Workouts

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Olympic Weightlifting

Saturday, September 28th, 2024 - Olympic Weightlifting 186.1

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

A) 3 sets : 2 Tall Muscle Snatch + 2 Tall Power Snatch w/ 2s pause in catch
w/ empty bar

Clean Warm Up

A) 3 sets : 2 Tall Muscle Clean + 2 Tall Power Clean w/ 2s pause in catch
w/ empty bar

Snatch Work

E1:30MOM6
3x At-Knee Power Snatch w/ 2s pause in catch
1st-3rd set: 60%
4th-6th set: 65%
% of Snatch or Power Snatch

Clean Work

E1:30MOM6
3x At-Knee Power Clean w/ 2s pause in catch
1st-3rd set: 60%
4th-6th set: 65%
% of Clean or Power Clean
Strength

Friday, September 27th, 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

Sumo Deadlift: 3 Sets x 8-12 Reps / Rest 1 Minute
Goblet Squat: 3 Sets x 8-12 Reps / Rest 1 Minute
Dumbbell Forearm Curls: 3 Sets x 8-12 Reps / Rest 1 Minute

Deadlift

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
Flash

Friday, September 27th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
15 Band Overhead Press
15 Band Good Mornings
8 Stiff-Leg Deadlifts
8 Knee or Elevated Push-Ups

WOD

Workout Format
For Time 
20-15-10-5
Competitive
Deadlifts (155/110)
Hand-Release Push-Ups
Calories on Bike
Performance
Deadlifts (115/85)
Elevated Push-Ups
Calories on Bike
Lifestyle
Deadlifts
Elevated Push-Ups
10/8 Calories on Bike
Bootcamp

Friday, September 27th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
15 Band Overhead Press
15 Band Good Mornings
8 Stiff-Leg Deadlifts
8 Knee or Elevated Push-Ups

Strength

Deadlifts 
EMOM X 10 Sets X 3 Reps @ 55% 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

Workout Format
For Time 
20-15-10-5
Competitive
Deadlifts (155/110)
Hand-Release Push-Ups
Calories on Bike
Performance
Deadlifts (115/85)
Elevated Push-Ups
Calories on Bike
Lifestyle
Deadlifts
Elevated Push-Ups
10/8 Calories on Bike
Flash

Thursday, September 26th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
200m Run
10 Med Ball Thrusters
8 Burpees

WOD

Workout Format
3 Rounds ~ For Time 
Competitive
400m Run
15 Thrusters (95/65)
20 Burpees
Performance
400m Run
15 Thrusters (45/35)
15 Burpees
Lifestyle
200m Run
15 Dumbbell Thrusters
15 Burpees
Bootcamp

Thursday, September 26th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
200m Run
10 Med Ball Thrusters
8 Burpees

Strength

Push Press
EMOM X 10 Sets X 3 Reps @ 55%m 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

Workout Format
3 Rounds ~ For Time 
Competitive
400m Run
15 Thrusters (95/65)
20 Burpees
Performance
400m Run
15 Thrusters (45/35)
15 Burpees
Lifestyle
200m Run
15 Dumbbell Thrusters
15 Burpees
Strength

Wednesday, September 25th, 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 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

Accessory

Bench Press: 3 Sets x 8-12 Reps / Rest 1 Minute
Barbell Bent Over Row: 3 Sets x 8-12 Reps / Rest 1 Minute
High Plank March: 3 Sets x 8-12 Reps Per Side / Rest 1 Minute
Flash

Wednesday, September 25th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
6 Inchworms to Push-Up
12 Ring Rows
12 Push-Ups
10 Sit-Ups

WOD

Workout Format
For Time
21-15-9
Competitive
Pull-Ups
Dumbbell Push Press (50/35)
Sit-Ups
Performance
Feet Elevated Ring Rows
Dumbbell Push Press (35/25)
Sit-Ups
Lifestyle
Ring Rows
Dumbbell Push Press
Crunches
Bootcamp

Wednesday, September 25th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
6 Inchworms to Push-Up
12 Ring Rows
12 Push-Ups
10 Sit-Ups

Strength

Bench Press
EMOM X 10 Sets X 3 Reps @ 55% 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

Workout Format
For Time
21-15-9
Competitive
Pull-Ups
Dumbbell Push Press (50/35)
Sit-Ups
Performance
Feet Elevated Ring Rows
Dumbbell Push Press (35/25)
Sit-Ups
Lifestyle
Ring Rows
Dumbbell Push Press
Crunches
Flash

Tuesday, September 24th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
15 Band Pull-Aparts
15 Band Good Mornings
30-Second Plank

WOD

Workout Format
For Time ~ In Pairs
Competitive
Row 6000 Meters
Performance
Row 5000 Meters
Lifestyle
Row 4000 Meters
Bootcamp

Tuesday, September 24th, 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-
3 Rounds:
15 Band Pull-Aparts
15 Band Good Mornings
30-Second Plank

Strength

Clean & Jerk
EMOM X 8 Sets X 2 Reps @ 70% 1RM

WOD

Workout Format
For Time ~ In Pairs
Competitive
Row 6000 Meters
Performance
Row 5000 Meters
Lifestyle
Row 4000 Meters
Strength

