Workouts

Today & Previous Upcoming
Bootcamp

Friday, August 9th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Deadlifts ~ 12 Minutes
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
2 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds

WOD

Workout Format
Complete In Pairs ~ Sharing Work
Competitive
1600M Sand Bag Carry (50/40)
100 Sand Bag Squats
100 Sand Bag Shoulder to Shoulder
Performance
1000M Sand Bag Carry (35/25)
100 Sand Bag Squats
100 Sand Bag Shoulder to Shoulder
Lifestyle
800M Sand Bag Carry
100 Sand Bag Squats
100 Sand Bag Shoulder to Shoulder
Competitive
100 Wallball Shots (20/14)
100 Situps
200 Double Unders
100 Pushups
- into -
400m Run Together
Performance
100 Wallball Shots (14/10)
100 Situps
200 Double Unders or 300 Single Unders
100 Pushups
- into -
400m Run Together
Lifestyle
80 Wallball Shots
80 Situps
200 Single Unders
80 Elevated Pushups
- into -
200m Run Together

Notes

2 Rounds
15 Band Good Morning
15 Band Overhead Press
15 Air Squats
30 Second Plank
15 Empty Bar Stiff Leg Deadlift
Flash

Thursday, August 8th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Complete the Following at Your Own Pace Within 8 Minutes
Hollow Hold Flutter Kicks
3 Sets X 30-90 Seconds / Res 60 Seconds

WOD

Competitive
21-15-9 Reps
Burpee Box Jump Overs (24/20)
Db Snatch (50/35)
Performance
21-15-9 Reps
Burpee Box Jump or Step Overs (24/20)
Db Snatch (35/25)
Lifestyle
21-15-9 Reps
Elevated Burpee Step Overs
Db Snatch

Notes

15 Band Overhead Press
15 Band Face Pulls
12 Box Step-Ups
10 Box Jumps
8 Burpees
4 Burpee Box Jump Overs
Bootcamp

Thursday, August 8th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

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 80% of Your 1 Rep Max.
Complete the Following at Your Own Pace Within 8 Minutes
Hollow Hold Flutter Kicks
3 Sets X 30-90 Seconds / Res 60 Seconds

WOD

Competitive
21-15-9 Reps
Burpee Box Jump Overs (24/20)
Db Snatch (50/35)
Performance
21-15-9 Reps
Burpee Box Jump or Step Overs (24/20)
Db Snatch (35/25)
Lifestyle
21-15-9 Reps
Elevated Burpee Step Overs
Db Snatch

Notes

15 Band Overhead Press
15 Band Face Pulls
12 Box Step-Ups
10 Box Jumps
8 Burpees
4 Burpee Box Jump Overs
Strength

Wednesday, August 7th, 2024 – Bench Press

General Warm-Up

10 Push-Ups or Elevated Push-up
15 Band Pull Aparts
30 Second Lunge Stretch per Side15 Empty or Very Light Bench Press

Secondary Strength Movement

Bench Press

30 Minutes Build to Heavy 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Close Grip Bench Press 3 Sets X 8-15 Reps / Rest 1 Minutes
2) Bent Over Db Row 3 Sets X 8-12 Reps / Rest 1 Minute
3) Db Skull Crushers 3 Sets X 8-15 Reps / Rest 1 Minute
Flash

Wednesday, August 7th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Competitive
10-8-6-4 Reps
Strict Handstand Push-Ups
Strict Pull-Ups
-Into-
15-12-9-6 Reps
Db Hang Power Cleans (40/25)
Db Push Jerk (40/25)
Performance
10-8-6-4 Reps
Strict Pike Push-Ups
Strict Band Pull-Ups
-Into-
15-12-9-6 Reps Of
Db Hang Power Cleans (30/20)
Db Push Jerk (30/20)
Lifestyle
10-8-6-4 Reps
Elevated Push-Ups
Inverted Row
-Into-
15-12-9-6 Reps Of
Db Hang Power Cleans
Db Push Jerk

Notes

30 Seconds Dead Hang
15 Band Bicep Curls
15 Band Overhead Press
30 Seconds Scap Pull-Ups
15 Db Hammer Curls
15 Db Push Press
5 Pull-Ups or Scale Equivalent
5 Handstand Push-Ups or Scale Equivalent
Bootcamp

Wednesday, August 7th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Bench 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 80% of Your 1 Rep Max.

