Workouts

Today & Previous Upcoming
Bootcamp

Tuesday, September 3rd, 2024 - Bootcamp

Strength

Snatch + Overhead Squat
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme
5 Sets X 1+2 Reps / Rest 60-90 Seconds
-into-
Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme
5 Sets X 2 + 1 Reps / Rest 60-90 Seconds

Strength

Back Squat
Build to a Heavy 3 Reps in 12 Minutes/ Rest 60-90 Seconds
3 Sets X 1 Rep at Heaviest 3 / Rest 60-90 Seconds

WOD

Workout Format
AMRAP 15
Competitive
1 Power Clean
1 Hang Squat Clean
2 Shoulder to Overhead
Performance
1 Power Clean
1 Hang Squat Clean
2 Shoulder to Overhead
Lifestyle
1 Power Clean
1 Hang Squat Clean
2 Shoulder to Overhead
Competitive
5 Burpees
10 DB Push Press (35/25)
8/6 Cal Bike
12 Lunges
Performance
5 Burpees
10 DB Push Press (25/15)
8/6 Cal Bike
12 Lunges
Lifestyle
4 No-pushup Burpees
10 DB Push Press
6/4 Cal Bike
10 Lunges

Notes

2 Rounds
2 Minute Cardio of Choice
15 Band Shoulder Press
15 Band Good Mornings
15 Air Squats
-Into-
6 Snatch Deadlift-Shrugs With Pvc.
6 Snatch Deadlift-High Pulls With Pvc.
6 Hang Muscle Snatch With Pvc
6 Hang Power Snatch With Pvc
6 Muscle Snatch With Pvc
6 Power Snatch to Overhead Squat With Pvc
-Into-
6 Deadlift-Shrugs With Pvc.
6 Deadlift-High Pulls With Pvc.
6 Hang Muscle Cleans With Pvc
6 Hang Power Cleans With Pvc
6 Muscle Clean With Pvc
6 Power Cleans to Front Squat With Pvc
Bootcamp

Monday, September 2nd, 2024 - Bootcamp

General Warm-Up

2 Rounds
200M Run
15 Ring Rows
15 Knee Push-Ups or Elevated Push-Ups
15 Band Good Mornings

WOD

Workout Format
As Many Reps As Possible in 30 Minutes ~ In Pairs ~ Split Work
In Pairs ~ Split Reps
Competitive
10 Pull-Ups
10 Push-Ups
10 KB Swings @53/35
10 Sit-Ups
*Add 4 Reps Each Round
Performance
10 Pull-Ups
10 Push-Ups
10 KB Swings 35/25
10 Sit-Ups
*Add 4 Reps Each Round
Lifestyle
10 Pull-Ups
10 Push-Ups
10 KB Swings 35/25
10 Sit-Ups
*Add 2 Reps Each Round
Gymnastics

Sunday, September 1st, 2024 – Gymnastics

Strength and Skill Work (35 minutes)

Hollow Body Holds
3 sets of 30 seconds
Focus on keeping your lower back pressed into the floor.
Hanging Knee-Leg Raises
4 sets of 10-12 reps
Start with bent knees and progress to straight legs over time.
Toes-to-Bar Progressions
4 sets of 5-8 reps
Start with a hanging knee raise and then practice bringing your toes to the bar.

Accessory

Planks
3 sets of 1 minute
Flutter Kicks
3 sets of 30 seconds

Cool Down (10 minutes)

Focus on grip and shoulders (e.g., wrist flexor stretch, overhead tricep stretch).
Strength

Sunday, September 1st, 2024 – Overhead Press

General Warm-Up

20 Band Pull Aparts
20 Cuban Press
15 Empty Bar or Very Light Strict Press

Accessory

1) Push Press 5 Sets X 3 Reps / Rest 1 Minutes
2) Db Tricep Extensions 3 Sets X 10-15 Reps / Rest 30 Seconds
3) Pendlay Row 3 Sets X 8-15 Reps / Rest 1 Minute

