Workouts

Today & Previous Upcoming
Flash

Wednesday, October 30th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
50 Skips
10 Push-Ups or Knee Push-Ups
10 Band Rows
10 Lying Leg Raises

Strength

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

WOD

Workout Format
20 Minute AMRAP ~ In Pairs (Split Work)
Competitive
50 Hand Release Push-Ups
100 Sit-Ups
150 Double Unders
Performance
50 Push-Ups or Elevated Push-Ups
100 Sit-Ups
150 Double Unders or 250 Single Unders
Lifestyle
30 Elevated Push-Ups
60 Sit-Ups
150 Single Unders
Bootcamp

Tuesday, October 29th, 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
Into:
1 Round:
200m Row
10 Push-Ups or Knee Push-Ups
16 Lunges
Into:
1 Round:
200m Row
5 Handstand Push-Ups
16 DB Front Rack Lunges

Strength

Snatch
5 Minutes to Warm-Up to 80% 1RM
Into:
EMOM x 5 Sets x 1-2 Reps @ 80% 1RM

WOD

Workout Format
4 Rounds
Competitive
20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges (35/25)
Rest 1:1 Work to Rest Ratio
Performance
20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges (25/15)
Rest 1:1 Work to Rest Ratio
Lifestyle
20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges
Rest 1:1 Work to Rest Ratio
Flash

Tuesday, October 29th, 2024 - Flash Classes

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
Into:
1 Round:
200m Row
10 Push-Ups or Knee Push-Ups
16 Lunges
Into:
1 Round:
200m Row
5 Handstand Push-Ups
16 DB Front Rack Lunges

WOD

Workout Format
4 Rounds
Competitive
20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges (35/25)
Rest 1:1 Work to Rest Ratio
Performance
20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges (25/15)
Rest 1:1 Work to Rest Ratio
Lifestyle
20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges
Rest 1:1 Work to Rest Ratio
Bootcamp

Monday, October 28th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into
2 Rounds:
12 Air Squats
12 No Push-Up Burpees
Into:
1 Round:
8 DB Thrusters
6 Burpees

Strength

Front Squats
On the Final Minute, Perform an AMRAP
1. 8 Reps @ 40% 1RM
2. 5 Reps @ 50% 1RM
3. 3 Reps @ 60% 1RM
4. 1 Rep @ 70% 1RM
5. AMRAP @ 75% 1RM
Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
12 Minute AMRAP
Competitive
10 DB Thrusters (35/25)
10 Burpees
Performance
10 DB Thrusters (25/15)
10 Burpees
Lifestyle
10 DB Thrusters
10 No Push-Up Burpees
Strength

Monday, October 28th, 2024 – Squat Sesh

General Warm-Up

2 Rounds:
30 Seconds Bird Dogs
16 Elephant Walks
10 Dynamic Squat Stretch
15 Air Squats

Front Squats

1 Set x 1 Rep @ 60% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1.5 Minutes
5 Sets x 3 Reps @ 70% 1RM / Rest 1.5 Minutes

Accessory

1. Back Squat: 4 Sets x 8-12 Reps / Rest 1 Minute
2. Stiff Leg Deadlift: 3 Sets x 8-12 Reps / Rest 1 Minute
3. Side Plank: 3 Sets x 30-90 Seconds Per Side / Rest 1 Minute
Flash

Monday, October 28th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into
2 Rounds:
12 Air Squats
12 No Push-Up Burpees
Into:
1 Round:
8 DB Thrusters
6 Burpees

Strength

Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
12 Minute AMRAP
Competitive
10 DB Thrusters (35/25)
10 Burpees
Performance
10 DB Thrusters (25/15)
10 Burpees
Lifestyle
10 DB Thrusters
10 No Push-Up Burpees
Strength

Sunday, October 27th, 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

Push Press

1 Set x 5 Reps @ 45% 1RM / Rest 1.5 Minutes
1 Set x 3 Reps @ 55% 1RM / Rest 1.5 Minutes
1 Set x 2 Reps @ 65% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 75% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 80% 1RM / Rest 1.5 Minutes
1 Set x AMRAP @ 85% 1RM / Rest 1.5 Minutes

