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Olympic Weightlifting

Saturday, November 2nd, 2024 - Olympic Weightlifting 190.2

Secondary Strength Movement

Back Squat

E2:30MOM10
Establish a 1RM Back Squat
Note: You may not need all sets to establish.
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
1 @ …
1 @ …
1 @ …
1 @ …
% of Back Squat

Clean Work

E1:30MOM7
Clean Singles
1st set: 3x 70%
2nd set: 3x 75%
3rd set: 2x 80%
4th set: 1x 85%
5th set: 1x 90%
6th set: 1x 90%
7th set: 1x 90%
% of Clean
Olympic Weightlifting

Saturday, November 2nd, 2024 - Olympic Weightlifting 190.1

General Warm-Up

20x PVC Shoulder Rotations
5x Empt Bar Good Morning
5x Dynamic Squat Stretch w/ 2s hold
10x Kneeling Hip Flexor Stretch w/ 2s hold

Barbell Warm Up: 10-15 minutes

A) 3 sets: 3 Jerk Dip Squat + 3 Split Jerk
w/ empty bar
B) 3 sets :3 Tall Muscle Snatch + 2 Tall Snatch
w/ empty bar
C) 3 sets: 2 Tall Muscle Clean + 2 Tall Clean
w/ empty bar

Jerk Dip Squat + Split Jerk

E1:30MOM6
1st set: 3 Dip Squat + 1 Split Jerk @ 70%
2nd set: 3 Dip Squat + 1 Split Jerk @ 75%
3rd set: 2 Dip Squat + 1 Split Jerk @ 80%
4th set: 1 Dip Squat + 1 Split Jerk @ 85%
5th set: 1 Dip Squat + 1 Split Jerk @ 90%
6th set: 1 Dip Squat + 1 Split Jerk @ 90%
% of Snatch

Snatch Work

E1:30MOM5
Snatch Singles
1st set: 3x 70%
2nd set: 3x 75%
3rd set: 2x 80%
4th set: 1x 85%
5th set: 1x 90%
6th set: 1x 90 %
7th set: 90%
% of Snatch
Strength

Friday, November 1st, 2024 – Deadlift

General Warm-Up

30 Seconds Deadbugs
30 Seconds Runner Stretch
10 Empty Bar Stiff Leg Deadlifts
10 Cossack Squats
5 Empty Bar or Very Light Deadlift with a 2-Second Pause at the Knee

Accessory

1. Deadlift: 5 Sets x 10 Reps @ 40-50% 1RM / Rest 1 Minute
2. Farmer Carries: 5 Sets x 60-90 Seconds / Rest 1 Minute

Deadlift

1 Set x 8 Reps (Empty Bar)
1 Set x 6 Reps @ 50% / Rest 1-2 Minutes
1 Set x 4 Reps @ 60% / Rest 1-2 Minutes
1 Set x 2 Reps @ 65% / Rest 1-2 Minutes
3 Sets x 5 Reps @ 70% 1RM / Rest 2-5 Minutes
Flash

Friday, November 1st, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Empty Bar Deadlift
10 Empty Bar Muscle Clean
10 Empty Bar Front Squat
10 Empty Bar Push Press

Strength

Weighted Sit-Ups
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
10 Rounds For Time
Competitive
1 Power Clean (95/65)
2 Thrusters (95/65)
3 Power Snatches (95/65)
4 Front Squats (95/65)
5 Deadlifts (95/65)
Performance
1 Power Clean (65/45)
2 Thrusters (65/45)
3 Power Snatches (65/45)
4 Front Squats (65/45)
5 Deadlifts (65/45)
Lifestyle
1 DB Power Clean
2 DB Thrusters
3 DB Power Snatches
4 DB Front Squats
5 DB Deadlifts
Bootcamp

Friday, November 1st, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Empty Bar Deadlift
10 Empty Bar Muscle Clean
10 Empty Bar Front Squat
10 Empty Bar Push Press