Strict Press

Build To A Heavy 3 Rep / Rest 2-5 Minutes
Bootcamp

Saturday, August 31st, 2024 - Bootcamp

WOD

Workout Format
COMPETITIVE

PERFORMANCE

LIFESTYLE
Olympic Weightlifting

Saturday, August 31st, 2024 - Olympic Weightlifting 183.2

Split Jerk Work

E2:00MOM5
Split Jerk w/ 2s pause catch
1st set: 3x 65%
2nd set: 3x 70%
3rd set: 3x 75%
4th set: 2x 80%
5th set: 2x 80%
% of Jerk

Front Squat

E2:30MOM5
2x (1 1/4 FS) + 3 Regular FS
TOTAL 5 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Front Squat
Olympic Weightlifting

Saturday, August 31st, 2024 - Olympic Weightlifting 183.1

General Warm-Up

10x Band Sword Shoulder Rotations
10x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Hip Flexor Stretch + T Spine Reach

Snatch Warm Up: 5 Minutes

A) 3 sets : 2 Muscle Snatch + 2 Snatch Balance
w/ empty bar
B) 3 sets: 2 Tall Snatch + 2 Floor Snatch w/ light weight (50%) or empty bar

Clean Warm Up: 5 Minutes

A) 3 sets: 2 Muscle Clean + 2 Front Squat
w/ empty bar
B) 3 sets: 2 Tall Clean+ 1 Floor Clean w/ light weight (50%) or empty bar

Snatch Work

Snatch Singles: 1:00 EFFORT + 1:00 REST EACH SET
3 @ 65-68%
3 @ 70-73%
2 @ 75-78%
1 @ 80-85%
1 @ 80-85%
2 @ 75-78%
3 @ 70-73%
% of Snatch

Clean Work

Clean Singles: 1:00 EFFORT + 1:00 REST EACH SET
3 @ 65-68%
3 @ 70-73%
2 @ 75-78%
1 @ 80-85%
1 @ 80-85%
2 @ 75-78%
3 @ 70-73%
% of Clean
Flash

Friday, August 30th, 2024 - Flash Class

General Warm-Up

2 Rounds
200M Run
10 Air Squats
10 Pike Push-Ups
10 Glute Bridge

WOD

Workout Format
In Pairs ~ For Time
Competitive
100 Wall Balls Split (20/14)
2KM Row Together
100 Wall Balls Split (20/14)
Performance
100 Wall Balls Split (14/10)
2KM Row Together
100 Wall Balls Split (14/10)
Lifestyle
80 Wall Balls Split
1.5km Row
80 Wall Balls Split
Bootcamp

Friday, August 30th, 2024 - Bootcamp

General Warm-Up

2 Rounds
200M Run
10 Air Squats
10 Pike Push-Ups
10 Glute Bridge
-Into-
5 Empty Bar Deadlift With a 2 Second Pause at the Knee

Strength

Deadlifts 
Take 7 Minutes to Build to a 6/10 Difficulty 1 Rep
2 Sets X 5 Reps @ 6/10 Weight / Rest 1-2 Minutes
1 Set X AMRAP @ 6/10 Weight / Rest 1-2 Minutes

WOD

Workout Format
In Pairs ~ For Time
Competitive
100 Wall Balls Split (20/14)
2KM Row Together
100 Wall Balls Split (20/14)
Performance
100 Wall Balls Split (14/10)
2KM Row Together
100 Wall Balls Split (14/10)
Lifestyle
80 Wall Balls Split
1.5km Row
80 Wall Balls Split
Flash

Thursday, August 29th, 2024 - Flash Class

General Warm-Up

2 Rounds
16 Box Step-Ups
15 Band Bicep Curls
15 Band Overhead Press
10 No Equipment Split Jerks

WOD

Workout Format
3 Rounds
Competitive
15 Box Jump Overs (24/20)
16 Single Db Clean and Split Jerks (50/35)
Performance
15 Box Jump Overs or Step Overs (20/20)
16 Single Db Clean and Split Jerks (35/25)
Lifestyle
15 Box Step Overs
16 Single Db Clean and Split Jerks
Bootcamp