WOD

Competitive
10-8-6-4 Reps
Strict Handstand Push-Ups
Strict Pull-Ups
-Into-
15-12-9-6 Reps
Db Hang Power Cleans (40/25)
Db Push Jerk (40/25)
Performance
10-8-6-4 Reps
Strict Pike Push-Ups
Strict Band Pull-Ups
-Into-
15-12-9-6 Reps Of
Db Hang Power Cleans (30/20)
Db Push Jerk (30/20)
Lifestyle
10-8-6-4 Reps
Elevated Push-Ups
Inverted Row
-Into-
15-12-9-6 Reps Of
Db Hang Power Cleans
Db Push Jerk

Notes

30 Seconds Dead Hang
15 Band Bicep Curls
15 Band Overhead Press
30 Seconds Scap Pull-Ups
15 Db Hammer Curls
15 Db Push Press
5 Pull-Ups or Scale Equivalent
5 Handstand Push-Ups or Scale Equivalent
Flash

Tuesday, August 6th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Snatch
Take 5 Minutes to Build up to a Moderate Weight
-into-
Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight

WOD

Workout Format
Repeat for 20 Minutes
Competitive
4 Minutes @ a Hard Pace Cardio of Choice
1 Minute @ a Easy Pace Cardio of Choice
Performance
4 Minutes @ a Hard Pace Cardio of Choice
1 Minute @ a Easy Pace Cardio of Choice
Lifestyle
4 Minutes @ a Hard Pace Cardio of Choice
1 Minute @ a Easy Pace Cardio of Choice

Notes

-Into-
8 Snatch Deadlift-Shrugs With Pvc.
8 Snatch Deadlift-High Pulls With Pvc.
8 Hang Muscle Snatch With Pvc
8 Hang Power Snatch With Pvc
8 Muscle Snatch to Squat With Pvc
12 Power Snatch to Overhead Squat With Pvc
-Into-
8 Deadlift-Shrugs With Pvc.
8 Deadlift-High Pulls With Pvc.
8 Hang Muscle Cleans With Pvc
8 Hang Power Cleans With Pvc
8 Muscle Clean to Squat With Pvc
12 Power Cleans to Front Squat With Pvc
Bootcamp

Tuesday, August 6th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Snatch
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme at That Weight Below
6 Sets X 3 Reps / Rest 60-90 Seconds
-into-
Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme at That Weight Below
6 Sets X 3 Reps / Rest 60-90 Seconds

WOD

Workout Format
Repeat For 20 Minutes
Competitive
4 Minutes @ a Hard Pace Cardio of Choice
1 Minute @ a Easy Pace Cardio of Choice
Performance
4 Minutes @ a Hard Pace Cardio of Choice
1 Minute @ a Easy Pace Cardio of Choice
Lifestyle
4 Minutes @ a Hard Pace Cardio of Choice
1 Minute @ a Easy Pace Cardio of Choice

Notes

-Into-
8 Snatch Deadlift-Shrugs With Pvc.
8 Snatch Deadlift-High Pulls With Pvc.
8 Hang Muscle Snatch With Pvc
8 Hang Power Snatch With Pvc
8 Muscle Snatch to Squat With Pvc
12 Power Snatch to Overhead Squat With Pvc
-Into-
8 Deadlift-Shrugs With Pvc.
8 Deadlift-High Pulls With Pvc.
8 Hang Muscle Cleans With Pvc
8 Hang Power Cleans With Pvc
8 Muscle Clean to Squat With Pvc
12 Power Cleans to Front Squat With Pvc
Bootcamp

Monday, August 5th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Workout Format
Teams of 3
Part 1: AMRAP 15 minutes
Competitive
900m Row
60 Kettlebell Swings (53/35)
60 Lunges
60 Wallballs (20/14)
60 Burpees
Performance
900m Row
60 Kettlebell Swings (35/25)
60 Lunges
60 Wallballs (14/10)
60 Burpees
Lifestyle
600m Row
40 Kettlebell Swings
40 Lunges
40 Wallballs
40 Plank-Out Burpees
- Rest 5 Minutes -
Part 2: 2 Rounds for Time
Competitive
90 Push-Ups
90 Goblet Squats (53/35)
90 Sit-Ups
90 Box Jumps (24/20)
Performance
90 Push-Ups
90 Goblet Squats (35/25)
90 Sit-Ups
90 Box Jumps (20/20)
Lifestyle
60 Push-Ups
60 Goblet Squats
60 Sit-Ups
60 Box Jumps

