Workouts

Today & Previous Upcoming
Flash

Thursday, October 24th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
5 Inchworms
15 Light Weight DB Snatch
8 Knee Tuck Jumps

Strength

Barbell Row
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
AMRAP 12 Minutes
Competitive
3 Wall Walks
10 DB Snatch (50/35)
10 Box Jump Overs (24/20)
Performance
3 Scaled Wall Walks
10 DB Snatch (35/25)
10 Box Jump or Step Overs (24/20)
Lifestyle
3 Inchworms
10 DB Snatch
10 Box Step Overs
Bootcamp

Thursday, October 24th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
5 Inchworms
15 Light Weight DB Snatch
8 Knee Tuck Jumps

Strength

Push Press
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
Barbell Row
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
AMRAP 12 Minutes
Competitive
3 Wall Walks
10 DB Snatch (50/35)
10 Box Jump Overs (24/20)
Performance
3 Scaled Wall Walks
10 DB Snatch (35/25)
10 Box Jump or Step Overs (24/20)
Lifestyle
3 Inchworms
10 DB Snatch
10 Box Step Overs
Strength

Wednesday, October 23rd, 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 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

Accessory

1. Bench Press: 4 Sets x 8-12 Reps / Rest 1 Minute
2. Chin-Up: 3 Sets x 8-12 Reps / Rest 1 Minute
3. Ring or Bar Dips: 3 Sets x 8-12 Reps / Rest 1 Minute
Flash

Wednesday, October 23rd, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
200m Run
12 No Push-Up Burpees
8 Inchworms to Push-Up

Strength

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

WOD

Workout Format
For Time
20-19-18-17-16...
Competitive
Burpees
200m Run After Each Set
Performance
No Push-Up Burpees
200m Run After Each Set
Lifestyle
Elevated Burpees
200m Run After Each Set
Bootcamp

Wednesday, October 23rd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
200m Run
12 No Push-Up Burpees
8 Inchworms to Push-Up

Strength

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

WOD

Workout Format
For Time
20-19-18-17-16...
Competitive
Burpees
200m Run After Each Set
Performance
No Push-Up Burpees
200m Run After Each Set
Lifestyle
Elevated Burpees
200m Run After Each Set
Bootcamp

Tuesday, October 22nd, 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:
6 Clean Deadlift-Shrugs
6 Clean Deadlift-High Pull
6 Hang Muscle Clean
6 Hang Power Clean
Into:
2 Rounds:
200m Row
12 Band Push-Ups
12 Band Pull-Aparts

Strength

Snatch
EMOM x 6 Sets x 2 Reps @ 80% 1RM

WOD

Workout Format
3 Rounds
Competitive
500m Row
20 Hang Cleans (65/45)
15 Push-Ups
Performance
400m Row
20 Hang Cleans (45/35)
15 Knee Push-Ups or Elevated Push-Ups
Lifestyle
300m Row
20 DB Hang Cleans
15 Elevated Push-Ups
Flash

Tuesday, October 22nd, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into:
6 Clean Deadlift-Shrugs
6 Clean Deadlift-High Pull
6 Hang Muscle Clean
6 Hang Power Clean
Into:
2 Rounds:
200m Row
12 Band Push-Ups
12 Band Pull-Aparts

WOD

Workout Format
3 Rounds For Time
Competitive
500m Row
20 Hang Cleans (65/45)
15 Push-Ups
Performance
400m Row
20 Hang Cleans (45/35)
15 Knee Push-Ups or Elevated Push-Ups
Lifestyle
300m Row
20 DB Hang Cleans
15 Elevated Push-Ups
Strength

Monday, October 21th, 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. Barbell Glute Bridge: 3 Sets x 8-12 Reps / Rest 1 Minute
3. Plank: 3 Sets x 60-90 Seconds / Rest 1 Minute

Front Squats

7 Sets x 3 Reps @ 65% 1RM / Rest 1-2 Minutes
Bootcamp

Monday, October 21st, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into
2 Rounds:
12 Air Squats
12 Empty Bar Push Press
12 Ring Rows
20 Line Hops

Strength

Front Squats
On the Final Minute, Perform an AMRAP
1. 55% x 3 Reps
2. 65% x 3 Reps
3-12. 70% x 8 Sets x 3 Reps
Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time
21-15-9
Competitive
Thrusters (95/65)
Pull-Ups
Performance
Thrusters (65/45)
Jumping Pull-Ups
Lifestyle
DB Thrusters
Ring Rows
Flash

Monday, October 21st, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into
2 Rounds:
12 Air Squats
12 Empty Bar Push Press
12 Ring Rows
20 Line Hops

Strength

Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time
21-15-9
Competitive
Thrusters (95/65)
Pull-Ups
Performance
Thrusters (65/45)
Jumping Pull-Ups
Lifestyle
DB Thrusters
Ring Rows
Strength

Sunday, October 20th, 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. Pull-Up: 3 Sets x 8-15 Reps / Rest 1 Minute
3. Skull Crusher: 3 Sets x 8-12 Reps / Rest 1 Minute

Push Press

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
Olympic Weightlifting

Saturday, October 19th, 2024 - Olympic Weightlifting 189.2

Secondary Strength Movement

Back Squat

E2:30MOM7
6 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%
2 @ 85%
1 @ 90%
1 @ 90%
% of Back Squat

