Workouts

Today & Previous Upcoming
Flash

Wednesday, December 4th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings, 60 Seconds
Scorpion Stretch, 60 Seconds
Inchworm to Push-Up, 60 Seconds
Scap Pull-Ups, 60 Seconds
Ring Rows, 60 Seconds
- Into -
Push-Ups (Scaled), 60 Seconds
Band Lat Pulldowns, 60 Seconds
Assisted Ring Dips or Bench Dips, 60 Seconds
Wall Walks, 60 Seconds

WOD

Workout Format
AMRAP 12
Competitive
12 Push Presses (95/65)
12 Pull-Ups
12 Deficit Push-Ups
12 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
Performance
12 Push Presses (65/45 lbs)
12 Jumping Pull-Ups
12 Push-Ups
12 Pike Push-Ups
12 Pull-Ups
Lifestyle
12 Push Presses
12 Ring Rows
12 Elevated Push-Ups
12 Z-Presses
12 Jumping Pull-Ups
Bootcamp

Tuesday, December 3rd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Inchworm to Push-Up, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
Glute Bridges, 60 Seconds
- Into -
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Power Cleans
15 Sit-Ups
12 Box Jumps or Step-Ups

Strength

Hang Power Clean
5 Minutes to Warm-Up to 65% 1RM
-into-
E1.5MOM x 5 Sets x 3 Reps @ 85% 1RM

WOD

Workout Format
In Pairs ~ 15 Minutes AMRAP (Switch Each Round)
Competitive
5 Power Cleans (155/110)
10 Box Jumps (24"/20")
30 Double Unders
5 Power Cleans
10 Wall Balls (20/14)
Performance
5 Power Cleans (135/95)
10 Box Jumps (24"/20")
30 Double-Unders or 50 Single Unders
5 Power Cleans
10 Wall Balls (14/10)
Lifestyle
5 Power Cleans
10 Plate Jumps
30 Single Unders
5 Power Cleans
10 Wall Balls
Flash

Tuesday, December 3rd, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Inchworm to Push-Up, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
Glute Bridges, 60 Seconds
- Into -
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Power Cleans
15 Sit-Ups
12 Box Jumps or Step-Ups

Strength

Hang Power Clean
5 Minutes to Warm-Up to 65% 1RM
-into-
E1.5MOM x 3 Sets x 3 Reps @ 85% 1RM

WOD

Workout Format
In Pairs ~ 15 Minutes AMRAP (Switch Each Round)
Competitive
5 Power Cleans (155/110)
10 Box Jumps (24"/20")
30 Double Unders
5 Power Cleans
10 Wall Balls (20/14)
Performance
5 Power Cleans (135/95)
10 Box Jumps (24"/20")
30 Double-Unders or 50 Single Unders
5 Power Cleans
10 Wall Balls (14/10)
Lifestyle
5 Power Cleans
10 Plate Jumps
30 Single Unders
5 Power Cleans
10 Wall Balls
Bootcamp

Monday, December 2nd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Hip Circles, 30 Seconds Per Side
Small Arm Circles, 30 Seconds
Large Arm Circles, 30 Seconds
Air Squats, 60 Seconds
- Into -
3 Rounds:
8 Empty Bar Front Squats
8 Assisted Pull-Ups or Ring Rows
5 Toes-to-Bar or Leg or Knee Raises
5 Burpees

Strength

Back Squat
Every 1:30 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
9. 90% 1RM x 1 Rep
- Into -
Every 2:30 Minutes on the Minute:
3 Sets at 95% 1RM, 1–2 Reps

WOD

Workout Format
For Time ~ 14 Minute Time Cap
Competitive
21 Front Squats (135/95)
21 Pull-Ups
15 Front Squats
15 Toes-to-Bar
9 Front Squats
9 Burpees
Performance
21 Front Squats (105/75)
21 Assisted Pull-Ups
15 Front Squats
15 Leg Raises
9 Front Squats
9 Burpees
Lifestyle
21 Front Squats
21 Jumping Pull-Ups or Ring Rows
15 Front Squats
15 Knee Raises or Lying Knee Tucks
9 Front Squats
9 Burpees or Elevated Burpees
Strength

Monday, December 2nd, 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 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 5 Reps @ 75% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 85% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 95% 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, December 2nd, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Hip Circles, 30 Seconds Per Side
Small Arm Circles, 30 Seconds
Large Arm Circles, 30 Seconds
Air Squats, 60 Seconds
- Into -
3 Rounds:
8 Empty Bar Front Squats
8 Assisted Pull-Ups or Ring Rows
5 Toes-to-Bar or Leg or Knee Raises
5 Burpees

