Workouts

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Strength

Wednesday, December 18th, 2024 – 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
5 Sets X 10 Reps / Rest 2 Minutes
Chin-up / Superset / Supinated Barbell Row
3 Sets X 10 Reps / Rest 30 Seconds / 10 Reps / Rest 2 Minutes
DB Bench Press
4 Sets X 12 Reps /Rest 2 Minutes
DB Skull Crushers / Superset / Hammer Curls
3 Sets X 10 Reps / Rest 30 Seconds / 10 Reps / Rest 2 Minutes
Flash

Wednesday, December 18th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Circles 30 Seconds
Leg Swings 30 Seconds per Side
-Into-
1 Minute of Single Unders
1 Minute Air Bike
-Into-
20 Double Unders Attempts or Penguin Claps
20 Sit-Ups

Strength

Bench Press
Every 2 Minutes on the Minute
3 Rounds of 8 Reps @55-65% of 1RM

WOD

Workout Format
17 Minute ARMRAP ~ In Pairs
Competitive
50 Double Unders Split
40 Air Bike Cals Split
30 Sit-Ups Sync
Performance
50 Double or 85 Single Unders Split
30 Air Bike Cals Split
20 Sit-Ups Sync
Lifestyle
50 Single Unders Split
20 Air Bike Cals Split
20 Sit-Ups Sync
Bootcamp

Wednesday, December 18th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Circles 60 Seconds
Leg Swings 30 Seconds per Side
-Into-
1 Minute of Single Unders
1 Minute Air Bike
-Into-
20 Double Unders Attempts or Penguin Claps
20 Sit-Ups

Strength

Bench Press
Every 2 Minutes on the Minute
4 Rounds of 8 Reps @55-65% of 1RM

WOD

Workout Format
17 Minute ARMRAP ~ In Pairs
Competitive
50 Double Unders Split
40 Air Bike Cals Split
30 Sit-Ups Sync
Performance
50 Double or 85 Single Unders Split
30 Air Bike Cals Split
20 Sit-Ups Sync
Lifestyle
50 Single Unders Split
20 Air Bike Cals Split
20 Sit-Ups Sync
Flash

Tuesday, December 17th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Arm Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
2 Rounds
5 Snatch Pulls
8 Overhead Squats
5 Snatch + Overhead Squats
-Into-
1 Round
10 Air Squats
5 Burpees
10 Sit-Ups

WOD

Workout Format
In Pairs for 20 Minutes ~ Switch Each Movement
Competitive
20 Wall Balls (20/14)
15 Burpees
20 Toes to Bar
Performance
20 Wall Balls (14/10)
15 Burpees
20 Hanging Leg Raises
Lifestyle
20 Wall Balls
15 No Push-up Burpees
20 Hanging Knee Raises
Bootcamp

Tuesday, December 17th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Arm Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
2 Rounds
5 Snatch Pulls
8 Overhead Squats
5 Snatch + Overhead Squats
-Into-
1 Round
10 Air Squats
5 Burpees
10 Sit-Ups

Strength

Every 2 Minutes on the Minute X 3 Round
5 Light Snatch + Overhead Squat (Focus on Technique)

WOD

Workout Format
In Pairs for 20 Minutes ~ Switch Each Movement
Competitive
20 Wall Balls (20/14)
15 Burpees
20 Toes to Bar
Performance
20 Wall Balls (14/10)
15 Burpees
20 Hanging Leg Raises
Lifestyle
20 Wall Balls
15 No Push-up Burpees
20 Hanging Knee Raises
Strength

Monday, December 16th, 2024 – 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

Notes

Back Squats
5 Sets X 10 Reps / Rest 2 Minutes
Front Squats
2 Sets X 15 Reps / Rest 2 Minutes
Stiff Leg Deadlifts
3 Sets X 10 Reps / Rest 2 Minutes
Hanging Knee Raises
4 Sets X 15 Reps / Rest 2 Minutes
Flash

Monday, December 16th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
Arm Swings 30 Seconds
Alternating Lunge With a Twist 60 Seconds
-Into-
2 Rounds / Rest 20 Seconds Between Movements
15 Air Squats
10 Goblet Squats
5 Front Squats
5 Snatch
5 Box Jump or Step Ups
10 Ring Rows

Strength

Front Squat
Every 2 Minutes on the Minute
5 Rounds x 8 Reps

WOD

Workout Format
12 Minute AMRAP
Competitive
10 Snatches (95/65)
15 Box Jump Overs (24”/20”)
10 Pull-Ups
Performance
10 Snatches (65/45)
15 Box Jump or Step Overs
10 Jumping Pull-Ups
Lifestyle
10 Snatches
15 Box Step Overs
10 Ring Rows
Bootcamp

Monday, December 16th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
Arm Swings 30 Seconds
Alternating Lunge With a Twist 60 Seconds
-Into-
2 Rounds / Rest 20 Seconds Between Movements
15 Air Squats
10 Goblet Squats
5 Front Squats
5 Snatch
5 Box Jump or Step Ups
10 Ring Rows