Notes

2 minutes of Shuttle Runs or Jump Rope
10 Arm Circles (10 x forward, 10 x backward)
10 Leg Swings (10 each leg, forward and backward)
10 Walking Lunges (each leg)
10 Air Squats
5 Burpees
Strength

Sunday, August 4th, 2024 – Overhead Press

General Warm-Up

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

Accessory

20 Minutes
1) Db Push Press 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Db Kick Backs 3 Sets X 10-15 Reps / Rest 30 Seconds
3) Inverted Rows 3 Sets X 10-20 Reps / Rest 1 Minute

Strict Press

30 Minutes To Build To A Heavy 5 Rep / Rest 2-5 Minutes
Gymnastics

Sunday, August 4th, 2024 – Gymnastics

Strength Work (30 minutes)

Pull-up Negatives
4 sets x 3-5 reps
(focus on controlling the descent phase)
Barbell Bent Over Rows
3 sets x 8-10 reps
Bicep Curls
3 sets x 10-12 reps
Tricep Dips
3 sets x 10-12 reps

Skill Work (20 minutes)

Kipping Pull-up Progression
4 set x 15-20 set
Practice the kipping motion, focusing on timing and coordination.
Hanging Leg Raises
3 sets x 10-12 reps
(to strengthen core muscles)

Warm Up (5 minutes)

Start with 3-5 minutes of light cardio (jogging, jumping jacks, etc.), followed by dynamic stretches targeting shoulders, back, and arms.

Cool Down (5 minutes)

Static Stretching:
Static stretching for shoulders, back, and arms.
Bootcamp

Saturday, August 3rd, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
5 Deadlift-Shrugs With Pvc.
5 Deadlift-High Pulls With Pvc.
5 Hang Muscle Cleans With Pvc
5 Hang Power Cleans With Pvc

WOD

Workout Format
With a Partner
Complete the Following Splitting Work Unless Indicated Otherwise
Competitive
Buy-In: 1,000 Meter Row
800M Run (Together)
50 Pull-Ups
100 Push-Ups
150 Air Squats
800M Run (Together)
30 Pull-Ups
60 Push-Ups
90 Air Squats
800M Run (Together)
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 Meter Run (Together)
Buy-Out: 1,000 Meter Row
Performance
Buy-In: 800 Meter Row
600M Run (Together)
50 Jumping Pull-Ups
100 Elevated Push-Ups
150 Air Squats
600M Run (Together)
30 Jumping Pull-Ups
60 Elevated Push-Ups
90 Air Squats
600M Run (Together)
20 Jumping Pull-Ups
40 Elevated Push-Ups
60 Air Squats
600 Meter Run (Together)
Buy-Out: 800 Meter Row
Lifestyle
Buy-In: 800 Meter Row
3 Rounds Of
400M Run (Together)
20 Ring Rows
40 Elevated Push-Ups
60 Air Squats or Box Squats
Buy-Out: 800 Meter Row

Notes

200M Run
15 Scap Pull-Ups
15 Scap Push-Ups
15 Dynamic Squat Stretches
200M Row
15 Ring Rows
15 Push-Ups
15 Air Squats
Olympic Weightlifting

Saturday, August 3rd, 2024 - Olympic Weightlifting 179.2

Secondary Strength Movement

Back Squat

E2:30MOM7
6 @ 70%
4 @ 75%
2 @ 80%
1 @ 85%
2 @ 80%
4 @ 75%
6 @ 70%
% of Back Squat

Clean Pull Work

E2:00MOM4
Pause 2-inch + At Knee + Mid
3x @ 75%
3x @ 75%
3x @ 75%
3x @ 75%
% of Clean
Olympic Weightlifting

Saturday, August 3rd, 2024 - Olympic Weightlifting 179.1

General Warm-Up

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

Snatch Warm Up: 5 Minutes

A) 3 sets : 5 Dip Muscle Snatch + 2 OHS
w/ empty bar
B) 3 set: 3 Dip Power Snatch

C&J Warm Up: 5 Minutes

A) 3 sets: 5 Dip Muscle Clean + 3 Front Squats
w/ empty bar
B) 3 sets: 3 Dip Power Clean + 2 Split Jerk

Snatch Work

E2:00MOM5
1 Dip Snatch + 1 Mid Snatch + 1 OHS
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Snatch

