Workouts

Today & Previous Upcoming
Strength

Sunday, September 15th, 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

Strict Press

Build to a Heavy Single or 1 Rep Max
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

Accessory

1) Strict Press 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Db Skull Crushers 3 Sets X 10-15 Reps / Rest 30 Seconds
3) Bent Over Db Row 3 Sets X 8-15 Reps / Rest 1 Minute
4) Half Kneeling Db Windmill 3 Sets X 8-12 Reps per Side / Rest 1 Minute
Olympic Weightlifting

Saturday, September 14th, 2024 - Olympic Weightlifting 185.2

Front Squat WARM UP

1 or 2 sets: 3-5 @ 55-60%

Front Squat WORK

E3:00MOM7
WORK INTO A 3RM OR HEAVY 3
NOTE: MAY NEED ALL SETS TO ESTABLISH!
3 @ 65-68%
3 @ 70-73%
3 @ 75-78%
3 @ 80-85%
3 @ 85- …
3 @ 90- …
3 @ … - …
3 @ … - …
% of Front Squat
Olympic Weightlifting

Saturday, September 14th, 2024 - Olympic Weightlifting 185.1

General Warm-Up

10x Band Shoulder Rotations
5x (2 Empty Bar Good Morning + 2 Empty Bar Back Squat)
6x Spider Man Hip Flexor Stretch

Snatch Warm Up: 5 Minutes

A) 3 sets : 2 Muscle Snatch + 2 Snatch Balance
w/ empty bar
B) 3 sets: 2 Tall Snatch + 2 Floor Snatch w/ light weight (50%) or empty bar

Clean Warm Up: 5 Minutes

A) 3 sets: 2 Muscle Clean + 2 Front Squat
w/ empty bar
B) 3 sets: 2 Tall Clean+ 1 Floor Clean w/ light weight (50%) or empty bar

Snatch Work

Snatch Singles: 1:00 EFFORT + 1:00 REST EACH SET
3 @ 65-68%
2 @ 70-73%
1 @ 75-78%
1 @ 80-85%
1 @ 85-90%
1 @ 95-100%
1 @ 100-102%
1@ 102-104%
% of Snatch

C&J Work

1 Clean + 1 Jerk: 1:00 EFFORT + 1:00 REST EACH SET
1+1 @ 65-68%
1+1 @ 70-73%
1+1 @ 75-78%
1+1 @ 80-85%
1+1 @ 85-90%
1+1 @ 95-100%
1+1 @ 100-102%
1+1 @ 102-104%
% of C&J
Bootcamp

Saturday, September 14th, 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 13th, 2024 - Bootcamp

General Warm-Up

2 Rounds
200M Run
12 Med Ball Squat Cleans
12 Med Ball Thrusters
10 Inchworms
-Into-
5 Empty Bar Deadlift With a 2 Second Pause at the Knee

Strength

Deadlifts 
Build to a Heavy Single or 1 Rep Max in 20 Minutes
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

Workout Format
AMRAP 15 Minutes with a Partner
Competitive
20 Clusters (135/85)
400M Run
30 Deadlifts (225/135)
400M Run
40 Bar Facing Burpees
400M Run
Performance
20 Clusters (95/65)
400M Run
30 Deadlifts (135/95)
400M Run
40 Bar Facing Burpees
400M Run
Lifestyle
20 Power Clean and Jerk
400M Run
30 Deadlifts
400M Run
40 Elevated Burpees
400M Run
Strength

Friday, September 13th, 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

Sumo Deadlift

Build to a Heavy Single or 1 Rep Max
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

Accessory

1) Reverse Lunge 3 Sets X 8-12 Reps per Side / Rest 1 Minutes
2) Goblet Squat 3 Sets X 8-12 Reps / Rest 1 Minute
3) Db Forearm Curls 3 Sets X 15-20 Reps per Side / Rest 1 Minute
Flash

Friday, September 13th, 2024 - Flash Class

General Warm-Up

2 Rounds
200M Run
12 Med Ball Squat Cleans
12 Med Ball Thrusters
10 Inchworms

WOD

Workout Format
AMRAP 15 Minutes with a Partner
Competitive
20 Clusters (135/85)
400M Run
30 Deadlifts (225/135)
400M Run
40 Bar Facing Burpees
400M Run
Performance
20 Clusters (95/65)
400M Run
30 Deadlifts (135/95)
400M Run
40 Bar Facing Burpees
400M Run
Lifestyle
20 Power Clean and Jerk
400M Run
30 Deadlifts
400M Run
40 Elevated Burpees
400M Run
Bootcamp

