Workouts

Today & Previous Upcoming
Flash

Tuesday, July 23rd, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
AMRAP ~ 15 Minutes
Competitive
6 Strict Pull-Ups
12 Db Z Press (35/25)
24 Sit-Ups
Performance
6 Band Pull-Ups
12 Db Z Press (25/15)
24 Sit-Ups
Lifestyle
6 Ring Rows
12 DB Z Press
24 Crunches

Notes

-Into-
30 Seconds Scap Pull-up
30 Seconds Plank
15 Band Overhead Press
15 Ring Rows
8 Db Strict Press
6 Stict Pull-Ups
8 Sit-Ups
Bootcamp

Tuesday, July 23rd, 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 82.5% of Your 1 Rep Max.

WOD

Workout Format
AMRAP ~ 15 Minutes
Competitive
6 Strict Pull-Ups
12 Db Z Press (35/25)
24 Sit-Ups
Performance
6 Band Pull-Ups
12 Db Z Press (25/15)
24 Sit-Ups
Lifestyle
6 Ring Rows
12 DB Z Press
24 Crunches

Notes

-Into-
30 Seconds Scap Pull-up
30 Seconds Plank
15 Band Overhead Press
15 Ring Rows
8 Db Strict Press
6 Stict Pull-Ups
8 Sit-Ups
Strength

Monday, July 22nd, 2024 – Squat Sesh

General Warm-Up

20 Dynamic Squats
20 Alternating Lunge and Reach
- Into -
15 Empty or Very Light Front Squat

Secondary Strength Movement

Back Squat

Build to Heavy 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes For
1) Front Squat 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Single Glute Bridge 3 Sets X 10-15 Reps per Side/ Rest 1 Minute
3) Sit-Ups 3 Sets X 10-15 Reps / Rest 1 Minute
Flash

Monday, July 22nd, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
Complete 4 Rounds
Competitive
15 Thrusters (95/65)
15 Front Squats
Rest 2 Minutes
Performance
15 Thrusters (65/55)
15 Front Squats
Rest 2 Minutes
Lifestyle
10 Thrusters
10 Front Squats
Rest 2 Minutes

Notes

15 Band Overhead Press
15 Squats to Med Ball
10 Barbell Strict Press
10 Barbell Push Press
6 Front Squats
6 Thrusters
Bootcamp

Monday, July 22nd, 2024 - Bootcamp

General Warm-Up

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

Strength

Back Squat
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
3 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds

WOD

Workout Format
Complete 4 Rounds
Competitive
15 Thrusters (95/65)
15 Front Squats
Rest 2 Minutes
Performance
15 Thrusters (65/55)
15 Front Squats
Rest 2 Minutes
Lifestyle
10 Thrusters
10 Front Squats
Rest 2 Minutes

Notes

15 Band Overhead Press
15 Squats to Med Ball
10 Barbell Strict Press
10 Barbell Push Press
6 Front Squats
6 Thrusters
Gymnastics

Sunday, July 21st, 2024 – Gymnastics

Strength Work (25 minutes)

Hanging Leg Raises:
3 sets x 8-10 reps
(focus on bringing toes as close to the bar as possible)
Renegade Rows:
3 sets x 8-10 reps
(each arm, to strengthen core and shoulders)
Plank with Side Twists:
3 sets x 12-15 reps
(alternate twisting hips to each side from plank position)
Superman Hold:
3 sets x 20-30 seconds
(strengthen lower back and glutes)

Skill Work (25 minutes)

Toes-to-Bar Practice:
3 sets x 10-15 reps.
Work on stringing together multiple repetitions with proper form and control.
Kipping Toes-to-Bar:
3 sets x 10-15 reps.
Practice adding the kipping motion to your toes-to-bar technique.

Warm Up (5 minutes)

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

Core Work (10 minutes)

Plank Shoulder Taps:
4 sets of 20 taps.
V-Ups:
4 sets of 15 reps.

