Workouts

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Gymnastics

Sunday, November 17th, 2024 – Gymnastics

Strength and Skill Work (40 minutes)

Assisted Pull-Ups with Band
4 sets of 6-8 reps
Isometric Hold on the Bar (hold halfway position)
4 sets of 10-12 seconds
Knee Raises on Bar
4 sets of 8-10 reps
Tuck Hold on Bar (hold knees to chest on the bar)
4 sets of 10-15 seconds
Controlled Eccentric Pull-Ups
5 sets of 4-5 reps (focus on the descent)

Goal

Build strength, technique, and improve endurance on the bar.

Cool Down (10 minutes)

Stretching for shoulders, lats, and core
Strength

Sunday, November 17th, 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 16th, 2024 - Olympic Weightlifting 192.2

Snatch Singles

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

Clean & Jerk

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

Snatch Pull

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

Saturday, November 16th, 2024 - Olympic Weightlifting 192.1

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: 8 @ 60
2nd set: 8 @ 65
3rd set: 6 @ 70%
4th set: 8 @ 65%
5th set: 8 @ 60%
% of Front Squat

Snatch Balance + OHS

E2:00MOM6
2 Snatch Balance + 1 OHS
1st set: 60%
2nd set: 60%
3rd set: 65%
4th set: 65%
5th set: 70%
6th set: 70%
% of Snatch
Bootcamp

Saturday, November 16th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
-Into-
2 Rounds:
1 Minute Row
30-Second Dead Hang
20-Second Scap Pull-Ups
10 Ring Rows
16 Alternating Lunges

WOD

Workout Format
5 Rounds in Pairs
Competitive
1000m Row
14 Chest-to-Bar Pull-Ups
42 Alternating Lunges
Performance
1000m Row
14 Pull-Ups or Jumping Pull-Ups
42 Alternating Lunges
Lifestyle
1000m Row
14 Jumping Pull-Ups or Ring Rows
42 Alternating Lunges
Strength

Friday, November 15th, 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 15th, 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 Glute Bridges
30-Second Dead Hang

Strength

Plank
EMOM x 4 Rounds x 30 Seconds

WOD

Workout Format
4 Rounds
Competitive
20/15 Cal Air Bike
15 Toes-to-Bar
9 Hang Power Snatch (75/50)
Performance
17/13 Cal Air Bike
15 Leg Raises
9 Hang Power Snatch (45/35)
Lifestyle
15/12 Cal Air Bike
15 Knee Raises or Sit-Ups
9 Hang Power Snatch
Bootcamp

Friday, November 15th, 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 Glute Bridges
30-Second Dead Hang

Strength

Deadlifts 
Every Minute on the Minute:
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
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
90% 1RM x 2-3 Reps
Plank
EMOM x 4 Rounds x 30 Seconds

WOD

Workout Format
4 Rounds
Competitive
20/15 Cal Air Bike
15 Toes-to-Bar
9 Hang Power Snatch (75/50)
Performance
17/13 Cal Air Bike
15 Leg Raises
9 Hang Power Snatch (45/35)
Lifestyle
15/12 Cal Air Bike
15 Knee Raises or Sit-Ups
9 Hang Power Snatch
Flash

Thursday, November 14th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Band Pull-Aparts
10 Band Overhead Press
10 Band Bicep Curls
15 Calf Raises on a Plate

Strength

Bent Over Barbell Row
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format
AMRAP 15
Competitive
50 Double Unders
15 DB Clean and Jerk (30/20)
Performance
50 Double Unders or 85 Single Unders
15 DB Clean and Jerk (20/10)
Lifestyle
50 Single Unders
15 DB Clean and Jerk
Bootcamp

Thursday, November 14th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Band Pull-Aparts
10 Band Overhead Press
10 Band Bicep Curls
15 Calf Raises on a Plate

Strength

Push Press
Every Minute on the Minute:
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
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
-into
Every 2:30 Minutes x 3 Sets:
90% 1RM x 2-3 Reps
Bent Over Barbell Row
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format
AMRAP 15
Competitive
50 Double Unders
15 DB Clean and Jerk (30/20)
Performance
50 Double Unders or 85 Single Unders
15 DB Clean and Jerk (20/10)
Lifestyle
50 Single Unders
15 DB Clean and Jerk
Strength

Wednesday, November 13th, 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 @ 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. 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 the number of sets based on training age.*
Flash

Wednesday, November 13th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Air Squats
10 Push-Ups
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows

WOD

Workout Format
20 Minute AMRAP - with a Partner
Competitive
6 Strict Toes-to-Bar
16 DB Bench Press (35/25)
24 Single DB Goblet Squats (35/25)
Performance
6 Strict Leg Raises
16 DB Bench Press (25/15)
24 Single DB Goblet Squats (25/15)
Lifestyle
6 Strict Knee Raises
16 DB Bench Press
24 Single DB Goblet Squats
Bootcamp

Wednesday, November 13th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Air Squats
10 Push-Ups
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows

Strength

Bench Press
Every Minute on the Minute:
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
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
90% 1RM x 2-3 Reps

