Workouts

Today & Previous Upcoming
Flash

Wednesday, October 16th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
5 Rounds:
30 Seconds Row
10 Knee Push-Ups
10 Band Row

Strength

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

WOD

Workout Format
E1.5MOM x 10 Rounds
Competitive
250/200m Row
Performance
200/150m Row
Lifestyle
1 Minute Row / 30 Second Rest
Bootcamp

Wednesday, October 16th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
5 Rounds:
30 Seconds Row
10 Knee Push-Ups
10 Band Row

Strength

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

WOD

Workout Format
E1.5MOM x 10 Rounds
Competitive
250/200m Row
Performance
200/150m Row
Lifestyle
1 Minute Row / 30 Second Rest
Flash

Tuesday, October 15th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into:
3 Rounds:
8 Empty Hang Power Snatch
8 Empty Hang Power Clean
10 Wall Balls
Rest 30 Seconds

WOD

Workout Format
5 Rounds For Time
Competitive
15 Wall Balls (20/14)
15 Hang Cleans (95/65)
Performance
15 Wall Balls (14/10)
15 Hang Cleans (65/45)
Lifestyle
15 Wall Balls
15 Hang Cleans
Bootcamp

Tuesday, October 15th, 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

Snatch
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
Bootcamp

Monday, October 14th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-Up
Into:
EMOM x 5 Minutes:
1. Skip
2. Ring Rows
3. Plank Outs
4. Sit-Ups
5. Shuttle Runs

WOD

Workout Format
For Time, in Teams of 4
Competitive
Partner A: 500m row
All team split work:
100 Lunges
100 Sit Ups
- Into -
Partner B: 500m row
All team split work:
100 Hand Release Push Ups
100 DB Snatch (50/35)
- Into -
Partner C: 500m Row
All team split work:
100 KBS (50/35)
100 Air Squats
- Into -
Partner D: 500m Row
All team split work:
100 Burpees
100 Single Arm DB OHP (50/35)
Performance
Partner A: 500m row
All team split work:
100 Lunges
100 Sit Ups
- Into -
Partner B: 500m row
All team split work:
100 Push Ups
100 DB Snatch (35/25)
- Into -
Partner C: 500m Row
All team split work:
100 KBS (35/25)
100 Air Squats
- Into -
Partner D: 500m Row
All team split work:
100 Burpees
100 Single Arm DB OHP (35/25)
Lifestyle
Partner A: 500m row
All team split work:
100 Assisted Lunges
100 Sit Ups
- Into -
Partner B: 500m row
All team split work:
100 Elevated Push Ups
100 DB Snatch
- Into -
Partner C: 500m Row
All team split work:
100 KBS
100 Air Squats
- Into -
Partner D: 500m Row
All team split work:
100 Plank-out Burpees
100 Single Arm DB OHP
Strength

Sunday, October 13th, 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. Band Row: 3 Sets x 8-15 Reps / Rest 1 Minute
3. Tricep Push-Ups: 3 Sets x 8-12 Reps / Rest 1 Minute

Push Press

7 Sets x 3 Reps @ 65% 1RM / Rest 1.5 Minutes
Bootcamp

Saturday, October 12th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
EMOM x 6 Minutes:
Row
Air Squats
Plank

WOD

Workout Format
4 Rounds in Pairs
Competitive
20 Back Squats Split (185/135)
1600m Row Split
Performance
20 Back Squats Split (135/95)
1600m Row Split
Lifestyle
16 Back Squats Split
1200m Row Split
Olympic Weightlifting

Saturday, October 12th, 2024 - Olympic Weightlifting 188.2

Secondary Strength Movement

Back Squat

E3:00MOM7
8 @ 65%
6 @ 70%
6 @ 75%
4 @ 80%
4 @ 80%
2 @ 85%
2 @ 85%
% of Back Squat

Clean Work

E1:30MOM5
Clean Singles
1st set: 3x 65%
2nd set: 3x 70%
3rd set: 3x 75%
4th set: 2x 80%
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: 5x @ 85%
2nd set: 5x @ 85%
3rd set: 5x @ 85%
% of Snatch
Olympic Weightlifting

Saturday, October 12th, 2024 - Olympic Weightlifting 188.1

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 @ 65%
2nd set: 3 Dip Squat + 1 Split Jerk @ 70%
3rd set: 2 Dip Squat + 1 Split Jerk @ 75%
4th set: 1 Dip Squat + 1 Split Jerk @ 80%
5th set: 1 Dip Squat + 1 Split Jerk @ 80%
6th set: 1 Dip Squat + 1 Split Jerk @ 80%
% of Snatch

Snatch Work

E1:30MOM5
Snatch Singles
1st set: 3x 65%
2nd set: 3x 70%
3rd set: 3x 75%
4th set: 2x 80%
5th set: 1x 85%
% of Snatch
Strength

Friday, October 11th, 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. DB Forearm Curls: 3 Sets x 10-15 Reps / Rest 1 Minute

Deadlift

7 Sets x 3 Reps @ 65% 1RM / Rest 1.5 Minutes
Flash

Friday, October 11th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Air Bike
30 Seconds Row
30 Seconds Burpees
1 Minute Rest

Strength

Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time In Pairs
Competitive
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Single DB Devil Press (30/20)
Performance
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Single DB Devil Press (20/10)
Lifestyle
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Burpees or Plank Out
Bootcamp

Friday, October 11th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Air Bike
30 Seconds Row
30 Seconds Burpees
1 Minute Rest