WOD

Workout Format
For Time ~ 14 Minute Time Cap
Competitive
21 Front Squats (135/95)
21 Pull-Ups
15 Front Squats
15 Toes-to-Bar
9 Front Squats
9 Burpees
Performance
21 Front Squats (105/75)
21 Assisted Pull-Ups
15 Front Squats
15 Leg Raises
9 Front Squats
9 Burpees
Lifestyle
21 Front Squats
21 Jumping Pull-Ups or Ring Rows
15 Front Squats
15 Knee Raises or Lying Knee Tucks
9 Front Squats
9 Burpees or Elevated Burpees
Strength

Sunday, December 1st, 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 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 70% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 80% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 90% 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
Gymnastics

Sunday, December 1st, 2024 – Gymnastics

Strength

3 x 8 Dumbbell Seated Press (light weight)
3 x 10 Inclined Pike Push-ups (feet on the floor or elevated)
Progression Work
3 x 5 Box-assisted Handstand Holds (scale by height of box)
3 x 6 Wall Walks to 45 degrees (partial ascent)
Accessory
3 x 12 Dumbbell Front Raises
3 x 10 Wall-facing Shoulder Taps
Olympic Weightlifting

Saturday, November 30th, 2024 - Olympic Weightlifting 194.2

Snatch Singles

E1:30MOM6
NOTE: NO TNG REPS!!!!
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 90%
% of Snatch

Clean & Jerk

E1:30MOM6
2 Clean + 1 Split Jerk
1st set: 65%
2nd set: 70%
3rd set: 75%
Then…
1 Clean + 1 Split Jerk
4th set: 80%
5th set: 85%
6th set: 90%
% of C&J

Clean Segment Pull

E2:00MOM3
Perform each set w/ 2s pause at knee.
ALL SETS: 3 Shrug Pull or High Pull @ 90%
% of Clean
Bootcamp

Saturday, November 30th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
-Into-
10 Leg Swings per Side
10 Walking Lunges with a Twist per Side
8 Inchworms
- Into -
2 Rounds:
1) 15 Kettlebell Swings
2) 20 Box Step-Ups
3) 8 Elevated, Knee, or Full Push-Ups
4) 12 Glute Bridges

WOD

Workout Format
For Time ~ In Pairs
Competitive
25 Kettlebell Swings (53/35)
20 Box Jump Overs (24/20)
20 Push-Ups
Performance
25 Kettlebell Swings (35/25 )
20 Box Jump or Step-Overs (24/20)
20 Elevated, Knee, or Full Push-Ups
Lifestyle
25 Kettlebell Swings
20 Box Step-Overs
20 Elevated Push-Ups
Bootcamp

Friday, November 29th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Opener, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
- Into -
8 Air Squats
8 Wall Balls
1 Minute Row
1 Minute Burpees

Strength

Deadlifts 
Every 1:30 Minutes:
1) 40% 1RM, 8 Reps
2) 50% 1RM, 6 Reps
3) 60% 1RM, 4 Reps
4) 65% 1RM, 2 Reps
5) 70% 1RM, 1 Rep
6) 75% 1RM, 1 Rep
7) 80% 1RM, 1 Rep
- Into -
Every 2:30 on the Minute:
3 Sets at 85% 1RM, 3–5 Reps

WOD

Workout Format
In Teams of 4
Competitive
120 Wall Balls (20/14)
120 Cal Row
80 Burpees (2 Partners Sync)
Performance
120 Wall Balls (14/10)
120 Cal Row
80 Burpees (2 Partners Sync)
Lifestyle
80 Wall Balls
80 Cal Row
80 Burpees
Strength

Friday, November 29th, 2024 – Deadlift

General Warm-Up

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

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 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 70% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 80% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 90% 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 Mornings: 3–5 Sets x 10 Reps
Flash

Friday, November 29th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Opener, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
- Into -
8 Air Squats
8 Wall Balls
1 Minute Row
1 Minute Burpees

WOD

Workout Format
In Teams of 4
Competitive
120 Wall Balls (20/14)
120 Cal Row
80 Burpees (2 Partners Sync)
Performance
120 Wall Balls (14/10)
120 Cal Row
80 Burpees (2 Partners Sync)
Lifestyle
80 Wall Balls
80 Cal Row
80 Burpees
Bootcamp

Thursday, November 28th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Alternating Lunge with a Twist, 60 Seconds
- Into -
40 Seconds Echo Bike (Increasing Intensity Every 10 Seconds)
5 Single Dumbbell Deadlifts
5 Hang Dumbbell Power Snatches
5 Dumbbell Power Snatches
12 Burpees

Strength

Push Press
Every 1:30 Minutes:
1) 40% 1RM, 8 Reps
2) 50% 1RM, 6 Reps
3) 60% 1RM, 4 Reps
4) 65% 1RM, 2 Reps
5) 70% 1RM, 1 Rep
6) 75% 1RM, 1 Rep
7) 80% 1RM, 1 Rep
- Into -
Every 2:30 on the Minute:
3 Sets at 85% 1RM, 3–5 Reps

