Workouts

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Flash

Monday, October 7th, 2024 - Flash Class

General Warm-Up

3 Rounds:
12 Band Good Morning
12 Air Squats
5 Burpees

Strength

Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time
21-15-9
Competitive
Deadlifts (185/130)
Burpee Over Bar
Performance
Deadlifts (135/95)
Burpee Over Bar
Lifestyle
Deadlifts
Plank Outs
Bootcamp

Monday, October 7th, 2024 - Bootcamp

General Warm-Up

3 Rounds:
12 Band Good Morning
12 Air Squats
5 Burpees

Strength

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

WOD

Workout Format
For Time
21-15-9
Competitive
Deadlifts (185/130)
Burpee Over Bar
Performance
Deadlifts (135/95)
Burpee Over Bar
Lifestyle
Deadlifts
Plank Outs
Strength

Sunday, October 6th, 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) Rear Delt Fly 3 Sets X 8-15 Reps / Rest 1 Minute
3) DB Overhead Tricep Extensions 3 Sets X 8-12 Reps / Rest 1 Minute

Push Press

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
Olympic Weightlifting

Saturday, October 5th, 2024 - Olympic Weightlifting 187.2

Secondary Strength Movement

Back Squat

E3:30MOM5
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 75%
% of Back Squat

Clean Warm Up

A) 3 sets: 3 Tall Clean w/ 2s pause in catch
w/ empty bar
B) 3 sets : 1 At-Knee Muscle Clean + 1 Mid-Thigh Muscle Clean + 1 High Hang Snatch
w/ empty bar
C) 3 sets: 1 At-Knee Clean + 1 Mid-Thigh Clean + 1 High Hang Clean
w/ empty bar

Clean Work

E1:30MOM5
1 At-Knee + 1 Mid-Thigh + 1 High Hang
1st set: 60-65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Clean

Clean Shrug

E3:00MOM3
1st set: 10 @ 60%
2nd set: 10 @ 60%
3rd set: 10 @ 60%
% of Clean
Olympic Weightlifting

Saturday, October 5th, 2024 - Olympic Weightlifting 187.1

General Warm-Up

10x Band Shoulder Rotations
5x (2 Empty Bar Good Morning + 2 Empty Bar Back Squat)
6x Spider Man Hip Flexor Stretch

Snatch Warm Up: 10-15 minutes

A) 3 sets: 3 Snatch Balance w/ 2s pause in catch
w/ empty bar
B)3 sets : 1 At-Knee Muscle Snatch + 1 Mid-Thigh Muscle Snatch + 1 High Hang Snatch
w/ empty bar
C) 3 sets: 1 At Knee Snatch + 1 Mid-Thigh Snatch + 1 High Hang Snatch
w/ empty bar

Snatch Balance

E1:30MOM5
1st set: 4x 60-65%
2nd set: 3x 70%
3rd set: 3x 70%
4th set: 3x 75%
5th set: 3x 75%
% of Snatch

Snatch Work

E1:30MOM5
1 At-Knee + 1 Mid-Thigh + 1 High Hang
1st set: 60-65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Snatch
Bootcamp

Saturday, October 5th, 2024 - Bootcamp

General Warm-Up

2 Rounds
15/10 Cal Air Bike
12 Ring Rows
12 Knee Push-Ups
12 Air Squats

WOD

Workout Format
20 Minute AMRAP
Competitive
5 Pull-Ups
10 Push-Ups
15 Air Squats
Performance
5 Pull-Ups
10 Push-Ups
15 Air Squats
Lifestyle
5 Pull-Ups
10 Push-Ups
15 Air Squats
Strength

Friday, October 4th, 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 Sumo Deadlift with a 2 Second Pause at the Knee

Accessory

1) Sumo Deadlift 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Front Squats 3 Sets X 8-12 Reps / Rest 1 Minute
3) Db Farmer Carry 3 Sets X 30-60 Seconds / Rest 1 Minute

Deadlift

1 Sets X 5 Reps @ 40% 1RM / Rest 1-2 Minutes
1 Sets X 3 Reps @ 50% 1 Rm / Rest 1-2 Minutes
1 Sets X 2 Reps @ 60% 1 Rm / Rest 1-2 Minutes
1 Sets X 1 Reps @ 65% 1 Rm / Rest 1-2 Minutes
1 Sets X 1 Reps @ 70% 1 Rm / Rest 1-2 Minutes
1 Set X Amrap @ 75% 1 Rm / Rest 1-2 Minutes
Flash