Strength

Front Squat
In 30 Minutes Test Your 1 Rep Max
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

Workout Format
12 Minute AMRAP
Competitive
10 Snatches (95/65)
15 Box Jump Overs (24”/20”)
10 Pull-Ups
Performance
10 Snatches (65/45)
15 Box Jump or Step Overs
10 Jumping Pull-Ups
Lifestyle
10 Snatches
15 Box Step Overs
10 Ring Rows
Strength

Sunday, December 15th, 2024 – Dryland Training

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Circles 30 Seconds
Leg Swings 30 Seconds per Side
PVC Shoulder Rotations 30 Seconds
Forward Fold 30 Seconds
Alternating Lunge With a Twist 60 Seconds
-Into-
12 Air Squats
10 Push-Ups
15 Band Pull Aparts
60 Seconds Plank

Workout (Teams of 3)

For Time

60 Burpee Box Jump Over
120 Sit-ups
60 Bike Cals
120 Push-ups
60 Knee Raises
120 Goblet Squats
Gymnastics

Sunday, December 15th, 2024 – Gymnastics

Strength and Skill Work (50 minutes)

Skill Practice
3x10 seconds kip swing practice
3x10-15 Hanging Knee Raise
Strength
3x8 Hanging Leg Raises (bend knees for scaling)
3x10 V-Ups (floor)
Accessory
3x15 Weighted Sit-ups (use a light plate)
3x12 Oblique Side Crunches
Core Finisher
3x15-second Plank-to-Elbow Transitions
Strength

Sunday, December 15th, 2024 – 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. Strict Press: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Chin-Ups: 3-5 Sets x 10 Reps @ Easy Weight / Rest 1.5-3 Minutes

Strict Press

Choose One of the Following Testing Styles.
1 Rep Max Test.
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes
Or
1) Estimate Your 1 Rep Max.
2) Take 80-85% of That Number.
3) Perform the Below Rep Scheme Doing as Many Reps as Possible at the 80-85%.
4) Plug Your Set Into a Online 1 Rep Max Calculator, Ask Me to Do It, or Use This Equation. “Weight X Reps X 0.333 + Weight = Estimated 1RM”
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) Amrap Rep @ 80% or 85% 1 Rm / Rest 2-3 Minutes
Olympic Weightlifting

Saturday, December 14th, 2024 - Olympic Weightlifting 196.2

Accessory

A) Filly Z Press
1:30 effort + 1:00 rest
Perform with a moderate kettlebell & moderate dumbbell. Perform 5 presses per arm per set.
1st set: 10 reps
2nd set: 10 reps
3rd set: 10 reps
B) KB Deadbug
1:30 effort + 1:00 rest
Perform each set w/ moderate kettlebell
1st set: 10 reps
2nd set: 10 reps
3rd set: 10 reps

Clean Pull Work: Clean Pull + Floating Clean Pull

E2:00MOM3
1 Clean Pull + 3 Floating Clean Pull
TOTAL 4 REPS PER SET
ALL SETS @ 80%
% of Clean

Front Squat

E2:30MOM5
1st set: 4 @ 75%
2nd set: 4 @ 75%
3rd set: 4 @ 75%
4th set: 4 @ 75%
5th set: 4 @ 75%
Olympic Weightlifting

Saturday, December 14th, 2024 - Olympic Weightlifting 196.1

General Warm-Up

3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
20 Band Monster Walks
5 Empty Bar Good Morning-Back Squat
10 Kneeling Hip Flexor/ Quad Stretch w/ 2s hold

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: 3-POSITION SNATCH + OHS

E2:00MOM5
1 Floor + 1 Mid-Thigh Hang + 1 High-Hang + 1 OHS
TOTAL 4 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch

C&J Work: 3-POSITION CLEAN + Split Jerk

E2:00MOM5
1 Floor + 1 Mid-Thigh Hang + 1 High-Hang + 1 Split Jerk
TOTAL 4 REPS PER SET
1st set: 65%
2nd: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of C&J
Bootcamp

Saturday, December 14th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
-Into-
Leg Swings 60 Seconds per Side
Arm Swings 60 Seconds per Side
10 Walking Lunges With a Twist per Side
-Into-
12 Box Step-Ups
8 Inchworm to Push-up
12 Muscle Snatch
Double Unders or Single Unders 60 Seconds

WOD

Workout Format
40 Minute AMRAP in Teams of 3 ~ Split Work
Competitive
21 Box Step-Overs (24/20)
21 Power Snatches (95/65)
30 Push-Ups
60 Double Unders
Performance
21 Box Step-Overs (24/20)
21 Power Snatches (45/35)
30 Knee Push-Ups
60 Double Unders or 102 Single Unders
Lifestyle
21 Box Step-Overs
21 Power Snatches
30 Elevated Push-Ups
60 Single Unders
Strength