Accessory

1. Strict Press: 5 Sets x 8-12 Reps / Rest 1 Minute
2. Chin-Up: 3 Sets x 8-15 Reps / Rest 1 Minute
3. Close Grip DB Bench Press: 3 Sets x 8-12 Reps / Rest 1 Minute
Strength

Saturday, October 26th, 2024 - 5th Anniversary Comp

WOD

Workout Format
For Reps
AMRAP 7
Alternating Rounds

6 Alt DB Snatches (50/35/25 lb)
6 T2B or
8 Leg Raises or
10 Knee Raises
6 Burpee over DB

Finals: Ouchie

For Time
4 Rounds

20/16 Calorie Echo Bike (Split as Needed)
10 Wall Walks / 10 Inch Worms + Pushup (Alternate Partners)
20 DB Bench (53/35/25)
Bootcamp

Friday, October 25th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Bike
30 Seconds Row
30 Seconds Skipping
30 Seconds Band Deadlift
30 Seconds Band Pull-Apart

Strength

Deadlifts 
On the Final Minute, Perform an AMRAP
1. 8 Reps @ 40% 1RM
2. 5 Reps @ 50% 1RM
3. 3 Reps @ 60% 1RM
4. 1 Rep @ 70% 1RM
5. AMRAP @ 75% 1RM
Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time with a Parther
Competitive
100 Calorie Row
100 Deadlifts (135/95)
100 Calorie Air Bike
100 Double Unders
100 Calorie Air Bike
100 Deadlifts (135/95)
100 Calorie Row
Performance
75 Calorie Row
100 Deadlifts (95/65)
75 Calorie Air Bike
100 Double Unders or 170 Single Unders
75 Calorie Air Bike
100 Deadlifts (95/65)
75 Calorie Row
Lifestyle
50 Calorie Row
70 Deadlifts
50 Calorie Air Bike
100 Single Unders
50 Calorie Air Bike
70 Deadlifts
50 Calorie Row
Strength

Friday, October 25th, 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

Deadlift

1 Set x 5 Reps @ 45% 1RM / Rest 1.5 Minutes
1 Set x 3 Reps @ 55% 1RM / Rest 1.5 Minutes
1 Set x 2 Reps @ 65% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 75% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 80% 1RM / Rest 1.5 Minutes
1 Set x AMRAP @ 85% 1RM / Rest 1.5 Minutes

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. Forearm Curls: 3 Sets x 8-12 Reps / Rest 1 Minute
Flash

Friday, October 25th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Bike
30 Seconds Row
30 Seconds Skipping
30 Seconds Band Deadlift
30 Seconds Band Pull-Apart

Strength

Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time with a Parther
Competitive
100 Calorie Row
100 Deadlifts (135/95)
100 Calorie Air Bike
100 Double Unders
100 Calorie Air Bike
100 Deadlifts (135/95)
100 Calorie Row
Performance
75 Calorie Row
100 Deadlifts (95/65)
75 Calorie Air Bike
100 Double Unders or 170 Single Unders
75 Calorie Air Bike
100 Deadlifts (95/65)
75 Calorie Row
Lifestyle
50 Calorie Row
70 Deadlifts
50 Calorie Air Bike
100 Single Unders
50 Calorie Air Bike
70 Deadlifts
50 Calorie Row
Bootcamp

Thursday, October 24th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
5 Inchworms
15 Light Weight DB Snatch
8 Knee Tuck Jumps

Strength

Push Press
On the Final Minute, Perform an AMRAP
1. 8 Reps @ 40% 1RM
2. 5 Reps @ 50% 1RM
3. 3 Reps @ 60% 1RM
4. 1 Rep @ 70% 1RM
5. AMRAP @ 75% 1RM
Barbell Row
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
AMRAP 12 Minutes
Competitive
3 Wall Walks
10 DB Snatch (50/35)
10 Box Jump Overs (24/20)
Performance
3 Scaled Wall Walks
10 DB Snatch (35/25)
10 Box Jump or Step Overs (24/20)
Lifestyle
3 Inchworms
10 DB Snatch
10 Box Step Overs
Flash

