Workouts

Today & Previous Upcoming
Bootcamp

Tuesday, September 24th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
6 Clean Deadlift-Shrugs
6 Clean Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans
6 Push Jerks
6 Split Jerks
-Into-
3 Rounds:
15 Band Pull-Aparts
15 Band Good Mornings
30-Second Plank

Strength

Clean & Jerk
EMOM X 8 Sets X 2 Reps @ 70% 1RM

WOD

Workout Format
For Time ~ In Pairs
Competitive
Row 6000 Meters
Performance
Row 5000 Meters
Lifestyle
Row 4000 Meters
Flash

Tuesday, September 24th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
15 Band Pull-Aparts
15 Band Good Mornings
30-Second Plank

WOD

Workout Format
For Time ~ In Pairs
Competitive
Row 6000 Meters
Performance
Row 5000 Meters
Lifestyle
Row 4000 Meters
Bootcamp

Monday, September 23rd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-Up
6 Deadlift-Shrugs
6 Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans to Front Squat
2 Rounds:
1 Minute Air Squats
1 Minute Plank Outs

Strength

EMOM x 10 Sets x 3 Reps @ 55% 1RM or RPE 5
On the Final Minute, Perform an AMRAP

WOD

Workout Format
5 Rounds, For Time
Competitive
5 Hang Cleans (135/95)
10 Burpees Over Bar
Rest 60 Seconds
Performance
5 Hang Cleans (95/65)
10 Burpees Over Bar
Rest 60 Seconds
Lifestyle
5 Hang Cleans
10 Elevated Burpees
Rest 60 Seconds
Strength

Monday, September 23rd, 2024 – Squat Sesh

General Warm-Up

2 Rounds:
30 Split Jacks
30 Seconds Bird Dogs
16 Elephant Walks
10 Dynamic Squat Stretches

Front Squats

1 Set x 2 Reps @ 55% 1RM / Rest 1-2 Minutes
1 Set x 2 Reps @ 60% 1RM / Rest 1-2 Minutes
3 Sets x 5 Reps @ 65% 1RM / Rest 1-2 Minutes
1 Set x AMRAP @ 65% 1RM / Rest 1-2 Minutes

Accessory

Back Squat
3 Sets X 8-12 Reps / Rest 1 Minutes
Reverse Lunges
3 Sets X 8-12 Reps per Side / Rest 1 Minute
Plank
3 Sets X 60-90 Seconds / Rest 1 Minute
Flash

Monday, September 23rd, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-Up
6 Deadlift-Shrugs
6 Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans to Front Squat
2 Rounds:
1 Minute Air Squats
1 Minute Plank Outs

WOD

Workout Format
5 Rounds, for Time
Competitive
5 Hang Cleans (135/95)
10 Burpees Over Bar
Rest 60 Seconds
Performance
5 Hang Cleans (95/65)
10 Burpees Over Bar
Rest 60 Seconds
Lifestyle
5 Hang Cleans
10 Elevated Burpees
Rest 60 Seconds
Strength

Sunday, September 22nd, 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

5 Sets X 5 Reps @ 60% 1 Rm / Rest 1-2 Minutes
1 Set X AMRAP @ 60% 1 Rm / Rest 1-2 Minutes

Accessory

1) Strict Press 5 Sets X 8-12 Reps / Rest 1 Minutes
2) Band Face Pulls 3 Sets X 8-15 Reps / Rest 1 Minute
3) Band Tricep Press Down 3 Sets X 8-15 Reps / Rest 1 Minute
Bootcamp

Saturday, September 21st, 2024 - Bootcamp

General Warm-Up

3 Rounds
2 Minutes Cardio of Choice
12 Med Ball Thrusters
12 Ring Rows
8 Burpees
8 Lunges

WOD

Workout Format
AMRAP 30 ~ In Pairs
Competitive
18 Calorie Row
18 Wall Balls (20/14)
16 Chest to Bar Pull-Ups
16 Burpees
16 Single Db Overhead Walking Lunges (35/25)
Performance
16 Calorie Row
16 Wall Balls (14/10)
14 Pull-Ups
14 Burpees
14 Single Db Overhead Walking Lunges (25/15)
Lifestyle
16 Calorie Row
16 Wall Balls
14 Ring Row
14 Burpees
14 Walking Lunges
Bootcamp