Friday, October 4th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
15 Band Good Mornings
12 Air Squats
10 Sit-Ups

WOD

Workout Format
For Time With A Partner
Competitive
30 Wall Balls (20/14)
60 Sit-Ups
90 KB Swings (50/35)
120 Double Unders
Every 2 Minutes Do 5 Sync Handstand Push-Ups
Performance
30 Wall Balls (14/10)
60 Sit-Ups
90 KB Swings (35/25)
120 Double Unders Or 200 Single Unders
Every 2 Minutes Do 5 Sync Hand Release Push-Ups
Lifestyle
30 Wall Ball Squats
60 Sit-Ups
90 KB Swings
120 Single Unders
Every 2 Minutes Do 5 Sync Elevated Push-Ups
Bootcamp

Friday, October 4th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
15 Band Good Mornings
12 Air Squats
10 Sit-Ups

Strength

Deadlifts 
Min 1) 5 Reps @ 40% 1RM
Min 2) 3 Reps @ 50% 1RM
Min 3) 1 Rep @ 60% 1RM
Min 4) AMRAP @ 70% 1RM

WOD

Workout Format
For Time With A Partner
Competitive
30 Wall Balls (20/14)
60 Sit-Ups
90 KB Swings (50/35)
120 Double Unders
Every 2 Minutes Do 5 Sync Handstand Push-Ups
Performance
30 Wall Balls (14/10)
60 Sit-Ups
90 KB Swings (35/25)
120 Double Unders Or 200 Single Unders
Every 2 Minutes Do 5 Sync Hand Release Push-Ups
Lifestyle
30 Wall Ball Squats
60 Sit-Ups
90 KB Swings
120 Single Unders
Every 2 Minutes Do 5 Sync Elevated Push-Ups
Flash

Thursday, October 3rd, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
8 Inchworms To Knee Push-Up
12 Box Jumps Or Step-Ups
12 Ring Rows

WOD

Workout Format
5 Rounds
Competitive
1 Minute AMRAP
3 Burpee Pull-Ups
6 Box Jump Overs (24"/20")
Rest 2 Minutes
Performance
1 Minute AMRAP
3 Burpee To Target
6 Box Jump Overs
Rest 2 Minutes
Lifestyle
1 Minute AMRAP
3 Burpee
6 Plate Jump Overs
Rest 2 Minutes
Bootcamp

Thursday, October 3rd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
8 Inchworms To Knee Push-Up
12 Box Jumps Or Step-Ups
12 Ring Rows

Strength

Push Press
Min 1) 5 Reps @ 40% 1RM
Min 2) 3 Reps @ 50% 1RM
Min 3) 1 Rep @ 60% 1RM
Min 4) AMRAP @ 70% 1RM

WOD

Workout Format
5 Rounds
Competitive
1 Minute AMRAP
3 Burpee Pull-Ups
6 Box Jump Overs (24"/20")
Rest 2 Minutes
Performance
1 Minute AMRAP
3 Burpee To Target
6 Box Jump Overs
Rest 2 Minutes
Lifestyle
1 Minute AMRAP
3 Burpee
6 Plate Jump Overs
Rest 2 Minutes
Strength

Wednesday, October 2nd, 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 @ 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

Accessory

1) Bench Press 3 Sets X 8-12 Reps / Rest 1 Minute
2) Single Arm DB Row 3 Sets X 8-12 Reps Per Side / Rest 1 Minute
3) Side Plank 3 Sets X 30-60 Seconds Per Side / Rest 1 Minute
Flash

Wednesday, October 2nd, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Every 30 Seconds X 9 Rounds
Air Bike
Row
Push-Ups Or Elevated Push-Ups

WOD

Workout Format
20 Seconds Work / 10 Seconds Rest x 8 Rounds
Competitive
1) Air Bike
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes - Repeat
Performance
1) Air Bike
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes - Repeat
Lifestyle
1) Air Bike
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes - Repeat
Bootcamp

Wednesday, October 2nd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Every 30 Seconds X 9 Rounds
Air Bike
Row
Push-Ups Or Elevated Push-Ups