Thursday, August 29th, 2024 - Bootcamp

General Warm-Up

2 Rounds
16 Box Step-Ups
15 Band Bicep Curls
15 Band Overhead Press
10 No Equipment Split Jerks
-Into-
5 Empty Bar Overhead Press With a 2 Second Pause Overhead

Strength

Overhead Press
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max

WOD

Workout Format
3 Rounds
Competitive
15 Box Jump Overs (24/20)
16 Single Db Clean and Split Jerks (50/35)
Performance
15 Box Jump Overs or Step Overs (20/20)
16 Single Db Clean and Split Jerks (35/25)
Lifestyle
15 Box Step Overs
16 Single Db Clean and Split Jerks
Flash

Wednesday, August 28th, 2024 - Flash Class

WOD

Workout Format
6 Rounds
Competitive
4 Strict Toes to Bar
6 Strict Pull-Ups
8 Strict Dips
Performance
4 Strict Hanging Leg Raises
6 Feet Elevated Ring Rows
8 Hand Release Push-Ups
Lifestyle
4 Strict Hanging Knee Raises or Lying Knee Tucks
6 Parallel With the Floor Ring Rows or Ring Rows
8 Push-Ups or Elevated Push-Ups

Notes

1 Round
1.5 Minutes Cardio of Choice
14 Sit-Ups
14 Ring Rows
14 Push-Ups
-Into-
1 Round
1.5 Minutes Cardio of Choice
5 Hanging Leg Raises
6 Pull-Ups
7 Dips
Bootcamp

Wednesday, August 28th, 2024 - Bootcamp

Strength

Bench Press
Take 7 Minutes to Build to a 6/10 Dificulty 1 Rep
2 Sets X 5 Reps @ 6/10 Weight / Rest 1-2 Minutes
1 Set X AMRAP @ 6/10 Weight / Rest 1-2 Minutes

WOD

Workout Format
6 Rounds
Competitive
4 Strict Toes to Bar
6 Strict Pull-Ups
8 Strict Dips
Performance
4 Strict Hanging Leg Raises
6 Feet Elevated Ring Rows
8 Hand Release Push-Ups
Lifestyle
4 Strict Hanging Knee Raises or Lying Knee Tucks
6 Parallel With the Floor Ring Rows or Ring Rows
8 Push-Ups or Elevated Push-Ups

Notes

1 Round
1.5 Minutes Cardio of Choice
14 Sit-Ups
14 Ring Rows
14 Push-Ups
-Into-
1 Round
1.5 Minutes Cardio of Choice
5 Hanging Leg Raises
6 Pull-Ups
7 Dips
-Into-
5 Empty Bar Bench Press With a 2 Second Pause on the Chest.
Flash

Tuesday, August 27th, 2024 - Flash Class

WOD

Workout Format
15 Minute AMRAP
Competitive
Max Distance Row
Every Minute and a Half
12 Alternating Db Snatches (50/35)
6 Burpee Over DB
Performance
Max Distance Row
Every Minute and a Half
10 Alternating Db Snatches (35/25)
5 Burpee Over DB
Lifestyle
Max Distance Row
Every Minute and a Half
8 Alternating Db Snatches
4 Burpee Over DB

Notes

2 Rounds
50 Line Hops
10 Inchworms to Push-up
10 Squat Jumps
10 Band Good Mornings
Bootcamp

Tuesday, August 27th, 2024 - Bootcamp

Strength

Snatch
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme
5 Sets X 1+2 Reps / Rest 60-90 Seconds
-into-
Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme
5 Sets X 2 + 1 Reps / Rest 60-90 Seconds

WOD

Workout Format
15 Minute AMRAP
Competitive
Max Distance Row
Every Minute and a Half
12 Alternating Db Snatches (50/35)
6 Burpee Over DB
Performance
Max Distance Row
Every Minute and a Half
10 Alternating Db Snatches (35/25)
5 Burpee Over DB
Lifestyle
Max Distance Row
Every Minute and a Half
8 Alternating Db Snatches
4 Burpee Over DB