Friday, September 20th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
12 Band Overhead Press
12 Band Good Mornings
12 Air Squats

Strength

Deadlifts 
EMOM X 10 Sets X 5 Reps @ 50% 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

Workout Format
AMRAP 15 Minutes
Competitive
5 Push Press (115/80)
10 Front Squats
Rest 60 Seconds
Performance
5 Push Press (95/65)
10 Front Squats
Rest 60 Seconds
Lifestyle
5 Push Press (45/35)
10 Front Squats
Rest 60 Seconds
Strength

Friday, September 20th, 2024 – Deadlift

General Warm-Up

30 Seconds Deadbugs
30 Seconds Runner Stretch
10 Empty Bar Stiff Leg Deadlifts
10 Cossack Squats
10 Empty Bar or Very Light Sumo Deadlift with a 2 Second Pause at the Knee

Deadlift

5 Sets X 5 Reps @ 60% 1 Rm / Rest 1-2 Minutes
1 Set X AMRAP @ 60% 1 Rm / Rest 1-2 Minutes

Accessory

1) Sumo Deadlift 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Walking Lunges 3 Sets X 8-12 Reps per Side / Rest 1 Minute
3) Db Farmer Carry 3 Sets X 30-60 Seconds / Rest 1 Minute
Flash

Friday, September 20th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
12 Band Overhead Press
12 Band Good Mornings
12 Air Squats

Strength

Deadlifts 
EMOM X 3 Sets X 5 Reps @ 50% 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

Workout Format
AMRAP 15 Minutes
Competitive
5 Push Press (115/80)
10 Front Squats
Rest 60 Seconds
Performance
5 Push Press (95/65)
10 Front Squats
Rest 60 Seconds
Lifestyle
5 Push Press (45/35)
10 Front Squats
Rest 60 Seconds
Bootcamp

Thursday, September 19th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
12 Band Rows
12 Band Overhead Press
12 Band Bicep Curls
30 Seconds Dead Hang

Strength

Push Press
EMOM X 10 Sets X 5 Reps @ 50%m 1RM or Rpe 5
On the Final Minute Perform an AMRAP

WOD

Workout Format
For Time 
15 - 9 - 6
Competitive
Chest to Bar Pull-Ups
Feet Elevated Ring Rows
DB Hang Cleans (35/25)
Performance
Pull-Ups
Feet Elevated Ring Rows
DB Hang Cleans (25/15)
Lifestyle
Feet Elevated Ring Rows
Ring Rows
DB Hang Cleans (15/10)
Flash

Thursday, September 19th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
12 Band Rows
12 Band Overhead Press
12 Band Bicep Curls
30 Seconds Dead Hang

Strength

Push Press
EMOM X 3 Sets X 5 Reps @ 50%m 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

Workout Format
For Time 
15 - 9 - 6
Competitive
Chest to Bar Pull-Ups
Feet Elevated Ring Rows
DB Hang Cleans (35/25)
Performance
Pull-Ups
Feet Elevated Ring Rows
DB Hang Cleans (25/15)
Lifestyle
Feet Elevated Ring Rows
Ring Rows
DB Hang Cleans (15/10)
Bootcamp

Wednesday, September 18th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
10 Empty Bar Bench Press
12 Band Row
12 Band Overhead Press
10 Sit-Ups

Strength

Bench Press
EMOM X 10 Sets X 5 Reps @ 50% 1RM or Rpe 5
On the Final Minute Perform an AMRAP

WOD

Workout Format
For Time
Competitive
200M Row
20 Sit-Ups
400M Row
30 Sit-Ups
600M Row
40 Sit-Ups
800M Row
50 Sit-Ups
1000M Row
Performance
200M Row
10 Sit-Ups
400M Row
20 Sit-Ups
600M Row
30 Sit-Ups
800M Row
40 Sit-Ups
1000M Row
Lifestyle
100M Row
5 Sit-Ups
200M Row
10 Sit-Ups
300M Row
15 Sit-Ups
400M Row
20 Sit-Ups
500M Row
Strength

Wednesday, September 18th, 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
10 Empty Bar Bench Press with a 2 Second Pause on the Chest