Thursday, October 24th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
5 Inchworms
15 Light Weight DB Snatch
8 Knee Tuck Jumps

Strength

Barbell Row
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
AMRAP 12 Minutes
Competitive
3 Wall Walks
10 DB Snatch (50/35)
10 Box Jump Overs (24/20)
Performance
3 Scaled Wall Walks
10 DB Snatch (35/25)
10 Box Jump or Step Overs (24/20)
Lifestyle
3 Inchworms
10 DB Snatch
10 Box Step Overs
Bootcamp

Wednesday, October 23rd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
200m Run
12 No Push-Up Burpees
8 Inchworms to Push-Up

Strength

Bench Press
On the Final Minute, Perform an AMRAP
1. 8 Reps @ 40% 1RM
2. 5 Reps @ 50% 1RM
3. 3 Reps @ 60% 1RM
4. 1 Rep @ 70% 1RM
5. AMRAP @ 75% 1RM
Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time
20-19-18-17-16...
Competitive
Burpees
200m Run After Each Set
Performance
No Push-Up Burpees
200m Run After Each Set
Lifestyle
Elevated Burpees
200m Run After Each Set
Strength

Wednesday, October 23rd, 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 @ 45% 1RM / Rest 1.5 Minutes
1 Set x 3 Reps @ 55% 1RM / Rest 1.5 Minutes
1 Set x 2 Reps @ 65% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 75% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 80% 1RM / Rest 1.5 Minutes
1 Set x AMRAP @ 85% 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 / Rest 1 Minute
3. Ring or Bar Dips: 3 Sets x 8-12 Reps / Rest 1 Minute
Flash

Wednesday, October 23rd, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
200m Run
12 No Push-Up Burpees
8 Inchworms to Push-Up

Strength

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

WOD

Workout Format
For Time
20-19-18-17-16...
Competitive
Burpees
200m Run After Each Set
Performance
No Push-Up Burpees
200m Run After Each Set
Lifestyle
Elevated Burpees
200m Run After Each Set
Bootcamp

Tuesday, October 22nd, 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
Into:
6 Clean Deadlift-Shrugs
6 Clean Deadlift-High Pull
6 Hang Muscle Clean
6 Hang Power Clean
Into:
2 Rounds:
200m Row
12 Band Push-Ups
12 Band Pull-Aparts

Strength

Snatch
EMOM x 6 Sets x 2 Reps @ 80% 1RM

WOD

Workout Format
3 Rounds
Competitive
500m Row
20 Hang Cleans (65/45)
15 Push-Ups
Performance
400m Row
20 Hang Cleans (45/35)
15 Knee Push-Ups or Elevated Push-Ups
Lifestyle
300m Row
20 DB Hang Cleans
15 Elevated Push-Ups
Flash

Tuesday, October 22nd, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into:
6 Clean Deadlift-Shrugs
6 Clean Deadlift-High Pull
6 Hang Muscle Clean
6 Hang Power Clean
Into:
2 Rounds:
200m Row
12 Band Push-Ups
12 Band Pull-Aparts

WOD

Workout Format
3 Rounds For Time
Competitive
500m Row
20 Hang Cleans (65/45)
15 Push-Ups
Performance
400m Row
20 Hang Cleans (45/35)
15 Knee Push-Ups or Elevated Push-Ups
Lifestyle
300m Row
20 DB Hang Cleans
15 Elevated Push-Ups
Bootcamp

Monday, October 21st, 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

Front Squats
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
Strength

Monday, October 21th, 2024 – Squat Sesh

General Warm-Up

2 Rounds:
30 Seconds Bird Dogs
16 Elephant Walks
10 Dynamic Squat Stretch
15 Air Squats

Front Squats

7 Sets x 3 Reps @ 65% 1RM / Rest 1-2 Minutes

Accessory

1. Back Squat: 4 Sets x 8-12 Reps / Rest 1 Minute
2. Barbell Glute Bridge: 3 Sets x 8-12 Reps / Rest 1 Minute
3. Plank: 3 Sets x 60-90 Seconds / Rest 1 Minute
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