WOD

Workout Format
20 Minute AMRAP - with a Partner
Competitive
6 Strict Toes-to-Bar
16 DB Bench Press (35/25)
24 Single DB Goblet Squats (35/25)
Performance
6 Strict Leg Raises
16 DB Bench Press (25/15)
24 Single DB Goblet Squats (25/15)
Lifestyle
6 Strict Knee Raises
16 DB Bench Press
24 Single DB Goblet Squats
Flash

Tuesday, November 12th, 2024 - Flash Class

General Warm-Up

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

Strength

Stiff Leg Deadlift
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format
3 Rounds
Competitive
12/10 Cal Row
15 DB Snatch (50/35)
15 Chest-to-Bar Pull-Ups
Performance
12/10 Cal Row
15 DB Snatch (35/25)
15 Pull-Ups or Assisted Pull-Ups
Lifestyle
10/8 Cal Row
15 DB Snatch
15 Ring Rows
Bootcamp

Tuesday, November 12th, 2024 - Bootcamp

General Warm-Up

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

Strength

Back Squat
Every Minute on the Minute:
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
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
90% 1RM x 2-3 Reps
Stiff Leg Deadlift
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format
3 Rounds
Competitive
12/10 Cal Row
15 DB Snatch (50/35)
15 Chest-to-Bar Pull-Ups
Performance
12/10 Cal Row
15 DB Snatch (35/25)
15 Pull-Ups or Assisted Pull-Ups
Lifestyle
10/8 Cal Row
15 DB Snatch
15 Ring Rows
Bootcamp

Monday, November 11th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into
12 Sweepers per Side
12 Big Arm Circles
12 Dynamic Squat Stretch (Hold 2 Sec)
12 Scap Pull-Ups
12 PVC Rotations
6 Cossack Squats per Side
5 Push-Up Scale
5 Pull-Up Scale
5 Squat Scale

WOD

Workout Format
For Time
Competitive
For Time in a Weight Vest (20/14)
1600m Run
-into
10 Rounds:
10 Pull-Ups
20 Push-Ups
30 Air Squats
-into
1600m Run
Performance
1600m Run
-into
20 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-into
1600m Run
Lifestyle
800m Run
-into
50 Ring Rows
100 Elevated Push-Ups or Knee Push-Ups
150 Air Squats or Box Squats
-into
800m Run

Notes

Back Squats
Every Minute on the Minute:
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
Then:
Every 2:15 Minutes:
6-8. 70% 1RM x 5 Reps
Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps
Gymnastics

Sunday, November 10th, 2024 – Gymnastics

Strength and Skill Work (40 minutes)

Kipping Swing Practice (controlled swings on the bar)
4 sets of 8-10 swings
Knee Raises with Hold (pause at the top of each raise)
4 sets of 8 reps
Lying Leg Raises (with hip lift at the top)
4 sets of 10 reps
Plank Walk-Outs (from hands to forearms)
3 sets of 8 reps
Hanging Leg Raises (with small lift)
4 sets of 6 reps

Goal

Work on swinging control and core strength for stability on the bar.

Cool Down (10 minutes)

Lat, shoulder, and hip flexor stretching
Strength

Sunday, November 10th, 2024 – Overhead Press

General Warm-Up

30 Seconds Small to Large Arm Circles Forward
30 Seconds Small to Large Arm Circles Backward
10 Seal to Downard Dog
10 Band Overhead Press
10 Band Pull Aparts
5 Empty Bar Strict Press With a 2 Second Pause Overhead

Accessory

1. Strict Press: 5 Sets x 10 Reps @ 40-50% 1RM / Rest 1 Minute
2. DB Skull Crushers: 5 Sets x 8 Reps / Rest 1 Minute

Push Press

1 Set x 5 Reps @ 40% 1RM / Rest 1.5 Minutes
1 Set x 3 Reps @ 50% 1RM / Rest 1.5 Minutes
1 Set x 2 Reps @ 55% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 60% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1.5 Minutes
1 Set x AMRAP @ 75% 1RM / Rest 2+ Minutes
Olympic Weightlifting

Saturday, November 9th, 2024 - Olympic Weightlifting 191.2

Snatch Singles

E1:30MOM6
NOTE: NO TNG REPS!!!!
1st set: 3 @ 60%
2nd set: 3 @ 60%
3rd set: 3 @ 65%
4th set: 3 @ 65%
5th set: 3 @ 70%
6th set: 3 @ 70%
% of Snatch

Clean & Jerk

E1:30MOM6
2 Clean + 1 Split Jerk
1st set: 3 @ 60%
2nd set: 3 @ 60%
3rd set: 3 @ 65%
4th set: 3 @ 65%
5th set: 3 @ 70%
6th set: 3 @ 70%
% of C&J

Clean Pull

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

Saturday, November 9th, 2024 - Olympic Weightlifting 191.1

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: 8 @ 60
2nd set: 8 @ 65
3rd set: 6 @ 70%
4th set: 8 @ 65%
5th set: 8 @ 60%
% of Front Squat

Snatch Balance + OHS

E2:00MOM6
2 Snatch Balance + 1 OHS
1st set: 60%
2nd set: 60%
3rd set: 65%
4th set: 65%
5th set: 70%
6th set: 70%
% of Snatch
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