Secondary Strength Movement

Bench Press

5 Sets X 5 Reps @ 60% 1 Rm / Rest 1-2 Minutes
1 Set X Amrap @ 60% 1 Rm / Rest 1-2 Minutes

Accessory

1) Bench Press 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Single Arm Db Row 3 Sets X 8-12 Reps per Side / Rest 1 Minute
3) Half Kneeling Windmills 3 Sets X 8-12 Reps per Side / Rest 1 Minute
Flash

Wednesday, September 18th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
10 Empty Bar Bench Press
12 Band Row
12 Band Overhead Press
10 Sit-Ups

WOD

Workout Format
For Time
Competitive
200M Row
20 Sit-Ups
400M Row
30 Sit-Ups
600M Row
40 Sit-Ups
800M Row
50 Sit-Ups
1000M Row
Performance
200M Row
10 Sit-Ups
400M Row
20 Sit-Ups
600M Row
30 Sit-Ups
800M Row
40 Sit-Ups
1000M Row
Lifestyle
100M Row
5 Sit-Ups
200M Row
10 Sit-Ups
300M Row
15 Sit-Ups
400M Row
20 Sit-Ups
500M Row
Bootcamp

Tuesday, September 17th, 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
6 Muscle Snatch
6 Power Snatch to Overhead Squat
-Into-
2 Rounds
15 Ring Rows
6 High Jumps

Strength

Snatch
EMOM X 12 Sets X 2 Reps @ 60% 1RM

WOD

Workout Format
For Time
Competitive
40 Strict Pull-Ups
Every Break Do 10 Box Jumps (24/20)
Performance
40 Pull-Ups or Feet Elevated Ring Rows
Every Break Do 10 Box Jumps (20)
Lifestyle
40 Feet Elevated Ring Rows or Ring Rows
Every Break Do 10 Box Step-Ups
Flash

Tuesday, September 17th, 2024 - Flash Class

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
6 Muscle Snatch
6 Power Snatch to Overhead Squat
-Into-
2 Rounds
15 Ring Rows
6 High Jumps

Strength

Snatch
EMOM X 4 Sets X 2 Reps @ 60% 1RM

WOD

Workout Format
For Time
Competitive
40 Strict Pull-Ups
Every Break Do 10 Box Jumps (24/20)
Performance
40 Pull-Ups or Feet Elevated Ring Rows
Every Break Do 10 Box Jumps (20)
Lifestyle
40 Feet Elevated Ring Rows or Ring Rows
Every Break Do 10 Box Step-Ups
Bootcamp

Monday, September 16th, 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
6 Muscle Snatch
6 Power Snatch to Overhead Squat
6 Squat Snatch
-Into-
2 Rounds
1 Minute of Burpees
1 Minute of Air Squats

Strength

Front Squat
EMOM X 10 Sets X 5 Reps @ 50% 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

Workout Format
7 Rounds ~ For Time
Competitive
5 Squat Snatches (115/80)
15 Burpee Over Bar
Rest 60 Seconds
Performance
5 Squat Snatches (95/65)
12 Burpee Over Bar
Rest 60 Seconds
Lifestyle
5 Squat Snatches
10 Burpee Over Bar
Rest 60 Seconds
Strength

Monday, September 16th, 2024 – Squat Sesh

General Warm-Up

2 Rounds
30 Split Jacks
30 Seconds Bird Dogs
16 Elephant Walks
10 Dynamic Squat Stretch

Front Squats

5 Sets X 5 Reps @ 60% 1 Rm / Rest 1-2 Minutes
1 Set X AMRAP @ 60% 1 Rm / Rest 1-2 Minutes

Accessory

1) Back Squat 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Db Stiff Leg Deadlifts 3 Sets X 8-12 Reps / Rest 1 Minute
3) Hollow Hold 3 Sets X 60-90 Seconds / Rest 1 Minute
Flash

Monday, September 16th, 2024 - Flash Class

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
6 Muscle Snatch
6 Power Snatch to Overhead Squat
6 Squat Snatch
-Into-
2 Rounds
1 Minute of Burpees
1 Minute of Air Squats

Strength

Front Squat
EMOM X 3 Sets X 5 Reps @ 50% 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

Workout Format
7 Rounds ~ For Time
Competitive
5 Squat Snatches (115/80)
15 Burpee Over Bar
Rest 60 Seconds
Performance
5 Squat Snatches (95/65)
12 Burpee Over Bar
Rest 60 Seconds
Lifestyle
5 Squat Snatches
10 Bar Facing Burpees
Rest 60 Seconds
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