Workouts

Today & Previous Upcoming
Bootcamp

Friday, November 22nd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 Hang Muscle Snatches
10 Dynamic Squats
10 Prone Cobras
10 Overhead Squats
30-Second Arm Circles

Strength

Deadlifts 
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps
Plank
EMOM x 4 Rounds x 30 Seconds

WOD

Workout Format
AMRAP 16 ~ In Pairs ~ Share Work
Competitive
12 Thrusters (105/75)
12 Burpee Over Bar
24 Deadlifts (105/75)
Performance
12 Thrusters (95/65)
12 Burpee Over Bar
24 Deadlifts (95/65)
Lifestyle
12 Thrusters
12 Burpee Over Bar
24 Deadlifts
Strength

Friday, November 22nd, 2024 – Deadlift

General Warm-Up

30 Seconds Foam Rolling Outer Thigh per Leg
30 Seconds Foam Rolling Inner Thigh per Leg
30 Seconds Glute Release with Lacrosse Ball or Foam Roller per Side
10 Pancake Sit-Ups
10 Hip Circles per Leg
10 Cossack Squats per Leg (3-Second Hold)
10 Band Good Mornings

Deadlift

1 Set x 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set x 5 Reps @ 40% of 90% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 50% of 90% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 60% of 90% 1RM / Rest 1-2 Minutes
1 Set x 5 Reps @ 65% of 90% 1RM / Rest 2-4 Minutes
1 Set x 5 Reps @ 75% of 90% 1RM / Rest 2-4 Minutes
1 Set x AMRAP @ 85% of 90% 1RM / Rest 2-4 Minutes

Accessory

1. Deadlift: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Good Morning: 3-5 Sets x 10 Reps / Rest 1.5-3 Minutes
*Adjust the number of sets based on training age.*
Flash

Friday, November 22nd, 2024 - Flash class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 Hang Muscle Snatches
10 Dynamic Squats
10 Prone Cobras
10 Overhead Squats
30-Second Arm Circles

Strength

Plank
EMOM x 4 Rounds x 30 Seconds

WOD

Workout Format
16 Minute AMRAP ~ In Pairs ~ Share Work
Competitive
12 Thrusters (105/75)
12 Burpee Over Bar
24 Deadlifts (105/75)
Performance
12 Thrusters (95/65)
12 Burpee Over Bar
24 Deadlifts (95/65)
Lifestyle
12 Thrusters
12 Burpee Over Bar
24 Deadlifts
Bootcamp

Thursday, November 21st, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
10 Band Pull-Aparts
10 Air Squats
10 Hanging Knee Raises

Strength

Push Press
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps
Bent Over Rows
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format
For Time
Competitive
60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
Performance
60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
Lifestyle
40 Cal Row
40 Sit-Ups
30 Cal Row
30 Sit-Ups
10 Cal Row
10 Sit-Ups
Flash

Thursday, November 21st, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
10 Band Pull-Aparts
10 Air Squats
10 Hanging Knee Raises

Strength

Bent Over Rows 
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format
For Time
Competitive
60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
Performance
60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
Lifestyle
40 Cal Row
40 Sit-Ups
30 Cal Row
30 Sit-Ups
10 Cal Row
10 Sit-Ups
Bootcamp

Wednesday, November 20th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Inchworms to Push-Ups
10 Band Overhead Press
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows

Strength

Bench Press
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps
Every Minute on the Minute x 4 Rounds:
8 Chin-Ups

WOD

Workout Format
3 Rounds for Time
Competitive
21 Single DB Devil Press (65/45)
9 Pull-Ups
Performance
21 Single DB Devil Press (45/30)
9 Feet Elevated Ring Rows
Lifestyle
21 Single DB Devil Press
9 Ring Rows
Strength

Wednesday, November 20th, 2024 – Bench Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Secondary Strength Movement

Bench Press

1 Set x 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set x 5 Reps @ 40% of 90% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 50% of 90% 1RM / Rest
1-2 Minutes
1 Set x 3 Reps @ 60% of 90% 1RM / Rest 1-2 Minutes
1 Set x 5 Reps @ 70% of 90% 1RM / Rest 2-4 Minutes
1 Set x 5 Reps @ 80% of 90% 1RM / Rest 2-4 Minutes
1 Set x AMRAP @ 90% of 90% 1RM / Rest 2-4 Minutes

Accessory

1. Bench Press: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Pull-Ups: 3-5 Sets x 10 Reps / Rest 1.5-3 Minutes
*Adjust sets based on training age*
Flash

Wednesday, November 20th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Inchworms to Push-Ups
10 Band Overhead Press
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows

Strength

Every Minute on the Minute x 4 Rounds:
8 Chin-Ups

WOD

Workout Format
3 Rounds for Time
Competitive
21 Single DB Devil Press (65/45)
9 Pull-Ups
Performance
21 Single DB Devil Press (45/30)
9 Feet Elevated Ring Rows
Lifestyle
21 Single DB Devil Press
9 Ring Rows
Bootcamp

Tuesday, November 19th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Arm Circles
15 Seconds Forearm Stretch Per Side
30 Seconds Hops
8 Inchworms to Downward Dog
12 Dynamic Squats
12 Band Pull-Aparts
-into
2 Rounds:
6 Hang Muscle Cleans
6 Hang Power Cleans

Strength

Hang Power Clean
5 Minutes to Warm-Up to 65% 1RM
-into-
E1.5MOM x 5 Sets x 4 Reps @ 65% 1RM
DB Front Rack Shuttle Carry
30 Seconds On/30 Seconds Off Off x 6 Rounds

WOD

Workout Format
AMRAP 7 Minutes
Competitive
10 Shoulder to Overhead (95/65)
10 Burpee Over Rower
15 Cal Row
Performance
10 Shoulder to Overhead (115/75)
10 Burpee Over Rower
15 Cal Row
Lifestyle
10 Shoulder to Overhead
10 Burpee Over Rower
10 Cal Row
Flash

Tuesday, November 19th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Arm Circles
15 Seconds Forearm Stretch Per Side
30 Seconds Hops
8 Inchworms to Downward Dog
12 Dynamic Squats
12 Band Pull-Aparts
-into
2 Rounds:
6 Hang Muscle Cleans
6 Hang Power Cleans

Strength

DB Front Rack Shuttle Carry
30 Seconds On/30 Seconds Off Off x 6 Rounds

WOD

Workout Format
AMRAP 7 Minutes
Competitive
10 Shoulder to Overhead (95/65)
10 Burpee Over Rower
15 Cal Row
Performance
10 Shoulder to Overhead (115/75)
10 Burpee Over Rower
15 Cal Row
Lifestyle
10 Shoulder to Overhead
10 Burpee Over Rower
10 Cal Row
Bootcamp

Monday, November 18th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings
12 Band Rows

Strength

Back Squat
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps
KB Swings
EMOM x 4 Rounds x 3 Reps

WOD

Workout Format
For Time
8-6-4-2
Competitive
Wall Walks
Front Squats (220/155)
Performance
Scaled Wall Walks
Front Squats (155/110)
Lifestyle
Inchworms
Goblet Squats
Strength

Monday, November 18th, 2024 – Squat Sesh

General Warm-Up

30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh)
30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side
10 Pancake Sit-Ups
10 Hip Circles Per Leg
10 Deep Lunges Per Leg (3-Second Hold)
10 Air Squats

Secondary Strength Movement

Back Squat

1 Set x 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set x 5 Reps @ 40% of 90% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 50% of 90% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 60% of 90% 1RM / Rest 1-2 Minutes
1 Set x 5 Reps @ 65% of 90% 1RM / Rest 2-4 Minutes
1 Set x 5 Reps @ 75% of 90% 1RM / Rest 2-4 Minutes
1 Set x AMRAP @ 85% of 90% 1RM / Rest 2-4 Minutes

Accessory

1. Back Squat: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Stiff Leg Deadlifts: 3-5 Sets x 10 Reps @ Easy Weight / Rest 1.5-3 Minutes
Flash

Monday, November 18th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings
12 Band Rows

Strength

KB Swings
EMOM x 4 Rounds x 3 Reps

WOD

Workout Format
For Time
8-6-4-2
Competitive
Wall Walks
Front Squats (220/155)
Performance
Scaled Wall Walks
Front Squats (155/110)
Lifestyle
Inchworms
Goblet Squats
Strength

Sunday, November 17th, 2024 – Overhead Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Band Strict Press

Strict Press

1 Set x 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set x 5 Reps @ 40% of 90% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 50% of 90% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 60% of 90% 1RM / Rest 1-2 Minutes
1 Set x 5 Reps @ 65% of 90% 1RM / Rest 2-4 Minutes
1 Set x 5 Reps @ 75% of 90% 1RM / Rest 2-4 Minutes
1 Set x AMRAP @ 85% of 90% 1RM / Rest 2-4 Minutes

Accessory

1. Strict Press: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Chin-Ups: 3-5 Sets x 10 Reps / Rest 1.5-3 Minutes
*Adjust the number of sets based on training age.*
Gymnastics