Notes

2 Rounds
50 Line Hops
10 Inchworms to Push-up
10 Squat Jumps
10 Band Good Mornings
-Into-
6 Snatch Deadlift-Shrugs With Pvc.
6 Snatch Deadlift-High Pulls With Pvc.
6 Hang Muscle Snatch With Pvc
6 Hang Power Snatch With Pvc
6 Muscle Snatch With Pvc
6 Power Snatch to Overhead Squat With Pvc
-Into-
6 Deadlift-Shrugs With Pvc.
6 Deadlift-High Pulls With Pvc.
6 Hang Muscle Cleans With Pvc
6 Hang Power Cleans With Pvc
6 Muscle Clean With Pvc
6 Power Cleans to Front Squat With Pvc
Strength

Monday, August 26th, 2024 – Squat Sesh

General Warm-Up

2 Rounds
30 Split Jacks
30 Seconds Bird Dogs
16 Elephant Walks
10 Dynamic Squat Stretch
Squat Progression
10 Air Squats
10 Cobra Squats
5 Back Squat With 3 Second Pause at the Bottom

Secondary Strength Movement

Back Squat

Build to Heavy 5 Reps / Rest 2-5 Minutes

Accessory

1) Split Squats 3 Sets X 8-12 Reps per Side/ Rest 1 Minutes
2) Glute Bridge 3 Sets X 10-15 Reps / Rest 1 Minute
3) Hollow Hold 3 Sets X 60-90 Seconds / Rest 1 Minute
Flash

Monday, August 26th, 2024 - Flash Class

WOD

Workout Format
12 Minute AMRAP
Competitive
20 Air Squats
25 Sit-Ups
15/11 Cal Air Bike
Performance
20 Air Squats
25 Sit-Ups
12/9 Cal Air Bike
Lifestyle
20 Air Squats
15 Sit-Ups
1.5 Minute Air Bike

Notes

Gerneral Warm-up
3 Rounds
200M Run
16 Mountain Climbers
10 Air Squats
Squat Progression
10 Air Squats
10 Cobra Squats
5 Back Squat With a 2 Second Pause at the Bottom
Bootcamp

Monday, August 26th, 2024 - Bootcamp

Strength

Back Squat
Build to a Heavy 3 Reps in 12 Minutes/ Rest 60-90 Seconds
3 Sets X 1 Rep at Heaviest 3 / Rest 60-90 Seconds

WOD

Workout Format
12 Minute AMRAP
Competitive
20 Air Squats
25 Sit-Ups
15/11 Cal Air Bike
Performance
20 Air Squats
25 Sit-Ups
12/9 Cal Air Bike
Lifestyle
20 Air Squats
15 Sit-Ups
1.5 Minute Air Bike

Notes

Gerneral Warm-up
3 Rounds
200M Run
16 Mountain Climbers
10 Air Squats
Squat Progression
10 Air Squats
10 Cobra Squats
5 Back Squat With a 2 Second Pause at the Bottom
Gymnastics

Sunday, August 25th, 2024 – Gymnastics

Strength Work (30 minutes)

Assisted Pull-Ups or Assisted Chest to Bar
4 sets of 8-10 reps
Use a resistance band. Focus on smooth, controlled movements.
Negative Pull-Ups
4 sets of 6-8 reps
Jump to the top position and lower yourself slowly (3-5 seconds down).
Inverted Rows
4 sets of 10-12 reps
Perform with feet elevated to increase difficulty if needed. (Use weight if you can)
Dumbbell Rows
4 sets of 8-12 reps per side
Focus on full range of motion and proper form.

Core Strengthening (15 minutes)

Planks
3 sets of 45-60 seconds
Hollow Body Holds
3 sets of 20-30 seconds

Cool Down (10 minutes)

Static stretching for shoulders, back, and arms.
Strength

Sunday, August 25th, 2024 – Overhead Press

General Warm-Up

20 Band Pull Aparts
20 Cuban Press
15 Empty Bar or Very Light Strict Press

Accessory

1) Push Press 5 Sets X 3 Reps / Rest 1 Minutes
2) Db Tricep Extensions 3 Sets X 10-15 Reps / Rest 30 Seconds
3) Pendlay Row 3 Sets X 8-15 Reps / Rest 1 Minute

Strict Press

Build To A Heavy 3 Rep / Rest 2-5 Minutes
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