Workouts

Today & Previous Upcoming
Flash

Monday, November 25th, 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
Inchworms, 60 Seconds
Small Arm Circles, 30 Seconds
Large Arm Circles, 30 Seconds
Into
15 Air Squats
10 Kettlebell Swings (Lighter Weight)
12 Scap Push-Ups
8 Push-Ups (Full, Knee, or Elevated)

WOD

Workout Format
15 Minute AMRAP
Competitive
10 Air Squats
8 Kettlebell Swings (53/35)
10 Push-Ups
Performance
10 Air Squats
8 Kettlebell Swings (35/25)
10 Elevated or Knee Push-Ups
Lifestyle
10 Air Squats
8 Kettlebell Swings
10 Elevated Push-Ups
Bootcamp

Monday, November 25th, 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
Inchworms, 60 Seconds
Small Arm Circles, 30 Seconds
Large Arm Circles, 30 Seconds
Into
15 Air Squats
10 Kettlebell Swings (Lighter Weight)
12 Scap Push-Ups
8 Push-Ups (Full, Knee, or Elevated)

Strength

Back Squat
Every 1:30 on the Minute:
1) 40% 1RM, 8 Reps
2) 50% 1RM, 6 Reps
3) 60% 1RM, 4 Reps
4) 65% 1RM, 2 Reps
5) 70% 1RM, 1 Rep
6) 75% 1RM, 1 Rep
7) 80% 1RM, 1 Rep
Into
Every 2:30 on the Minute:
3 Sets at 85% 1RM, 3–5 Reps

WOD

Workout Format
15 Minute AMRAP
Competitive
10 Air Squats
8 Kettlebell Swings (53/35)
10 Push-Ups
Performance
10 Air Squats
8 Kettlebell Swings (35/25)
10 Elevated or Knee Push-Ups
Lifestyle
10 Air Squats
8 Kettlebell Swings
10 Elevated Push-Ups
Gymnastics

Sunday, November 24th, 2024 – Gymnastics

Strength and Skill Work (40 minutes)

Assisted Toes-to-Bar (using a small jump or band)
4 sets of 6-8 reps
Kipping Swings with Knee Raise (add knee raise at the peak of the swing)
4 sets of 6-8 reps
Tuck Holds on Bar (hold knees to chest)
4 sets of 10-15 seconds
Lying Leg Raises with Hip Lift
4 sets of 10 reps
Negative Toes-to-Bar (lift toes up, control down)
4 sets of 4-6 reps

Goal

Combine all elements—core, hip flexors, and bar control—for toes-to-bar.

Cool Down (10 minutes)

Stretching for shoulders, lats, and core
Strength

Sunday, November 24, 2024 – Overhead 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 Band Strict Press

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 / Rest 1.5-3 Minutes
*Adjust the number of sets based on training age.*

Strict Press

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

Saturday, November 23th, 2024 - Olympic Weightlifting 193.2

Snatch Singles

E1:30MOM6
NOTE: NO TNG REPS!!!!
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 2 @ 80%
6th set: 2 @ 80%
% of Snatch

Clean & Jerk

E1:30MOM6
2 Clean + 1 Split Jerk
1st set: 65%
2nd set: 70%
3rd set: 75%
Then…
1 Clean + 1 Split Jerk
4th set: 80%
5th set: 80%
6th set: 80%
% of C&J

Clean Pull

E2:30MOM3
ALL SETS: 2 Shrug Pull + 2 High Pull @ 80%
% of Clean
Olympic Weightlifting

Saturday, November 23th, 2024 - Olympic Weightlifting 193.1

General Warm-Up

20x PVC Shoulder Rotations
5x Empty Bar Good Morning
5x Plate OHS w/ light plate
10x Kneeling Hip Flexor Stretch w/ 2s hold

Barbell Warm Up: 10-15 minutes

A) 3 sets: 2 Snatch Balance + 2 OHS
w/ empty bar
B)3 sets : 3 Tall Snatch
w/ empty bar
C) 3 sets: 2 Tall Clean + 2 Tall Split Jerk
w/ empty bar

Front Squat

E3:00MOM5
1st set: 6 @ 70%
2nd set: 5 @ 75%
3rd set: 3 @ 80%
4th set: 5 @ 75%
5th set: 6 @ 70%
% of Front Squat