Sunday, November 17th, 2024 – Gymnastics

Strength and Skill Work (40 minutes)

Assisted Pull-Ups with Band
4 sets of 6-8 reps
Isometric Hold on the Bar (hold halfway position)
4 sets of 10-12 seconds
Knee Raises on Bar
4 sets of 8-10 reps
Tuck Hold on Bar (hold knees to chest on the bar)
4 sets of 10-15 seconds
Controlled Eccentric Pull-Ups
5 sets of 4-5 reps (focus on the descent)

Cool Down (10 minutes)

Stretching for shoulders, lats, and core

Goal

Build strength, technique, and improve endurance on the bar.
Olympic Weightlifting

Saturday, November 16th, 2024 - Olympic Weightlifting 192.2

Snatch Singles

E1:30MOM6
NOTE: NO TNG REPS!!!!
1st set: 3 @ 65%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 70%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of Snatch

Clean & Jerk

E1:30MOM6
2 Clean + 1 Split Jerk
1st set: 3 @ 65%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 70%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of C&J

Snatch Pull

E2:30MOM3
ALL SETS: 2 Shrug Pull + 2 High Pull @ 80%
Olympic Weightlifting

Saturday, November 16th, 2024 - Olympic Weightlifting 192.1

General Warm-Up

20x PVC Shoulder Rotations
5x Empty Bar Good Morning
5x Plate OHS w/ light plate
10x Kneeling Hip Flexor Stretch w/ 2s hold
Barbell Warm Up: 10-15 minutes
A) 3 sets: 2 Snatch Balance + 2 OHS
w/ empty bar
B)3 sets : 3 Tall Snatch
w/ empty bar
C) 3 sets: 2 Tall Clean + 2 Tall Split Jerk
w/ empty bar

Front Squat

E3:00MOM5
1st set: 8 @ 60
2nd set: 8 @ 65
3rd set: 6 @ 70%
4th set: 8 @ 65%
5th set: 8 @ 60%
% of Front Squat

Snatch Balance + OHS

E2:00MOM6
2 Snatch Balance + 1 OHS
1st set: 60%
2nd set: 60%
3rd set: 65%
4th set: 65%
5th set: 70%
6th set: 70%
% of Snatch
Bootcamp

Saturday, November 16th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
-Into-
2 Rounds:
1 Minute Row
30-Second Dead Hang
20-Second Scap Pull-Ups
10 Ring Rows
16 Alternating Lunges

WOD

Workout Format
5 Rounds in Pairs
Competitive
1000m Row
14 Chest-to-Bar Pull-Ups
42 Alternating Lunges
Performance
1000m Row
14 Pull-Ups or Jumping Pull-Ups
42 Alternating Lunges
Lifestyle
1000m Row
14 Jumping Pull-Ups or Ring Rows
42 Alternating Lunges
Bootcamp

Friday, November 15th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 Hang Muscle Snatches
10 Dynamic Squats
10 Prone Cobras
10 Glute Bridges
30-Second Dead Hang

Strength

Deadlifts 
Every Minute on the Minute:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
90% 1RM x 2-3 Reps
Plank
EMOM x 4 Rounds x 30 Seconds

WOD

Workout Format
4 Rounds
Competitive
20/15 Cal Air Bike
15 Toes-to-Bar
9 Hang Power Snatch (75/50)
Performance
17/13 Cal Air Bike
15 Leg Raises
9 Hang Power Snatch (45/35)
Lifestyle
15/12 Cal Air Bike
15 Knee Raises or Sit-Ups
9 Hang Power Snatch
Strength

Friday, November 15th, 2024 – Deadlift

General Warm-Up

30 Seconds Foam Rolling Outer Thigh per Leg
30 Seconds Foam Rolling Inner Thigh per Leg
30 Seconds Glute Release with Lacrosse Ball or Foam Roller per Side
10 Pancake Sit-Ups
10 Hip Circles per Leg
10 Cossack Squats per Leg (3-Second Hold)
10 Band Good Mornings

Deadlift

1 Set x 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set x 5 Reps @ 40% of 90% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 50% of 90% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 60% of 90% 1RM / Rest 1-2 Minutes
1 Set x 5 Reps @ 65% of 90% 1RM / Rest 2-4 Minutes
1 Set x 5 Reps @ 75% of 90% 1RM / Rest 2-4 Minutes
1 Set x AMRAP @ 85% of 90% 1RM / Rest 2-4 Minutes

Accessory

1. Deadlift: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Good Morning: 3-5 Sets x 10 Reps / Rest 1.5-3 Minutes
*Adjust the number of sets based on training age.*
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