C&J Work

E2:00OM5
1 Dip Clean + 1 Mid Clean + 1 FS + 1 Split Jerk
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of C&J
Strength

Friday, August 2nd, 2024 – Deadlift

General Warm-Up

20 Glute Bridge
20 Deadbugs
20 Empty Bar Stiff Leg Deadlifts
15 Empty Bar or Very Light Sumo Deadlift

Accessory

Deadlift
20 Minutes
1) Deadlift 3 Sets X 6-10 Reps / Rest 1 Minutes
2) Cyclist Squats 3 Sets X 8-12 Reps per Side / Rest 1 Minute
3) Farmer Hold 3 Sets X 30 Seconds / Rest 1 Minute

Sumo Deadlift

Deadlift
Build To A Heavy 5 Reps / Rest 2-5 Minutes
Flash

Friday, August 2nd, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Workout Format
AMRAP ~ 15 Minutes
Competitive
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds
Performance
12 Deadlifts (95/65)
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds
Lifestyle
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds

Notes

15 Band Good Morning
15 Band Upright Row
15 Band Overhead Press
12 Empty Bar Stiff Leg Deadlift
12 Empty Bar Hang Power Clean
12 Empty Bar Push Jerk
Bootcamp

Friday, August 2nd, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Deadlifts ~ 12 Minutes
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
4 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds

WOD

Workout Format
AMRAP ~ 15 Minutes
Competitive
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds
Performance
12 Deadlifts (95/65)
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds
Lifestyle
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds

Notes

15 Band Good Morning
15 Band Upright Row
15 Band Overhead Press
12 Empty Bar Stiff Leg Deadlift
12 Empty Bar Hang Power Clean
12 Empty Bar Push Jerk
Flash

Thursday, August 1st, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Workout Format
Complete for weight
At the end or at the point which you fail to complete the prescribed reps
Regress to the last completed rep weight and do an AMRAP.
Competitive
13-13-10-10-7-7-4-4-1-1
Overhead Squats
Rest 30 Seconds
13 Reps = 115/80
10 Reps = 135/95
7 Reps = 155/110
4 Reps = 175/120
1 Rep = 180/125
Performance
13-13-10-10-7-7-4-4-1-1
Overhead Squats
Rest 30 Seconds
13 Reps = 75/50
10 Reps = 95/65
7 Reps = 110/75
4 Reps = 115/80
1 Rep = 125/90
Lifestyle
13-10-7-4-1
Overhead Squats
Rest 60 Seconds

Notes

200M Run
30 Seconds Knee Over Toe Lunge Hold Right
30 Seconds Knee Over Toe Lunge Hold Left
30 Second Pvc Pass Overs
15 Pike Push-Ups
15 Pvc Overhead Squats
Bootcamp

Thursday, August 1st, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

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 85% of Your 1 Rep Max.

WOD

Workout Format
Complete for weight
At the end or at the point which you fail to complete the prescribed reps
Regress to the last completed rep weight and do an AMRAP.
Competitive
13-13-10-10-7-7-4-4-1-1
Overhead Squats
Rest 30 Seconds
13 Reps = 115/80
10 Reps = 135/95
7 Reps = 155/110
4 Reps = 175/120
1 Rep = 180/125
Performance
13-13-10-10-7-7-4-4-1-1
Overhead Squats
Rest 30 Seconds
13 Reps = 75/50
10 Reps = 95/65
7 Reps = 110/75
4 Reps = 115/80
1 Rep = 125/90
Lifestyle
13-10-7-4-1
Overhead Squats
Rest 60 Seconds

Notes

200M Run
30 Seconds Knee Over Toe Lunge Hold Right
30 Seconds Knee Over Toe Lunge Hold Left
30 Second Pvc Pass Overs
15 Pike Push-Ups
15 Pvc Overhead Squats
Strength

Wednesday, July 31st, 2024 – Bench Press

General Warm-Up

10 Push-Ups or Elevated Push-up
15 Band Pull Aparts
30 Second Lunge Stretch per Side15 Empty or Very Light Bench Press

Secondary Strength Movement

Bench Press

30 Minutes Build to Heavy 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Deficit Push-up 3 Sets X 8-15 Reps / Rest 1 Minutes
2) Pendlay Row 3 Sets X 8-12 Reps / Rest 1 Minute
3) Db Overhead Tricep Extensions 3 Sets X 8-15 Reps / Rest 1 Minute
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