Clean Work

E1:30MOM5
Clean Singles
1st set: 3x 70%
2nd set: 3x 75%
3rd set: 2x 80%
4th set: 1x 85%
5th set: 1x 85%
% of Clean

Snatch Segment Deadlift

E2:30MOM3
NOTE: Perform each rep w/ 2s pause at knee. Stay on the whole foot throughout the entire movement.
1st set: 4x @ 90%
2nd set: 4x @ 90%
3rd set: 4x @ 90%
% of Snatch
Olympic Weightlifting

Saturday, October 19th, 2024 - Olympic Weightlifting 189.1

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: 2 Dip Squat + 1 Split Jerk @ 75%
3rd set: 1 Dip Squat + 1 Split Jerk @ 80%
4th set: 1 Dip Squat + 1 Split Jerk @ 85%
5th set: 1 Dip Squat + 1 Split Jerk @ 85%
6th set: 1 Dip Squat + 1 Split Jerk @ 85%
% of Jerk

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 85%
% of Snatch
Bootcamp

Saturday, October 19th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
3 Rounds:
8 Ring Rows
8 Knee Push-Ups
8 Air Squats
5 Empty Bar Thrusters
Rest 30 Seconds

WOD

Workout Format
AMRAP 15 Minutes
Competitive
5 Pull-Ups
10 Push-Ups
15 Air Squats
20/15 Cal Air Bike
Rest 5 Minutes
Death by Thrusters (95/65)
Performance
5 Jumping Pull-Ups
10 Elevated Push-Ups
15 Air Squats
15/10 Cal Air Bike
Rest 5 Minutes
Death by Thrusters (65/45)
Lifestyle
5 Ring Rows
10 Elevated Push-Ups
15 Air Squats
10/7 Cal Air Bike
Rest 5 Minutes
Death by Thrusters or DB Thrusters
Strength

Friday, October 18th, 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. Back Squat: 3 Sets x 8-12 Reps / Rest 1 Minute
3. Farmer Carry: 3 Sets x 30-60 Seconds / Rest 1 Minute

Deadlift

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

Friday, October 18th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Air Squats
10 DB Snatch @ Lighter than Working Weight
10 Goblet DB Deadlift
Into:
2 Rounds:
5 Box Jumps
10 DB Snatch @ Lighter than Working Weight
10 Empty Bar Deadlift

Strength

Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time x 3 Rounds
12-9-3
Competitive
Burpee Box Jump Over
DB Snatch (50/35)
Box Jump Over
Rest 3 Minutes
Performance
Burpee Box Jump Over
DB Snatch (35/25)
Box Jump Over
Rest 3 Minutes
Lifestyle
Burpee Plate Jump Over
DB Snatch
Plate Jump Over
Rest 3 Minutes
Bootcamp

Friday, October 18th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Air Squats
10 DB Snatch @ Lighter than Working Weight
10 Goblet DB Deadlift
Into:
2 Rounds:
5 Box Jumps
10 DB Snatch @ Lighter than Working Weight
10 Empty Bar Deadlift

Strength

Deadlifts 
On the Final Minute, Perform an AMRAP
1. 55% x 3 Reps
2. 65% x 3 Reps
3-12. 70% x 8 Sets x 3 Reps
Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time x 3 Rounds
12-9-3
Competitive
Burpee Box Jump Over
DB Snatch (50/35)
Box Jump Over
Rest 3 Minutes
Performance
Burpee Box Jump Over
DB Snatch (35/25)
Box Jump Over
Rest 3 Minutes
Lifestyle
Burpee Plate Jump Over
DB Snatch
Plate Jump Over
Rest 3 Minutes
Flash

Thursday, October 17th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
8 Inchworms
10 Ring Rows
12 Band Overhead Press
Rest 30 Seconds

Strength

Barbell Row
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time
21-15-9
Competitive
Strict HSPU
Strict Ring Dips
Push-Ups
Performance
Strict Pike Push-Ups
Strict Bar Dips or Assisted Ring Dips
Push-Ups
Lifestyle
Hand Release Push-Ups
Bench Dips
Elevated Push-Ups
Bootcamp

Thursday, October 17th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
8 Inchworms
10 Ring Rows
12 Band Overhead Press
Rest 30 Seconds

Strength

Push Press
On the Final Minute, Perform an AMRAP
1. 55% x 3 Reps
2. 65% x 3 Reps
3-12. 70% x 8 Sets x 3 Reps
Barbell Row
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time
21-15-9
Competitive
Strict HSPU
Strict Ring Dips
Push-Ups
Performance
Strict Pike Push-Ups
Strict Bar Dips or Assisted Ring Dips
Push-Ups
Lifestyle
Hand Release Push-Ups
Bench Dips
Elevated Push-Ups
Strength

Wednesday, October 16th, 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 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

Accessory

1. Bench Press: 4 Sets x 8-12 Reps / Rest 1 Minute
2. Bent Over DB Row: 3 Sets x 8-12 Reps / Rest 1 Minute
3. Overhead DB Hold: 3 Sets x 30-60 Seconds / Rest 1 Minute
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