Monday, September 23rd, 2024 – Squat Sesh

General Warm-Up

2 Rounds:
30 Split Jacks
30 Seconds Bird Dogs
16 Elephant Walks
10 Dynamic Squat Stretches

Accessory

Back Squat
3 Sets X 8-12 Reps / Rest 1 Minutes
Reverse Lunges
3 Sets X 8-12 Reps per Side / Rest 1 Minute
Plank
3 Sets X 60-90 Seconds / Rest 1 Minute

Front Squats

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
Flash

Monday, September 23rd, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-Up
6 Deadlift-Shrugs
6 Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans to Front Squat
2 Rounds:
1 Minute Air Squats
1 Minute Plank Outs

WOD

Workout Format
5 Rounds, for Time
Competitive
5 Hang Cleans (135/95)
10 Burpees Over Bar
Rest 60 Seconds
Performance
5 Hang Cleans (95/65)
10 Burpees Over Bar
Rest 60 Seconds
Lifestyle
5 Hang Cleans
10 Elevated Burpees
Rest 60 Seconds
Bootcamp

Monday, September 23rd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-Up
6 Deadlift-Shrugs
6 Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans to Front Squat
2 Rounds:
1 Minute Air Squats
1 Minute Plank Outs

Strength

EMOM x 10 Sets x 3 Reps @ 55% 1RM or RPE 5
On the Final Minute, Perform an AMRAP

WOD

Workout Format
5 Rounds, For Time
Competitive
5 Hang Cleans (135/95)
10 Burpees Over Bar
Rest 60 Seconds
Performance
5 Hang Cleans (95/65)
10 Burpees Over Bar
Rest 60 Seconds
Lifestyle
5 Hang Cleans
10 Elevated Burpees
Rest 60 Seconds
Strength

Sunday, September 22nd, 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 Minutes
2) Band Face Pulls 3 Sets X 8-15 Reps / Rest 1 Minute
3) Band Tricep Press Down 3 Sets X 8-15 Reps / Rest 1 Minute

Push Press

5 Sets X 5 Reps @ 60% 1 Rm / Rest 1-2 Minutes
1 Set X AMRAP @ 60% 1 Rm / Rest 1-2 Minutes
Bootcamp

Saturday, September 21st, 2024 - Bootcamp

General Warm-Up

3 Rounds
2 Minutes Cardio of Choice
12 Med Ball Thrusters
12 Ring Rows
8 Burpees
8 Lunges

WOD

Workout Format
AMRAP 30 ~ In Pairs
Competitive
18 Calorie Row
18 Wall Balls (20/14)
16 Chest to Bar Pull-Ups
16 Burpees
16 Single Db Overhead Walking Lunges (35/25)
Performance
16 Calorie Row
16 Wall Balls (14/10)
14 Pull-Ups
14 Burpees
14 Single Db Overhead Walking Lunges (25/15)
Lifestyle
16 Calorie Row
16 Wall Balls
14 Ring Row
14 Burpees
14 Walking Lunges
Strength

Friday, September 20th, 2024 – Deadlift

General Warm-Up

30 Seconds Deadbugs
30 Seconds Runner Stretch
10 Empty Bar Stiff Leg Deadlifts
10 Cossack Squats
10 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) Walking Lunges 3 Sets X 8-12 Reps per Side / Rest 1 Minute
3) Db Farmer Carry 3 Sets X 30-60 Seconds / Rest 1 Minute

Deadlift

5 Sets X 5 Reps @ 60% 1 Rm / Rest 1-2 Minutes
1 Set X AMRAP @ 60% 1 Rm / Rest 1-2 Minutes
Flash

Friday, September 20th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
12 Band Overhead Press
12 Band Good Mornings
12 Air Squats

Strength

Deadlifts 
EMOM X 3 Sets X 5 Reps @ 50% 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

Workout Format
AMRAP 15 Minutes
Competitive
5 Push Press (115/80)
10 Front Squats
Rest 60 Seconds
Performance
5 Push Press (95/65)
10 Front Squats
Rest 60 Seconds
Lifestyle
5 Push Press (45/35)
10 Front Squats
Rest 60 Seconds
Bootcamp

Friday, September 20th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
12 Band Overhead Press
12 Band Good Mornings
12 Air Squats

Strength

Deadlifts 
EMOM X 10 Sets X 5 Reps @ 50% 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

Workout Format
AMRAP 15 Minutes
Competitive
5 Push Press (115/80)
10 Front Squats
Rest 60 Seconds
Performance
5 Push Press (95/65)
10 Front Squats
Rest 60 Seconds
Lifestyle
5 Push Press (45/35)
10 Front Squats
Rest 60 Seconds
Flash

Thursday, September 19th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
12 Band Rows
12 Band Overhead Press
12 Band Bicep Curls
30 Seconds Dead Hang

Strength

Push Press
EMOM X 3 Sets X 5 Reps @ 50%m 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

Workout Format
For Time 
15 - 9 - 6
Competitive
Chest to Bar Pull-Ups
Feet Elevated Ring Rows
DB Hang Cleans (35/25)
Performance
Pull-Ups
Feet Elevated Ring Rows
DB Hang Cleans (25/15)
Lifestyle
Feet Elevated Ring Rows
Ring Rows
DB Hang Cleans (15/10)
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