2 OHS
B) 3 sets: 3 Muscle Clean + 3 Tall Clean + 2 Tall Split Jerk

Snatch Work: SNATCH SINGLES

E1:30MOM8
1st: 70%
2nd: 75%
3rd: 80%
4th: 85%
5th: 70%
6th: 75%
7th: 80%
8th: 85%
% of Snatch

C&J Work

Perform each set as....
1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st: 70%
2nd: 75%
3rd: 80%
4th: 85%
5th: 70%
6th: 75%
7th: 80%
8th: 85%
% of C&J
Bootcamp

Saturday, January 11th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Into
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Scap Push-Ups X 10 Reps
Empty Bar Hang Clean and Push Press X 10 Reps
Scap Pull-Ups X 10 Reps
Push-Ups X 10 Reps
Pull-Ups Scale X 10 Reps
Sit-Ups X 10 Reps
Row X 1 Minute

WOD

Workout Format
TBD

COMPETITIVE

PERFORMANCE

LIFESTYLE
Strength

Friday, January 10th, 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) Stiff Leg Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Good Morning 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Reverse Crunches 3-5 Sets X 12 Reps / 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 10th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Band Good Morning X 10 Reps
Empty Bar Bench Press X 10 Reps
Empty Bar Deadlift X 10 Reps
Burpees X 10 Reps

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 60% 1 Rm
5 Reps @ 70% 1RM

WOD

Workout Format
4 Rounds ~ For Time
Competitive
8 Deadlifts (205/145)
16 Burpees Over Bar
Performance
8 Deadlifts (145/100)
16 Burpees Over Bar
Lifestyle
8 Deadlifts (50% 1RM)
16 No Push-up Burpee Over Bar
Bootcamp

Friday, January 10th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Band Good Morning X 10 Reps
Empty Bar Bench Press X 10 Reps
Empty Bar Deadlift X 10 Reps
Burpees X 10 Reps

Strength

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

WOD

Workout Format
4 Rounds ~ For Time
Competitive
8 Deadlifts (205/145)
16 Burpees Over Bar
Performance
8 Deadlifts (145/100)
16 Burpees Over Bar
Lifestyle
8 Deadlifts (50% 1RM)
16 No Push-up Burpee Over Bar
Flash

Thursday, January 9th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles 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
Thread the Needle Stretch X 30 Seconds
Movement Prep
Row X 1 Minute Focusing On Driving With the Legs
Band Good Morning X 10
KB Deadlift X 10
KB Swing X 8
Skipping X 1 Minute
-Into-
1 Round
30 Second Row
5 KB Swings @ Workout Weight
10 Double Unders or 15 Single Unders

WOD

Workout Format
AMRAPS in Pairs??
Competitive
As Many Reps as Possible in 5 Minutes in Pairs
250M Row
50 Double Unders
Rest 2 Minutes
As Many Reps as Possible in 5 Minutes in Pairs
20 KB Swings (53/35)
50 Double Unders
Rest 2 Minutes
As Many Reps as Possible in 10 Minutes in Pairs
250M Row
20 KB Swings (53/35)
50 Double Unders
Performance
As Many Reps as Possible in 5 Minutes in Pairs
250M Row
50 Double Unders or 85 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 5 Minutes in Pairs
20 KB Swings (35/25)
50 Double Unders or 85 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 10 Minutes in Pairs
250M Row
20 KB Swings (35/25)
Lifestyle
As Many Reps as Possible in 5 Minutes in Pairs
150M Row
50 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 5 Minutes in Pairs
20 KB Swings
50 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 10 Minutes in Pairs
150M Row
20 KB Swings
50 Single Unders
Bootcamp

Thursday, January 9th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles 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
Thread the Needle Stretch X 30 Seconds
Movement Prep
Row X 1 Minute Focusing On Driving With the Legs
Band Good Morning X 10
KB Deadlift X 10
KB Swing X 8
Skipping X 1 Minute
-Into-
1 Round
30 Second Row
5 KB Swings @ Workout Weight
10 Double Unders or 15 Single Unders