Strength

Deadlifts 
Every Minute on the Minute
1. 8 Reps @ 40% 1RM
2. 6 Reps @ 50% 1RM
3. 4 Reps @ 60% 1RM
4. 2 Reps @ 65% 1RM
5. 1 Rep @ 70% 1RM
Into:
Every 2:15 Minutes x 3 Sets
5 Reps @ 70% 1RM
Weighted Sit-Ups
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
10 Rounds For Time
Competitive
1 Power Clean (95/65)
2 Thrusters (95/65)
3 Power Snatches (95/65)
4 Front Squats (95/65)
5 Deadlifts (95/65)
Performance
1 Power Clean (65/45)
2 Thrusters (65/45)
3 Power Snatches (65/45)
4 Front Squats (65/45)
5 Deadlifts (65/45)
Lifestyle
1 DB Power Clean
2 DB Thrusters
3 DB Power Snatches
4 DB Front Squats
5 DB Deadlifts
Flash

Thursday, October 31st, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
200m Run
10 Broad Jumps
15 Band Pull-Aparts
10 Band Overhead Press

Strength

Plank
EMOM x 4 Sets x 30 Seconds

WOD

Workout Format
3 Rounds
Competitive
200m Run
15 Box Jump Overs (24/20)
10 Chest-to-Bar Pull-Ups
Performance
200m Run
15 Box Jump Overs or Step Overs (24/20)
10 Pull-Ups or Jumping Pull-Ups
Lifestyle
200m Run
15 Box Step Overs
10 Ring Rows or Jumping Pull-Ups
Bootcamp

Thursday, October 31st, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
200m Run
10 Broad Jumps
15 Band Pull-Aparts
10 Band Overhead Press

Strength

Push Press
Every Minute on the Minute
1. 8 Reps @ 40% 1RM
2. 6 Reps @ 50% 1RM
3. 4 Reps @ 60% 1RM
4. 2 Reps @ 65% 1RM
5. 1 Rep @ 70% 1RM
Into:
Every 2:15 Minutes x 3 Sets
5 Reps @ 70% 1RM
Plank
EMOM x 4 Sets x 30 Seconds

WOD

Workout Format
3 Rounds
Competitive
200m Run
15 Box Jump Overs (24/20)
10 Chest-to-Bar Pull-Ups
Performance
200m Run
15 Box Jump Overs or Step Overs (24/20)
10 Pull-Ups or Jumping Pull-Ups
Lifestyle
200m Run
15 Box Step Overs
10 Ring Rows or Jumping Pull-Ups
Strength

Wednesday, October 30th, 2024 – Bench 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 Push-Ups
10 Band Pull Aparts
5 Empty Bar Bench Press with a 2 Second Pause on the Chest

Secondary Strength Movement

Bench Press

1 Set x 8 Reps (Empty Bar)
1 Set x 6 Reps @ 50% / Rest 1-2 Minutes
1 Set x 4 Reps @ 60% / Rest 1-2 Minutes
1 Set x 2 Reps @ 65% / Rest 1-2 Minutes
3 Sets x 5 Reps @ 70%
1RM / Rest 2-5 Minutes

Accessory

1. Bench Press 5 sets x 10 reps @ 40-50% 1 RM / rest 1 minutes
2. Single Arm DB Row 5 sets x 10 reps per side / rest 1 minute
Flash

Wednesday, October 30th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
50 Skips
10 Push-Ups or Knee Push-Ups
10 Band Rows
10 Lying Leg Raises

Strength

Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
20 Minute AMRAP ~ In Pairs (Split Work)
Competitive
50 Hand Release Push-Ups
100 Sit-Ups
150 Double Unders
Performance
50 Push-Ups or Elevated Push-Ups
100 Sit-Ups
150 Double Unders or 250 Single Unders
Lifestyle
30 Elevated Push-Ups
60 Sit-Ups
150 Single Unders
Bootcamp

Wednesday, October 30th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
50 Skips
10 Push-Ups or Knee Push-Ups
10 Band Rows
10 Lying Leg Raises