Thursday, September 12th, 2024 - Bootcamp

General Warm-Up

2 Rounds
200M Run
6 Single Leg Long Jumps per Side
12 Crunches
15 Med Ball Thrusters
-Into-
5 Empty Bar Overhead Press With a 2 Second Pause Overhead

Strength

Overhead Press
Build to a Heavy Single or 1 Rep Max in 20 Minutes
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

Workout Format
AMRAP 15 ~ Switching Partner Each Round
Competitive
10 Wall Balls (20/14)
10 Sit-Ups
100M Sprint
Performance
10 Wall Balls (14/10)
10 Sit-Ups
100M Sprint
Lifestyle
10 Wall Balls
10 Sit-Ups
50M Sprint
Flash

Thursday, September 12th, 2024 - Flash Class

General Warm-Up

2 Rounds
200M Run
6 Single Leg Long Jumps per Side
12 Crunches
15 Med Ball Thrusters

WOD

Workout Format
AMRAP 15 ~ Switching Partner Each Round
Competitive
10 Wall Balls (20/14)
10 Sit-Ups
100M Sprint
Performance
10 Wall Balls (14/10)
10 Sit-Ups
100M Sprint
Lifestyle
10 Wall Balls
10 Sit-Ups
50M Sprint
Bootcamp

Wednesday, September 11th, 2024 - Bootcamp

General Warm-Up

3 Rounds
30 Seal Jacks
10 Push-Ups or Elevated Push-Ups
10 Single Db Sumo Deadlift High Pull Each Side
10 Single Db Overehad Press Each Side
-Into-
5 Empty Bar Bench Press With a 2 Second Pause on the Chest.

Strength

Bench Press
Build to a Heavy Single or 1 Rep Max in 20 Minutes
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

Workout Format
For Time
Competitive
50-40-30-20-10
Db Snatch (35/25)
After Each Set
10/8 Cal Air Bike
Performance
50-40-30-20-10
Db Snatch (25/15)
After Each Set
8/6 Cal Air Bike
Lifestyle
50-40-30-20-10
Db Snatch
After Each Set
30 Seconds Air Bike
Strength

Wednesday, September 11th, 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

Build to a Heavy Single or 1 Rep Max
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

Accessory

1) Bench Press 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Bent Over Db Row 3 Sets X 8-12 Reps / Rest 1 Minute
3) High Plank Shoulder Taps 3 Sets X 8-16 Reps per Side / Rest 1 Minute
Flash

Wednesday, September 11th, 2024 - Flash Class

General Warm-Up

3 Rounds
30 Seal Jacks
10 Push-Ups or Elevated Push-Ups
10 Single Db Sumo Deadlift High Pull Each Side
10 Single Db Overehad Press Each Side

WOD

Workout Format
For Time
Competitive
50-40-30-20-10
Db Snatch (35/25)
After Each Set
10/8 Cal Air Bike
Performance
50-40-30-20-10
Db Snatch (25/15)
After Each Set
8/6 Cal Air Bike
Lifestyle
50-40-30-20-10
Db Snatch
After Each Set
30 Seconds Air Bike
Bootcamp

Tuesday, September 10th, 2024 - Bootcamp

General Warm-Up

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

Strength

Clean and Jerk
Build to a Heavy Single or 1 Rep Max in 20 Minutes
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

Workout Format
AMRAP ~ 15 Minutes
Competitive
Half Gym Length Handstand Walk
25 Pull-Ups
Half Gym Length Handstand Walk
25 Push-Ups
Half Gym Length Handstand Walk
25 Sit-Ups
Half Gym Length Handstand Walk
25 Air Squats
Performance
15 Wall Supported Hanstand Shoulder Taps
20 Pull-Ups or Parallel With Floor Ring Rows
15 Wall Supported Handstand
15 Wall Supported Handstand Shoulder Taps
20 Sit-Ups
15 Wall Supported Handstand Shoulder Taps
20 Air Squats
Lifestyle
1 Gym Length Bear Crawl
15 Ring Rows
1 Gym Length Bear Crawl
15 Elevated Push-Ups
1 Gym Length Bear Crawl
15 Sit-Ups
1 Gym Length Bear Crawl
15 Air Squats
Flash