Cool Down (10 minutes)

Static stretching for shoulders, back, and core muscles.
Strength

Sunday, July 21st, 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) Barbell Strict Press 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Db Lateral Raise 3 Sets X 10-15 Reps / Rest 30 Seconds
3) Ring Row 3 Sets X 10-20 Reps / Rest 1 Minute

Strict Press

30 Minutes To Build To A Heavy 3 Rep / Rest 2-5 Minutes
Olympic Weightlifting

Saturday, July 20th, 2024 - Olympic Weightlifting 177.2

OHS Warm Up: 10 minutes

A) 3 sets: 4 Snatch Grip Push Press
w/ empty bar
B) 3 sets: 3 Snatch Balance + 3 OHS w/ empty bar

Snatch Balance + OHS

E2:00MOM9
Establish a 1RM OHS
1 Snatch Balance + 1 OHS
TOTAL 2 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 80%
5th set: 85%
6th set: 90%
7th set:….
8th set:…
9th set:…
% of Snatch
Olympic Weightlifting

Saturday, July 20th, 2024 - Olympic Weightlifting 177.1

General Warm-Up

10x Shoulder CAR’s (Weight/No weight)
10x Plate Halos w/ Light Plate
5x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Hip Flexor Stretch
Snatch Warm Up: 5 Minutes
A) 3 sets : 5 Muscle Snatch + 2 OHS
w/ empty bar
B) 3 sets: 2 Snatch High Pull + 1 Snatch
w/ empty bar

Clean Warm Up: 5 Minutes

A) 3 sets: 5 Muscle Clean + 3 Front Squats
w/ empty bar
B) 3 sets: 2 Clean High Pull + 1 Clean
w/ empty bar

Snatch Work

E1:30MOM10
Snatch Singles Per Set
1st set: 3x 60/65%
2nd set: 2x 65/70%
3rd set: 2x 70/ 1x75%
4th set: 1x 75/80%
5th set: 1 x 80/85%
6th set: 1x 85%/90%
7th set: 1x 90/95%
8th set: 1x 95/100%
9th set: 1x 100/102%
10th set: 1x 102/104%
% of Snatch

Clean Work

E1:30MOM10
Clean Singles Per Set
1st set: 3x 60/65%
2nd set: 2x 65/70%
3rd set: 2x 70/ 1x75%
4th set: 1x 75/80%
5th set: 1 x 80/85%
6th set: 1x 85%/90%
7th set: 1x 90/95%
8th set: 1x 95/100%
9th set: 1x 100/102%
10th set: 1x 102/104%
% of Clean
Bootcamp

Saturday, July 20th, 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
In Pairs ~ AMRAP 40 Minutes ~ Share Work
Competitive
100 Cal Air Bike
100 Push Press (45/35)
100 Ring Rows
100 Front Squats (45/35)
100 Hang Power Cleans (45/35)
Performance
80 Cal Air Bike
80 Push Press (45/35)
80 Ring Rows
80 Front Squats (45/35)
80 Hang Power Cleans (45/35)
Lifestyle
60 Cal Air Bike
60 Push Press
60 Ring Rows
60 Front Squats
60 Hang Power Cleans

Notes

Round 1
60 Seconds Shuttle Run
16 Band Shoulder Press
16 Band Pull Aparts
16 Air Squats
16 Band Good Mornings

Round 2
2 Minutes Shuttle Run
16 Push Press
16 Ring Rows
16 Front Squats
16 Hang Power Cleans
Strength

Friday, July 19th, 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) Stiff Leg Deadliftst 3 Sets X 12-15 Reps / Rest 1 Minutes
2) Goblet Squat 3 Sets X 15-20 Reps per Side / Rest 1 Minute
3) Farmer Hold 3 Sets X 30 Seconds / Rest 1 Minute

Sumo Deadlift

Deadlift
30 Minutes To Build To A Heavy 3 Reps / Rest 2-5 Minutes
Flash

Friday, July 19th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
7 Rounds ~ In Pairs ~ Split Work
Competitive
20 Db Suitcase Step-Ups (30/20)
40 KB Swings (50/35)
Performance
20 Db Suitcase Step-Ups (20/15)
40 KB Swings (35/25)
Lifestyle
16 Db Suitcase Step-Ups
30 KB Swings

Notes

Round 1
100M Row
16 Alternating Lunges
15 Band Good Mornings

Round 2
200M Row
16 Alternating Step-Ups
15 KB Swings

Round 3
15 Stiff Leg Deadlifts
8 Db Step-Ups
Bootcamp

Friday, July 19th, 2024 - Bootcamp

General Warm-Up

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

Strength

Deadlifts ~ 16 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
7 Rounds ~ In Pairs ~ Split Work
Competitive
20 Db Suitcase Step-Ups (30/20)
40 KB Swings (50/35)
Performance
20 Db Suitcase Step-Ups (20/15)
40 KB Swings (35/25)
Lifestyle
16 Db Suitcase Step-Ups
30 KB Swings