WOD

Workout Format
AMRAP in Pairs
Competitive
As Many Reps as Possible in 5 Minutes in Pairs
250M Row
50 Double Unders
Rest 2 Minutes
As Many Reps as Possible in 5 Minutes in Pairs
20 KB Swings (53/35)
50 Double Unders
Rest 2 Minutes
As Many Reps as Possible in 10 Minutes in Pairs
250M Row
20 KB Swings (53/35)
50 Double Unders
Performance
As Many Reps as Possible in 5 Minutes in Pairs
250M Row
50 Double Unders or 85 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 5 Minutes in Pairs
20 KB Swings (35/25)
50 Double Unders or 85 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 10 Minutes in Pairs
250M Row
20 KB Swings (35/25)
Lifestyle
As Many Reps as Possible in 5 Minutes in Pairs
150M Row
50 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 5 Minutes in Pairs
20 KB Swings
50 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 10 Minutes in Pairs
150M Row
20 KB Swings
50 Single Unders
Flash

Wednesday, January 8th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Front to Back Arm Swings X 30 Seconds
Alternating Thread the Needle X 60 Seconds
Alternating Worlds Greatest Stretch X 60 Seconds
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Empty Bar Bench Press X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 8 Reps
Sit-Ups X 10 Reps

Strength

Pull-Ups
Every 2:15 on the Minute X 3 Sets
70% of Max Reps

WOD

Workout Format
12 Minute AMRAP
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
Competitive
20 Sit-Ups
15 Push-Ups
10 Pull-Ups
Performance
15 Sit-Ups
10 Push-Ups
5 Pull-Ups or 10 Ring Rows
Lifestyle
15 Sit-Ups
10 Elevated Push-Ups
5 Ring Rows
Strength

Wednesday, January 8th, 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 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

Accessory

1) Close Grip Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Pull-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Bench, Bar, or Ring Dips 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.
Bootcamp

Wednesday, January 8th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Front to Back Arm Swings X 30 Seconds
Alternating Thread the Needle X 60 Seconds
Alternating Worlds Greatest Stretch X 60 Seconds
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Empty Bar Bench Press X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 8 Reps
Sit-Ups X 10 Reps

Strength

Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 70% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
70% of Max Reps

WOD

Workout Format
12 Minute AMRAP
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
Competitive
20 Sit-Ups
15 Push-Ups
10 Pull-Ups
Performance
15 Sit-Ups
10 Push-Ups
5 Pull-Ups or 10 Ring Rows
Lifestyle
15 Sit-Ups
10 Elevated Push-Ups
5 Ring Rows
Flash

Tuesday, January 7th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles 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
Thread the Needle Stretch X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Dead Hang X 30 Seconds
Empty Bar Clean and Press X 10 Reps
Scap Pull-Ups X 10 Reps
Empty Push Jerks X 10 Reps
Toes to Bar Scale X 8 Reps

WOD

Workout Format
AMRAP 30 - In Pairs
Competitive
30 Power Clean and Jerks (95/65)
30 Toes to Bar
100 Double Unders
Performance
30 Power Clean and Jerks (65/45)
30 Hanging Leg Raises
100 Double Unders or 170 Single Unders
Lifestyle
30 Power Clean and Jerks (38% 1 Rm)
30 Hanging Knee Raise or Lying Leg Raises
100 Single Unders
Bootcamp

Tuesday, January 7th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles 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
Thread the Needle Stretch X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Dead Hang X 30 Seconds
Empty Bar Clean and Press X 10 Reps
Scap Pull-Ups X 10 Reps
Empty Push Jerks X 10 Reps
Toes to Bar Scale X 8 Reps

WOD

Workout Format
AMRAP 30 ~ In Pairs
Competitive
30 Power Clean and Jerks (95/65)
30 Toes to Bar
100 Double Unders
Performance
30 Power Clean and Jerks (65/45)
30 Hanging Leg Raises
100 Double Unders or 170 Single Unders
Lifestyle
30 Power Clean and Jerks (38% 1 Rm)
30 Hanging Knee Raise or Lying Leg Raises
100 Single Unders
Strength

Monday, January 6th, 2025 – Squat Sesh

General Warm-Up

30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh)
30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side
10 Pancake Sit-Ups
10 Hip Circles Per Leg
10 Deep Lunges Per Leg (3-Second Hold)
10 Air Squats

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 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

Accessory

1) Reverse Lunge 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Front Squats 3-5 Sets X 10 Reps @ a Easy Weight / 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.
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