Strength

Deadlifts 
EMOM x 8 Sets x 5 Reps @ 60% 1RM or RPE 5
On the Final Minute Perform an AMRAP
Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time In Pairs
Competitive
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Single DB Devil Press (30/20)
Performance
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Single DB Devil Press (20/10)
Lifestyle
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Burpees or Plank Out
Flash

Thursday, October 10th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
10 Air Squats
10 Lunges
10 Band Overhead Press
5 Inchworms

Strength

Barbell Row
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time
Competitive
15-12-9-6
Front Squat (135/95)
20-18-16-14
Double DB Front Rack Walking Lunges (35/25)
6-4-2-1
Wall Walks
Performance
15-12-9-6
Front Squat (95/65)
20-18-16-14
Double DB Front Rack Walking Lunges (25/15)
6-4-2-1
Scaled Wall Walks
Lifestyle
15-12-9-6
Goblet Squat
20-18-16-14
Walking Lunges
6-4-2-1
Inchworms
Bootcamp

Thursday, October 10th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
10 Air Squats
10 Lunges
10 Band Overhead Press
5 Inchworms

Strength

Push Press
EMOM x 8 Sets x 5 Reps @ 60% 1RM or RPE 5
On the Final Minute Perform an AMRAP
Barbell Row
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time
Competitive
15-12-9-6
Front Squat (135/95)
20-18-16-14
Double DB Front Rack Walking Lunges (35/25)
6-4-2-1
Wall Walks
Performance
15-12-9-6
Front Squat (95/65)
20-18-16-14
Double DB Front Rack Walking Lunges (25/15)
6-4-2-1
Scaled Wall Walks
Lifestyle
15-12-9-6
Goblet Squat
20-18-16-14
Walking Lunges
6-4-2-1
Inchworms
Strength

Wednesday, October 9th, 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

7 Sets x 3 Reps @ 65% 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 Per Side / Rest 1 Minute
3. Plank: 3 Sets x 30-60 Seconds / Rest 1 Minute
Flash

Wednesday, October 9th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
200m Run
10 Inchworms to Push-Up
15 Ring Rows

Strength

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

WOD

Workout Format
20 Minute AMRAP
Competitive
20 Single Arm DB Push Press (35/25)
10 Burpee Over DB
20 Single Arm DB Push Press (35/25)
10 Burpee Over DB
800m Run
Performance
20 Single Arm DB Push Press (25/15)
10 Burpee Over DB
20 Single Arm DB Push Press (25/15)
10 Burpee Over DB
800m Run
Lifestyle
15 Single Arm DB Push Press
10 Plank Out Over DB
15 Single Arm DB Push Press
10 Plank Out Over DB
400m Run
Bootcamp

Wednesday, October 9th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
200m Run
10 Inchworms to Push-Up
15 Ring Rows

Strength

Bench Press
EMOM x 8 Sets x 5 Reps @ 60% 1RM or RPE 5
On the Final Minute Perform an AMRAP
Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
20 Minute AMRAP
Competitive
20 Single Arm DB Push Press (35/25)
10 Burpee Over DB
20 Single Arm DB Push Press (35/25)
10 Burpee Over DB
800m Run
Performance
20 Single Arm DB Push Press (25/15)
10 Burpee Over DB
20 Single Arm DB Push Press (25/15)
10 Burpee Over DB
800m Run
Lifestyle
15 Single Arm DB Push Press
10 Plank Out Over DB
15 Single Arm DB Push Press
10 Plank Out Over DB
400m Run
Flash

Tuesday, October 8th, 2024 - Flash Class

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
6 Muscle Snatch
6 Power Snatch
Into:
EMOM x 3 Rounds
Empty Bar Hang Snatch
Air Bike @ Moderate Pace

Strength

Snatch
EMOM x 12 Sets x 3 Reps @ 60% 1RM

WOD

Workout Format
5 Rounds For Time
Competitive
15/12 Cal Air Bike
10 Snatch (95/65)
Rest 2 Minutes
Performance
15/12 Cal Air Bike
10 Snatch (45/35)
Rest 2 Minutes
Lifestyle
10/8 Cal Air Bike
10 Snatch
Rest 2 Minutes
Bootcamp

Tuesday, October 8th, 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
6 Muscle Snatch
6 Power Snatch
Into:
EMOM x 3 Rounds
Empty Bar Hang Snatch
Air Bike @ Moderate Pace

Strength

Snatch
EMOM x 12 Sets x 3 Reps @ 60% 1RM

WOD

Workout Format
5 Rounds For Time
Competitive
15/12 Cal Air Bike
10 Snatch (95/65)
Rest 2 Minutes
Performance
15/12 Cal Air Bike
10 Snatch (45/35)
Rest 2 Minutes
Lifestyle
10/8 Cal Air Bike
10 Snatch
Rest 2 Minutes
Strength

Monday, October 7th, 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: 3 Sets x 8-12 Reps / Rest 1 Minute
2. Stiff Leg Deadlift: 3 Sets x 8-12 Reps Per Side / Rest 1 Minute
3. Hollow Hold: 3 Sets x 60-90 Seconds / Rest 1 Minute

Front Squats

1 Set x 5 Reps @ 40% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 50% 1RM / Rest 1-2 Minutes
1 Set x 2 Reps @ 60% 1RM / Rest 1-2 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1-2 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1-2 Minutes
1 Set x AMRAP @ 75% 1RM / Rest 1-2 Minutes
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