Notes

Round 1
100M Row
16 Alternating Lunges
15 Band Good Mornings

Round 2
200M Row
16 Alternating Step-Ups
15 KB Swings

Round 3
15 Stiff Leg Deadlifts
8 Db Step-Ups
Flash

Thursday, July 18th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
AMRAP ~ 15 Minutes
Competitive
3 Wall Walks
30 Sit-Ups
50M Farmer Carry Left Hand
50M Farmer Carry Right Hand
Performance
3 Scaled Wall Walks
30 Sit-Ups
50M Farmer Carry Left Hand
50M Farmer Carry Right Hand
Lifestyle
3 Inchworms
15 Crunches
50M Farmer Carry Left Hand
50M Farmer Carry Right Hand
Rest 60 Seconds

Notes

Round 1
200M Run
8 Inchworms

Round 2
100M Run
8 Inchworms
30 Second Dead Hang
 

Round 3
100M Double Farmer Carry
15 Sit-Ups
Bootcamp

Thursday, July 18th, 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

WOD

Workout Format
AMRAP ~ 15 Minutes
Competitive
3 Wall Walks
30 Sit-Ups
50M Farmer Carry Left Hand
50M Farmer Carry Right Hand
Performance
3 Scaled Wall Walks
30 Sit-Ups
50M Farmer Carry Left Hand
50M Farmer Carry Right Hand
Lifestyle
3 Inchworms
15 Crunches
50M Farmer Carry Left Hand
50M Farmer Carry Right Hand
Rest 60 Seconds

Notes

Round 1
200M Run
8 Inchworms

Round 2
100M Run
8 Inchworms
30 Second Dead Hang
 

Round 3
100M Double Farmer Carry
15 Sit-Ups
Strength

Wednesday, July 17th, 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 3 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Db Bench Press 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Db Single Arm Row 3 Sets X 8-12 Reps per Side / Rest 1 Minute
3) Dips 3 Sets X 8-15 Reps / Rest 1 Minute
Flash

Wednesday, July 17th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
3 Rounds 
Competitive
Max Unbroken Double Unders
60 Seconds of Muscle Ups
Rest 60 Seconds
Performance
3 Sets of Max Unbroken Double Unders
60 Seconds of Kipping or Butterfly Pull-Ups/Chest to Bar Pull-Ups
Rest 60 Seconds
Lifestyle
60 Seconds of Skipping
45 Seconds of Ring Rows
Rest 60 Seconds

Notes

Round 1
8 Inchworms
30 Second Skipping
30 Second Dead Hang
 

Round 2
10 Push-up
30 Seconds Double Under Attempts
30 Second Scap Pull-up

Round 3
60 Seconds Kip Swing Practice
Bootcamp

Wednesday, July 17th, 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

Workout Format
3 Rounds 
Competitive
Max Unbroken Double Unders
60 Seconds of Muscle Ups
Rest 60 Seconds
Performance
3 Sets of Max Unbroken Double Unders
60 Seconds of Kipping or Butterfly Pull-Ups/Chest to Bar Pull-Ups
Rest 60 Seconds
Lifestyle
60 Seconds of Skipping
45 Seconds of Ring Rows
Rest 60 Seconds

Notes

Round 1
8 Inchworms
30 Second Skipping
30 Second Dead Hang
 

Round 2
10 Push-up
30 Seconds Double Under Attempts
30 Second Scap Pull-up

Round 3
60 Seconds Kip Swing Practice
Flash

Tuesday, July 16th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
For Time
30-25-20
Competitive
Snatches (75/65)
Wall Balls (20/14)
Performance
Snatches (45/35)
Wall Balls (14/20)
Lifestyle
Snatches
Wall Balls or Air Squats

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
Bootcamp

Tuesday, July 16th, 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
6 Sets X 3 Reps / Rest 60-90 Seconds
-Into-
Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight
6 Sets X 3 Reps / Rest 60-90 Seconds

WOD

Workout Format
For Time
30-25-20
Competitive
Snatches (75/65)
Wall Balls (20/14)
Performance
Snatches (45/35)
Wall Balls (14/20)
Lifestyle
Snatches
Wall Balls or Air Squats

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
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