Snatch Balacne + OHS

E2:00MOM6
2 Snatch Balance + 1 OHS
1st set: 65%
2nd set: 70%
3rd set: 75%
Then…
1 Snatch Balance + 1OHS
4th set: 80%
5th set: 80%
6th set: 80%
% of Snatch
Bootcamp

Saturday, November 23rd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
-Into-
2 Rounds:
30-Second Forward Fold
12 Downward to Seal
12 Band Good Mornings
12 Box Step-Ups
8 Burpees
8 KB Swings

WOD

Workout Format
For Time ~ In Pairs
Competitive
60 KB Swings (53/35)
60 Burpees
60 KB Swings
60 Single KB Box Step-Overs
60 KB Swings
60 Burpee Box Step-Overs
60 KB Swings
Performance
60 KB Swings (35/25)
60 Burpees
60 KB Swings
60 Single KB Box Step-Overs
60 KB Swings
60 Burpee Box Step-Overs
60 KB Swings
Lifestyle
60 KB Swings
60 Burpees
60 KB Swings
60 Single KB Box Step-Overs
60 KB Swings
60 Burpee Box Step-Overs
60 KB Swings
Strength

Friday, November 22nd, 2024 – Deadlift

General Warm-Up

30 Seconds Foam Rolling Outer Thigh per Leg
30 Seconds Foam Rolling Inner Thigh per Leg
30 Seconds Glute Release with Lacrosse Ball or Foam Roller per Side
10 Pancake Sit-Ups
10 Hip Circles per Leg
10 Cossack Squats per Leg (3-Second Hold)
10 Band Good Mornings

Accessory

1. Deadlift: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Good Morning: 3-5 Sets x 10 Reps / Rest 1.5-3 Minutes
*Adjust the number of sets based on training age.*

Deadlift

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

Friday, November 22nd, 2024 - Flash class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 Hang Muscle Snatches
10 Dynamic Squats
10 Prone Cobras
10 Overhead Squats
30-Second Arm Circles

Strength

Plank
EMOM x 4 Rounds x 30 Seconds

WOD

Workout Format
16 Minute AMRAP ~ In Pairs ~ Share Work
Competitive
12 Thrusters (105/75)
12 Burpee Over Bar
24 Deadlifts (105/75)
Performance
12 Thrusters (95/65)
12 Burpee Over Bar
24 Deadlifts (95/65)
Lifestyle
12 Thrusters
12 Burpee Over Bar
24 Deadlifts
Bootcamp

Friday, November 22nd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 Hang Muscle Snatches
10 Dynamic Squats
10 Prone Cobras
10 Overhead Squats
30-Second Arm Circles

Strength

Deadlifts 
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps
Plank
EMOM x 4 Rounds x 30 Seconds

WOD

Workout Format
AMRAP 16 ~ In Pairs ~ Share Work
Competitive
12 Thrusters (105/75)
12 Burpee Over Bar
24 Deadlifts (105/75)
Performance
12 Thrusters (95/65)
12 Burpee Over Bar
24 Deadlifts (95/65)
Lifestyle
12 Thrusters
12 Burpee Over Bar
24 Deadlifts
Flash

Thursday, November 21st, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
10 Band Pull-Aparts
10 Air Squats
10 Hanging Knee Raises

Strength

Bent Over Rows 
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format
For Time
Competitive
60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
Performance
60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
Lifestyle
40 Cal Row
40 Sit-Ups
30 Cal Row
30 Sit-Ups
10 Cal Row
10 Sit-Ups
Bootcamp

Thursday, November 21st, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
10 Band Pull-Aparts
10 Air Squats
10 Hanging Knee Raises

Strength

Push Press
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps
Bent Over Rows
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format
For Time
Competitive
60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
Performance
60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
Lifestyle
40 Cal Row
40 Sit-Ups
30 Cal Row
30 Sit-Ups
10 Cal Row
10 Sit-Ups
Strength