Strength

Bench Press
Every Minute on the Minute
1. 8 Reps @ 40% 1RM
2. 6 Reps @ 50% 1RM
3. 4 Reps @ 60% 1RM
4. 2 Reps @ 65% 1RM
5. 1 Rep @ 70% 1RM
Into:
Every 2:15 Minutes x 3 Sets
5 Reps @ 70% 1RM
Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
20 Minute AMRAP ~ In Pairs (Split Work)
Competitive
50 Hand Release Push-Ups
100 Sit-Ups
150 Double Unders
Performance
50 Push-Ups or Elevated Push-Ups
100 Sit-Ups
150 Double Unders or 250 Single Unders
Lifestyle
30 Elevated Push-Ups
60 Sit-Ups
150 Single Unders
Flash

Tuesday, October 29th, 2024 - Flash Classes

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
Into:
1 Round:
200m Row
10 Push-Ups or Knee Push-Ups
16 Lunges
Into:
1 Round:
200m Row
5 Handstand Push-Ups
16 DB Front Rack Lunges

WOD

Workout Format
4 Rounds
Competitive
20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges (35/25)
Rest 1:1 Work to Rest Ratio
Performance
20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges (25/15)
Rest 1:1 Work to Rest Ratio
Lifestyle
20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges
Rest 1:1 Work to Rest Ratio
Bootcamp

Tuesday, October 29th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
Into:
1 Round:
200m Row
10 Push-Ups or Knee Push-Ups
16 Lunges
Into:
1 Round:
200m Row
5 Handstand Push-Ups
16 DB Front Rack Lunges

Strength

Snatch
5 Minutes to Warm-Up to 80% 1RM
Into:
EMOM x 5 Sets x 1-2 Reps @ 80% 1RM

WOD

Workout Format
4 Rounds
Competitive
20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges (35/25)
Rest 1:1 Work to Rest Ratio
Performance
20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges (25/15)
Rest 1:1 Work to Rest Ratio
Lifestyle
20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges
Rest 1:1 Work to Rest Ratio
Strength

Monday, October 28th, 2024 – Squat Sesh

General Warm-Up

2 Rounds:
30 Seconds Bird Dogs
16 Elephant Walks
10 Dynamic Squat Stretch
15 Air Squats

Accessory

1. Back Squat: 4 Sets x 8-12 Reps / Rest 1 Minute
2. Stiff Leg Deadlift: 3 Sets x 8-12 Reps / Rest 1 Minute
3. Side Plank: 3 Sets x 30-90 Seconds Per Side / Rest 1 Minute

Front Squats

1 Set x 1 Rep @ 60% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1.5 Minutes
5 Sets x 3 Reps @ 70% 1RM / Rest 1.5 Minutes
Flash

Monday, October 28th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into
2 Rounds:
12 Air Squats
12 No Push-Up Burpees
Into:
1 Round:
8 DB Thrusters
6 Burpees

Strength

Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
12 Minute AMRAP
Competitive
10 DB Thrusters (35/25)
10 Burpees
Performance
10 DB Thrusters (25/15)
10 Burpees
Lifestyle
10 DB Thrusters
10 No Push-Up Burpees
Bootcamp

Monday, October 28th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into
2 Rounds:
12 Air Squats
12 No Push-Up Burpees
Into:
1 Round:
8 DB Thrusters
6 Burpees

Strength

Front Squats
On the Final Minute, Perform an AMRAP
1. 8 Reps @ 40% 1RM
2. 5 Reps @ 50% 1RM
3. 3 Reps @ 60% 1RM
4. 1 Rep @ 70% 1RM
5. AMRAP @ 75% 1RM
Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
12 Minute AMRAP
Competitive
10 DB Thrusters (35/25)
10 Burpees
Performance
10 DB Thrusters (25/15)
10 Burpees
Lifestyle
10 DB Thrusters
10 No Push-Up Burpees
Strength

Sunday, October 27th, 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 8-12 Reps / Rest 1 Minute
2. Chin-Up: 3 Sets x 8-15 Reps / Rest 1 Minute
3. Close Grip DB Bench Press: 3 Sets x 8-12 Reps / Rest 1 Minute

Push Press

1 Set x 5 Reps @ 45% 1RM / Rest 1.5 Minutes
1 Set x 3 Reps @ 55% 1RM / Rest 1.5 Minutes
1 Set x 2 Reps @ 65% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 75% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 80% 1RM / Rest 1.5 Minutes
1 Set x AMRAP @ 85% 1RM / Rest 1.5 Minutes
Strength