Strength

Bench Press
Min 1) 5 Reps @ 40% 1RM
Min 2) 3 Reps @ 50% 1RM
Min 3) 1 Rep @ 60% 1RM
Min 4) AMRAP @ 70% 1RM

WOD

Workout Format
20 Seconds Work / 10 Seconds Rest x 8 Rounds
Competitive
1) Air Bike
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes - Repeat
Performance
1) Air Bike
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes - Repeat
Lifestyle
1) Air Bike
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes - Repeat
Flash

Tuesday, October 1st, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
6 Clean Deadlift-Shrugs
6 Clean Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans
6 Push Jerks
6 Split Jerks
-Into-
50 Single Unders
10 DB Snatch
25 Double Under Attempts
10 DB Snatch

WOD

Workout Format
5 Rounds For Time
Competitive
15 DB Snatches (50/35)
50 Double Unders
Performance
15 DB Snatches (35/25)
50 Double Unders Or 85 Single Unders
Lifestyle
15 DB Snatches
50 Single Unders
Bootcamp

Tuesday, October 1st, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
6 Clean Deadlift-Shrugs
6 Clean Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans
6 Push Jerks
6 Split Jerks
-Into-
50 Single Unders
10 DB Snatch
25 Double Under Attempts
10 DB Snatch

Strength

Clean & Jerk
E1:30OM X 5 Sets X 1 Rep @ 80% 1RM

WOD

Workout Format
5 Rounds For Time
Competitive
15 DB Snatches (50/35)
50 Double Unders
Performance
15 DB Snatches (35/25)
50 Double Unders Or 85 Single Unders
Lifestyle
15 DB Snatches
50 Single Unders
Bootcamp

Monday, September 30th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-Up
- Into-
3 Rounds
200m Run
10 Lunges
10 Knee Push-Ups
10 Ring Rows

WOD

Workout Format
For Time, In Pairs
Competitive
In a Weighted Vest (20/14)
100 Squats Split
200m Run Together
100 Push-Ups Split
200m Run Together
100 Lunges Split
200m Run Together
100 Ring Rows Split
200m Run Together
30 Bear Crawl Split
Performance
100 Squats Split
200m Run Together
100 Push-Ups Split
200m Run Together
100 Lunges Split
200m Run Together
100 Ring Rows Split
200m Run Together
30 Bear Crawl Split
Lifestyle
60 Squats Split
200m Run Together
60 Elevated Push-Ups Split
200m Run Together
60 Lunges Split
200m Run Together
60 Ring Rows Split
200m Run Together
20 Bear Crawl Split
Strength

Sunday, September 29th, 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

Strict Press: 5 Sets x 8-12 Reps / Rest 1 Minute
Dumbbell Bent Over Row: 3 Sets x 8-15 Reps / Rest 1 Minute
Dumbbell Skull Crusher: 3 Sets x 8-12 Reps / Rest 1 Minute

Push Press

1 Set x 2 Reps @ 55% 1RM / Rest 1-2 Minutes
1 Set x 2 Reps @ 60% 1RM / Rest 1-2 Minutes
3 Sets x 5 Reps @ 65% 1RM / Rest 1-2 Minutes
1 Set x AMRAP @ 65% 1RM / Rest 1-2 Minutes
Bootcamp

Saturday, September 28th, 2024 - Bootcamp

General Warm-Up

2 Rounds
200m Run
12 Ring Rows
12 Med Ball Power Cleans
12 Air Squats

WOD

Workout Format
10 Rounds for Time ~ In Pairs
Competitive
30 Air Squats (Split)
20 Dumbbell Power Cleans (Split)
10 Pull-Ups (Split)
200m Run Together
Performance
30 Air Squats (Split)
20 Dumbbell Power Cleans (Split)
10 Jumping Pull-Ups (Split)
200m Run Together
Lifestyle
30 Air Squats (Split)
20 Dumbbell Power Cleans (Split)
10 Ring Rows (Split)
100m Run Together
Olympic Weightlifting

Saturday, September 28th, 2024 - Olympic Weightlifting 186.2

Secondary Strength Movement

Back Squat

E3:30MOM5
12 @ 50-55%
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 70%
% of Back Squat

Snatch Shrug

E3:00MOM3
1st set: 10 @ 60%
2nd set: 10 @ 60%
3rd set: 10 @ 60%
% of Snatch
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