Wednesday, November 20th, 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

1 Set x 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set x 5 Reps @ 40% of 90% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 50% of 90% 1RM / Rest
1-2 Minutes
1 Set x 3 Reps @ 60% of 90% 1RM / Rest 1-2 Minutes
1 Set x 5 Reps @ 70% of 90% 1RM / Rest 2-4 Minutes
1 Set x 5 Reps @ 80% of 90% 1RM / Rest 2-4 Minutes
1 Set x AMRAP @ 90% of 90% 1RM / Rest 2-4 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 / Rest 1.5-3 Minutes
*Adjust sets based on training age*
Flash

Wednesday, November 20th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Inchworms to Push-Ups
10 Band Overhead Press
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows

Strength

Every Minute on the Minute x 4 Rounds:
8 Chin-Ups

WOD

Workout Format
3 Rounds for Time
Competitive
21 Single DB Devil Press (65/45)
9 Pull-Ups
Performance
21 Single DB Devil Press (45/30)
9 Feet Elevated Ring Rows
Lifestyle
21 Single DB Devil Press
9 Ring Rows
Bootcamp

Wednesday, November 20th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Inchworms to Push-Ups
10 Band Overhead Press
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows

Strength

Bench Press
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps
Every Minute on the Minute x 4 Rounds:
8 Chin-Ups

WOD

Workout Format
3 Rounds for Time
Competitive
21 Single DB Devil Press (65/45)
9 Pull-Ups
Performance
21 Single DB Devil Press (45/30)
9 Feet Elevated Ring Rows
Lifestyle
21 Single DB Devil Press
9 Ring Rows
Flash

Tuesday, November 19th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Arm Circles
15 Seconds Forearm Stretch Per Side
30 Seconds Hops
8 Inchworms to Downward Dog
12 Dynamic Squats
12 Band Pull-Aparts
-into
2 Rounds:
6 Hang Muscle Cleans
6 Hang Power Cleans

Strength

DB Front Rack Shuttle Carry
30 Seconds On/30 Seconds Off Off x 6 Rounds

WOD

Workout Format
AMRAP 7 Minutes
Competitive
10 Shoulder to Overhead (95/65)
10 Burpee Over Rower
15 Cal Row
Performance
10 Shoulder to Overhead (115/75)
10 Burpee Over Rower
15 Cal Row
Lifestyle
10 Shoulder to Overhead
10 Burpee Over Rower
10 Cal Row
Bootcamp

Tuesday, November 19th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Arm Circles
15 Seconds Forearm Stretch Per Side
30 Seconds Hops
8 Inchworms to Downward Dog
12 Dynamic Squats
12 Band Pull-Aparts
-into
2 Rounds:
6 Hang Muscle Cleans
6 Hang Power Cleans

Strength

Hang Power Clean
5 Minutes to Warm-Up to 65% 1RM
-into-
E1.5MOM x 5 Sets x 4 Reps @ 65% 1RM
DB Front Rack Shuttle Carry
30 Seconds On/30 Seconds Off Off x 6 Rounds

WOD

Workout Format
AMRAP 7 Minutes
Competitive
10 Shoulder to Overhead (95/65)
10 Burpee Over Rower
15 Cal Row
Performance
10 Shoulder to Overhead (115/75)
10 Burpee Over Rower
15 Cal Row
Lifestyle
10 Shoulder to Overhead
10 Burpee Over Rower
10 Cal Row
Strength

Monday, November 18th, 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

Secondary Strength Movement

Back Squat

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

Accessory

1. Back Squat: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Stiff Leg Deadlifts: 3-5 Sets x 10 Reps @ Easy Weight / Rest 1.5-3 Minutes
Flash

Monday, November 18th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings
12 Band Rows

Strength

KB Swings
EMOM x 4 Rounds x 3 Reps

WOD

Workout Format
For Time
8-6-4-2
Competitive
Wall Walks
Front Squats (220/155)
Performance
Scaled Wall Walks
Front Squats (155/110)
Lifestyle
Inchworms
Goblet Squats
Bootcamp

Monday, November 18th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings
12 Band Rows

Strength

Back Squat
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps
KB Swings
EMOM x 4 Rounds x 3 Reps

WOD

Workout Format
For Time
8-6-4-2
Competitive
Wall Walks
Front Squats (220/155)
Performance
Scaled Wall Walks
Front Squats (155/110)
Lifestyle
Inchworms
Goblet Squats
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