Saturday, October 26th, 2024 - 5th Anniversary Comp

WOD 1: Endurance Unity

For Time
Time Cap: 20 minutes
Split work as required

500m/350m Row Each
100 Alternating Lunges
80 Wall Balls (20/14/10 lbs)
60 KB Swings (53/35/25 lbs)
40 Pull-ups / 60 Ring Rows
20 BBJO (24/20 in / Plate)
500m/350m Row Each

WOD 2: Heavy Partners

For Load
Time Cap: 10 minutes
Alternating Turns

Partner 1:
3 Rep Max Front Squat
Partner 2:
2 Rep Max Deadlift

WOD 3: Fast and Furious

For Reps
AMRAP 7
Alternating Rounds

6 Alt DB Snatches (50/35/25 lb)
6 T2B or
8 Leg Raises or
10 Knee Raises
6 Burpee over DB

Finals: Ouchie

For Time
4 Rounds

20/16 Calorie Echo Bike (Split as Needed)
10 Wall Walks / 10 Inch Worms + Pushup (Alternate Partners)
20 DB Bench (53/35/25)
Strength

Friday, October 25th, 2024 – Deadlift

General Warm-Up

30 Seconds Deadbugs
30 Seconds Runner Stretch
10 Empty Bar Stiff Leg Deadlifts
10 Cossack Squats
5 Empty Bar or Very Light Deadlift with a 2-Second Pause at the Knee

Accessory

1. Sumo Deadlift: 4 Sets x 8-12 Reps / Rest 1 Minute
2. Split Squats: 3 Sets x 8-12 Reps Per Side / Rest 1 Minute
3. Forearm Curls: 3 Sets x 8-12 Reps / Rest 1 Minute

Deadlift

1 Set x 5 Reps @ 45% 1RM / Rest 1.5 Minutes
1 Set x 3 Reps @ 55% 1RM / Rest 1.5 Minutes
1 Set x 2 Reps @ 65% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 75% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 80% 1RM / Rest 1.5 Minutes
1 Set x AMRAP @ 85% 1RM / Rest 1.5 Minutes
Flash

Friday, October 25th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Bike
30 Seconds Row
30 Seconds Skipping
30 Seconds Band Deadlift
30 Seconds Band Pull-Apart

Strength

Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time with a Parther
Competitive
100 Calorie Row
100 Deadlifts (135/95)
100 Calorie Air Bike
100 Double Unders
100 Calorie Air Bike
100 Deadlifts (135/95)
100 Calorie Row
Performance
75 Calorie Row
100 Deadlifts (95/65)
75 Calorie Air Bike
100 Double Unders or 170 Single Unders
75 Calorie Air Bike
100 Deadlifts (95/65)
75 Calorie Row
Lifestyle
50 Calorie Row
70 Deadlifts
50 Calorie Air Bike
100 Single Unders
50 Calorie Air Bike
70 Deadlifts
50 Calorie Row
Bootcamp

Friday, October 25th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Bike
30 Seconds Row
30 Seconds Skipping
30 Seconds Band Deadlift
30 Seconds Band Pull-Apart

Strength

Deadlifts 
On the Final Minute, Perform an AMRAP
1. 8 Reps @ 40% 1RM
2. 5 Reps @ 50% 1RM
3. 3 Reps @ 60% 1RM
4. 1 Rep @ 70% 1RM
5. AMRAP @ 75% 1RM
Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time with a Parther
Competitive
100 Calorie Row
100 Deadlifts (135/95)
100 Calorie Air Bike
100 Double Unders
100 Calorie Air Bike
100 Deadlifts (135/95)
100 Calorie Row
Performance
75 Calorie Row
100 Deadlifts (95/65)
75 Calorie Air Bike
100 Double Unders or 170 Single Unders
75 Calorie Air Bike
100 Deadlifts (95/65)
75 Calorie Row
Lifestyle
50 Calorie Row
70 Deadlifts
50 Calorie Air Bike
100 Single Unders
50 Calorie Air Bike
70 Deadlifts
50 Calorie Row
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