Workouts

Today & Previous Upcoming
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 192.1

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
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%
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.*
Flash

Friday, November 15th, 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 Glute Bridges
30-Second Dead Hang

Strength

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
Bootcamp

Thursday, November 14th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Band Pull-Aparts
10 Band Overhead Press
10 Band Bicep Curls
15 Calf Raises on a Plate

Strength

Push Press
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
Bent Over Barbell Row
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format
AMRAP 15
Competitive
50 Double Unders
15 DB Clean and Jerk (30/20)
Performance
50 Double Unders or 85 Single Unders
15 DB Clean and Jerk (20/10)
Lifestyle
50 Single Unders
15 DB Clean and Jerk
Flash

Thursday, November 14th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Band Pull-Aparts
10 Band Overhead Press
10 Band Bicep Curls
15 Calf Raises on a Plate

Strength

Bent Over Barbell Row
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format
AMRAP 15
Competitive
50 Double Unders
15 DB Clean and Jerk (30/20)
Performance
50 Double Unders or 85 Single Unders
15 DB Clean and Jerk (20/10)
Lifestyle
50 Single Unders
15 DB Clean and Jerk
Bootcamp

Wednesday, November 13th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Air Squats
10 Push-Ups
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows

Strength

Bench Press
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

WOD

Workout Format
20 Minute AMRAP - with a Partner
Competitive
6 Strict Toes-to-Bar
16 DB Bench Press (35/25)
24 Single DB Goblet Squats (35/25)
Performance
6 Strict Leg Raises
16 DB Bench Press (25/15)
24 Single DB Goblet Squats (25/15)
Lifestyle
6 Strict Knee Raises
16 DB Bench Press
24 Single DB Goblet Squats
Strength

Wednesday, November 13th, 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 @ 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. 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 the number of sets based on training age.*
Flash

Wednesday, November 13th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Air Squats
10 Push-Ups
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows

WOD

Workout Format
20 Minute AMRAP - with a Partner
Competitive
6 Strict Toes-to-Bar
16 DB Bench Press (35/25)
24 Single DB Goblet Squats (35/25)
Performance
6 Strict Leg Raises
16 DB Bench Press (25/15)
24 Single DB Goblet Squats (25/15)
Lifestyle
6 Strict Knee Raises
16 DB Bench Press
24 Single DB Goblet Squats
Bootcamp

Tuesday, November 12th, 2024 - Bootcamp

General Warm-Up

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

Strength

Back Squat
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
Stiff Leg Deadlift
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format
3 Rounds
Competitive
12/10 Cal Row
15 DB Snatch (50/35)
15 Chest-to-Bar Pull-Ups
Performance
12/10 Cal Row
15 DB Snatch (35/25)
15 Pull-Ups or Assisted Pull-Ups
Lifestyle
10/8 Cal Row
15 DB Snatch
15 Ring Rows
Flash

Tuesday, November 12th, 2024 - Flash Class

General Warm-Up

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

Strength

Stiff Leg Deadlift
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format
3 Rounds
Competitive
12/10 Cal Row
15 DB Snatch (50/35)
15 Chest-to-Bar Pull-Ups
Performance
12/10 Cal Row
15 DB Snatch (35/25)
15 Pull-Ups or Assisted Pull-Ups
Lifestyle
10/8 Cal Row
15 DB Snatch
15 Ring Rows
Bootcamp

Monday, November 11th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into
12 Sweepers per Side
12 Big Arm Circles
12 Dynamic Squat Stretch (Hold 2 Sec)
12 Scap Pull-Ups
12 PVC Rotations
6 Cossack Squats per Side
5 Push-Up Scale
5 Pull-Up Scale
5 Squat Scale

WOD

Workout Format
For Time
Competitive
For Time in a Weight Vest (20/14)
1600m Run
-into
10 Rounds:
10 Pull-Ups
20 Push-Ups
30 Air Squats
-into
1600m Run
Performance
1600m Run
-into
20 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-into
1600m Run
Lifestyle
800m Run
-into
50 Ring Rows
100 Elevated Push-Ups or Knee Push-Ups
150 Air Squats or Box Squats
-into
800m Run

Notes

Back Squats
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
Then:
Every 2:15 Minutes:
6-8. 70% 1RM x 5 Reps
Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps
Strength

Sunday, November 10th, 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 @ 40% 1RM / Rest 1.5 Minutes
1 Set x 3 Reps @ 50% 1RM / Rest 1.5 Minutes
1 Set x 2 Reps @ 55% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 60% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1.5 Minutes
1 Set x AMRAP @ 75% 1RM / Rest 2+ Minutes

Accessory

1. Strict Press: 5 Sets x 10 Reps @ 40-50% 1RM / Rest 1 Minute
2. DB Skull Crushers: 5 Sets x 8 Reps / Rest 1 Minute
Gymnastics

Sunday, November 10th, 2024 – Gymnastics

Strength and Skill Work (40 minutes)

Kipping Swing Practice (controlled swings on the bar)
4 sets of 8-10 swings
Knee Raises with Hold (pause at the top of each raise)
4 sets of 8 reps
Lying Leg Raises (with hip lift at the top)
4 sets of 10 reps
Plank Walk-Outs (from hands to forearms)
3 sets of 8 reps
Hanging Leg Raises (with small lift)
4 sets of 6 reps

Cool Down (10 minutes)

Lat, shoulder, and hip flexor stretching

Goal

Work on swinging control and core strength for stability on the bar.
Olympic Weightlifting

Saturday, November 9th, 2024 - Olympic Weightlifting 191.1

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
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