Friday, December 13th, 2024 – 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 Lacross 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. Deadlift: 3–5 Sets x 10 Reps @ 40–50% of 90% 1RM / Rest 2-3 Minutes
2. Good Mornings: 3–5 Sets x 10 Reps / Rest 2-3 Minutes

Deadlift

Choose One of the Following Testing Styles.
1 Rep Max Test.
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes
Or
1) Estimate Your 1 Rep Max.
2) Take 80-85% of That Number.
3) Perform the Below Rep Scheme Doing as Many Reps as Possible at the 80-85%.
4) Plug Your Set Into a Online 1 Rep Max Calculator, Ask Me to Do It, or Use This Equation. “Weight X Reps X 0.333 + Weight = Estimated 1RM”
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) Amrap Rep @ 80% or 85% 1 Rm / Rest 2-3 Minutes
Flash

Friday, December 13th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Hip Circles 30 Seconds per Side
Leg Swings 30 Seconds per Side
Forward Fold 30 Seconds
Alternating Lunge With a Twist 60 Seconds
Cat Cow 30 Seconds
-Into-
15 Glute Bridge
30 Seconds Hollow Hold
10 Bird Dog per Side
10 Deadbug per Side
10 Empty Bar Deadlift

Strength

Deadlifts 
Every 2 Minutes on the Minute
5 Rounds x 8 Reps

WOD

Workout Format
AMRAP 12 Minutes ~ In Pairs ~ Split Work
Competitive
10 Single Arm Db Snatches (70/50)
20 Burpees
30 Cal Air Bike
Performance
10 Single Arm Db Snatches (50/35)
20 Burpees
24 Cal Air Bike
Lifestyle
10 Single Arm Db Snatches
20 No Push-up Burpees
18 Cal Air Bike
Bootcamp

Friday, December 13th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Hip Circles 30 Seconds per Side
Leg Swings 30 Seconds per Side
Forward Fold 30 Seconds
Alternating Lunge With a Twist 60 Seconds
Cat Cow 30 Seconds
-Into-
15 Glute Bridge
30 Seconds Hollow Hold
10 Bird Dog per Side
10 Deadbug per Side
10 Empty Bar Deadlift

Strength

Deadlifts 
In 30 Minutes Test Your 1 Rep Max
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

Workout Format
AMRAP 12 Minutes ~ In Pairs ~ Split Work
Competitive
10 Single Arm Db Snatches (70/50)
20 Burpees
30 Cal Air Bike
Performance
10 Single Arm Db Snatches (50/35)
20 Burpees
24 Cal Air Bike
Lifestyle
10 Single Arm Db Snatches
20 No Push-up Burpees
18 Cal Air Bike
Flash

Thursday, December 12th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings 30 Seconds
Pvc Shoulder Rotations 30 Seconds
Thoracic Spin Rotations 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
12 Air Squats
12 Glute Bridges
10 Push-Ups
15 Band Pull Aparts
30 Seconds Plank

Strength

Push Press
Every 2 Minutes on the Minute
5 Rounds x 8 Reps

WOD

Workout Format
3 Rounds for Time
Competitive
26 (25FT Each) Farmer Carries (55/40)
250M Row
Performance
26 (25FT Each) Farmer Carries (40/30)
250M Row
Lifestyle
26 (25FT Each) Farmer Carries
1 Minute Max Row
Bootcamp

Thursday, December 12th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings 30 Seconds
Pvc Shoulder Rotations 30 Seconds
Thoracic Spin Rotations 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
12 Air Squats
12 Glute Bridges
10 Push-Ups
15 Band Pull Aparts
30 Seconds Plank

Strength

Push Press
In 30 Minutes Test Your 1 Rep Max
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

Workout Format
3 Rounds for Time
Competitive
26 (25FT Each) Farmer Carries (55/40)
250M Row
Performance
26 (25FT Each) Farmer Carries (40/30)
250M Row
Lifestyle
26 (25FT Each) Farmer Carries
1 Minute Max Row
Strength

Wednesday, December 11th, 2024 – 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

Secondary Strength Movement

Bench Press

Choose One of the Following Testing Styles.
1 Rep Max Test.
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes
Or
1) Estimate Your 1 Rep Max.
2) Take 80-85% of That Number.
3) Perform the Below Rep Scheme Doing as Many Reps as Possible at the 80-85%.
4) Plug Your Set Into a Online 1 Rep Max Calculator, Ask Me to Do It, or Use This Equation. “Weight X Reps X 0.333 + Weight = Estimated 1RM”
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) Amrap Rep @ 80% or 85% 1 Rm / Rest 2-3 Minutes

Accessory

1. Bench Press: 3–5 Sets x 10 Reps @ 40–50% of 90% 1RM (Rest 2–3 Minutes)
2. Pull-Ups: 3–5 Sets x 10 Reps (Light Weight, Rest 1.5–3 Minutes)
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