Tuesday, September 10th, 2024 - Flash Class

General Warm-Up

2 Rounds
15 Inchworms
15 Ring Rows
15 Elevated or Knee Push-Ups
15 Air Squats
15 Crunches

WOD

Workout Format
AMRAP ~ 15 Minutes
Competitive
Half Gym Length Handstand Walk
25 Pull-Ups
Half Gym Length Handstand Walk
25 Push-Ups
Half Gym Length Handstand Walk
25 Sit-Ups
Half Gym Length Handstand Walk
25 Air Squats
Performance
15 Wall Supported Hanstand Shoulder Taps
20 Pull-Ups or Parallel With Floor Ring Rows
15 Wall Supported Handstand
15 Wall Supported Handstand Shoulder Taps
20 Sit-Ups
15 Wall Supported Handstand Shoulder Taps
20 Air Squats
Lifestyle
1 Gym Length Bear Crawl
15 Ring Rows
1 Gym Length Bear Crawl
15 Elevated Push-Ups
1 Gym Length Bear Crawl
15 Sit-Ups
1 Gym Length Bear Crawl
15 Air Squats
Bootcamp

Monday, September 9th, 2024 - Bootcamp

General Warm-Up

3 Rounds
50 Skips
15 Air Squats
12 Sit-Ups
-Into-
5 Back Squat With a 2 Second Pause at the Bottom

Strength

Back Squat
Build to a Heavy Single or 1 Rep Max in 20 Minutes
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

Workout Format
For Time
30-25-20-15-10
Competitive
Double Unders
Toes to Bar
Performance
Double Unders Attempts
Knees to Chest
Lifestyle
Single Unders
Knee Raises
Strength

Monday, September 9th, 2024 – Squat Sesh

General Warm-Up

2 Rounds
30 Split Jacks
30 Seconds Bird Dogs
16 Elephant Walks
10 Dynamic Squat Stretch
Squat Progression
10 Air Squats
10 Cobra Squats
5 Back Squat With 3 Second Pause at the Bottom

Secondary Strength Movement

Back Squat

Build to a Heavy Single or 1 Rep Max
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

Accessory

1) Walking Lunges 3 Sets X 8-12 Reps per Side/ Rest 1 Minutes
2) Stuff Leg Deadlifts 3 Sets X 10-15 Reps / Rest 1 Minute
3) Hollow Hold 3 Sets X 60-90 Seconds / Rest 1 Minute
Flash

Monday, September 9th, 2024 - Flash Class

General Warm-Up

3 Rounds
50 Skips
15 Air Squats
12 Sit-Ups

WOD

Workout Format
For Time
30-25-20-15-10
Competitive
Double Unders
Toes to Bar
Performance
Double Unders Attempts
Knees to Chest
Lifestyle
Single Unders
Knee Raises
Strength

Sunday, September 8th, 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

Strict Press

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

Accessory

1) Push Press 5 Sets X 3 Reps / Rest 1 Minutes
2) Db Skull Crushers 3 Sets X 10-15 Reps / Rest 30 Seconds
3) Pendlay Row 3 Sets X 8-15 Reps / Rest 1 Minute
4) Turkish Get up 3 Sets X 3 Reps per Side / Rest 1 Minute
Gymnastics

Sunday, September 8th, 2024 – Gymnastics

Strength and Skill Work (35 minutes)

Hollow Body Holds
3 sets of 30 seconds
Focus on keeping your lower back pressed into the floor.
Hanging Knee-Leg Raises
4 sets of 10-12 reps
Start with bent knees and progress to straight legs over time.
Toes-to-Bar Progressions
4 sets of 5-8 reps
Start with a hanging knee raise and then practice bringing your toes to the bar.

Accessory

Planks
3 sets of 1 minute
Flutter Kicks
3 sets of 30 seconds

Cool Down (10 minutes)

Focus on grip and shoulders (e.g., wrist flexor stretch, overhead tricep stretch).
Olympic Weightlifting

Saturday, September 7th, 2024 - Olympic Weightlifting 184.2

Front Squat

E2:30MOM5
1x (1 1/4 FS) + 3 Regular FS
TOTAL 5 REPS PER SET
1st set: 70%
2nd set: 75%
Then…
3 REGULAR FS
3rd set: 80%
4th set: 80%
5th set: 80%
% of Front Squat

Split Jerk Work

E1:30MOM5
Split Jerk w/ 2s pause catch
1st set: 3x 70%
2nd set: 3x 75%
3rd set: 2x 80%
4th set: 1x 85%
5th set: 1x 90%
% of Jerk
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