WOD

Workout Format
5 Rounds for Reps
Competitive
1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches (50/35)
3) 1 Minute Burpees
4) 1 Minute Rest
Performance
1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches (35/25 lbs)
3) 1 Minute Burpees
4) 1 Minute Rest
Lifestyle
1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches
3) 1 Minute Elevated Burpees
4) 1 Minute Rest
Flash

Thursday, November 28th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Alternating Lunge with a Twist, 60 Seconds
- Into -
40 Seconds Echo Bike (Increasing Intensity Every 10 Seconds)
5 Single Dumbbell Deadlifts
5 Hang Dumbbell Power Snatches
5 Dumbbell Power Snatches
12 Burpees

WOD

Workout Format
5 Rounds for Reps
Competitive
1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches (50/35)
3) 1 Minute Burpees
4) 1 Minute Rest
Performance
1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches (35/25 lbs)
3) 1 Minute Burpees
4) 1 Minute Rest
Lifestyle
1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches
3) 1 Minute Elevated Burpees
4) 1 Minute Rest
Bootcamp

Wednesday, November 27th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings, 60 Seconds
Scorpion Stretch, 60 Seconds
Inchworm to Push-Up, 60 Seconds
Scap Pull-Ups, 60 Seconds
Ring Rows, 60 Seconds
- Into -
Push-Ups (Scaled), 60 Seconds
Band Lat Pulldowns, 60 Seconds
Assisted Ring Dips or Bench Dips, 60 Seconds
Wall Walks, 60 Seconds

Strength

Bench Press
Every 1:30 Minutes:
1) 40% 1RM, 8 Reps
2) 50% 1RM, 6 Reps
3) 60% 1RM, 4 Reps
4) 65% 1RM, 2 Reps
5) 70% 1RM, 1 Rep
6) 75% 1RM, 1 Rep
7) 80% 1RM, 1 Rep
- Into -
Every 2:30 Minutes:
3 Sets at 85% 1RM, 3–5 Reps

WOD

Workout Format
EMOM 12
Competitive
1) 20 Push-Ups
2) 12 Pull-Ups
3) 12 Ring Dips
4) 8 Handstand Push-Ups
Performance
1) 20 Elevated or Full Push-Ups
2) 15 Ring Rows
3) 12 Bench Dips
4) 8 Pike Push-Ups
Lifestyle
1) 12 Elevated or Full Push-Ups
2) 12 Ring Rows
3) 10 Bench Dips
4) 6 Pike Push-Ups
Strength

Wednesday, November 27th, 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 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 70% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 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
Flash

Wednesday, November 27th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings, 60 Seconds
Scorpion Stretch, 60 Seconds
Inchworm to Push-Up, 60 Seconds
Scap Pull-Ups, 60 Seconds
Ring Rows, 60 Seconds
- Into -
Push-Ups (Scaled), 60 Seconds
Band Lat Pulldowns, 60 Seconds
Assisted Ring Dips or Bench Dips, 60 Seconds
Wall Walks, 60 Seconds

WOD

Workout Format
EMOM 12
Competitive
1) 20 Push-Ups
2) 12 Pull-Ups
3) 12 Ring Dips
4) 8 Handstand Push-Ups
Performance
1) 20 Elevated or Full Push-Ups
2) 15 Ring Rows
3) 12 Bench Dips
4) 8 Pike Push-Ups
Lifestyle
1) 12 Elevated or Full Push-Ups
2) 12 Ring Rows
3) 10 Bench Dips
4) 6 Pike Push-Ups
Bootcamp

Tuesday, November 26th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Inchworm to Push-Up, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
Glute Bridges, 60 Seconds
- Into -
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Power Cleans
15 Sit-Ups
12 Box Jumps or Step-Ups

Strength

Hang Power Clean
5 Minutes to Warm-Up to 65% 1RM
-into-
E1.5MOM x 5 Sets x 4 Reps @ 75% 1RM

WOD

Workout Format
For Time
Competitive
20 Power Cleans (155/110)
40 Sit-Ups
60 Box Jumps
Performance
20 Power Cleans (115/85)
40 Sit-Ups
60 Box Jumps or Step-Ups
Lifestyle
20 Power Cleans
40 Sit-Ups
60 Box Step-Ups
Flash

Tuesday, November 26th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Inchworm to Push-Up, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
Glute Bridges, 60 Seconds
- Into -
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Power Cleans
15 Sit-Ups
12 Box Jumps or Step-Ups

WOD

Workout Format
For Time
Competitive
20 Power Cleans (155/110)
40 Sit-Ups
60 Box Jumps
Performance
20 Power Cleans (115/85)
40 Sit-Ups
60 Box Jumps or Step-Ups
Lifestyle
20 Power Cleans
40 Sit-Ups
60 Box Step-Ups
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