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Olympic Weightlifting

Saturday, September 7th, 2024 - Olympic Weightlifting 184.1

General Warm-Up

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

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%
3 @ 70-73%
2 @ 75-78%
1 @ 80-85%
1 @ 85-90%
1 @ 80-85%
2 @ 75-78%
% of Snatch

Clean Work

Clean Singles: 1:00 EFFORT + 1:00 REST EACH SET
3 @ 65-68%
3 @ 70-73%
2 @ 75-78%
1 @ 80-85%
1 @ 85-90%
1 @ 80-85%
2 @ 75-78%
% of Clean
Bootcamp

Saturday, September 7th, 2024 - Bootcamp

General Warm-Up

3 Rounds
200M Run
12 Band Good Morings
12 Band Overhead Press
12 Band Rows
30 Skips

WOD

Workout Format
For Time ~ In Pairs
Competitive
600 Meter Run
30 Deadlifts (225/145)
60 Double-Unders
600 Meter Run
30 Hang Clean-And-Jerks (135/85)
60 Double-Unders
600 Meter Partner Run
30 Chest to Bar Pull-Ups
60 Double-Unders
Performance
600 Meter Run
30 Deadlifts (135/95)
60 Double-Unders or 100 Single Unders
600 Meter Run
30 Hang Clean-And-Jerks (95/65)
60 Double-Unders or 100 Single Unders
600 Meter Partner Run
30 Pull-Ups
60 Double-Unders or 100 Single Unders
Lifestyle
400 Meter Run
30 Deadlifts
60 Single Unders
400 Meter Run
30 Hang Cleans and Jerks
60 Single Unders
400 Meter Partner Run
30 Ring Rows
60 Single Unders
Bootcamp

Friday, September 6th, 2024 - Bootcamp

General Warm-Up

4 Rounds
1 Minute Skipping
10 Air Squats
5 Knee Tuck Jumps
10 Ring Rows
-Into-
5 Empty Bar Deadlift With a 2 Second Pause at the Knee

Strength

Deadlifts 
Take 7 Minutes to Build to a 6/10 Difficulty 1 Rep
2 Sets X 5 Reps @ 6/10 Weight / Rest 1-2 Minutes
1 Set X AMRAP @ 6/10 Weight / Rest 1-2 Minutes

WOD

Workout Format
4 Rounds
Competitive
10 Box Hurdles (24/20)
500M Row
Rest 1 Minute
Performance
10 Plate Stack Hurdles
500M Row
Rest 1 Minute
Lifestyle
10 Plate Stack Hurdles
500M Row
Rest 1 Minute
Strength

Friday, September 6th, 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

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

Accessory

1) Coventional Deadlift 3 Sets X 6-8 Rep / Rest 1 Minutes
2) Front Squat 3 Sets X 8-12 Reps / Rest 1 Minute
3) Farmer Hold 3 Sets X 30-90 Seconds / Rest 1 Minute
Flash

Friday, September 6th, 2024 - Flash Class

General Warm-Up

4 Rounds
1 Minute Skipping
10 Air Squats
5 Knee Tuck Jumps
10 Ring Rows

WOD

Workout Format
4 Rounds
Competitive
10 Box Hurdles (24/20)
500M Row
Rest 1 Minute
Performance
10 Plate Stack Hurdles
500M Row
Rest 1 Minute
Lifestyle
10 Plate Stack Hurdles
500M Row
Rest 1 Minute
Bootcamp

Thursday, September 5th, 2024 - Bootcamp

General Warm-Up

3 Rounds
200M Run
15 Ring Rows
10 Band Overhead Press
10 Sit-Ups
-Into-
5 Empty Bar Overhead Press With a 2 Second Pause Overhead

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
3 Rounds for Time
Competitive
800M Run
3 Strict Pull-Ups
9 Pull-Ups
25 Sit-Ups
Performance
800M Run
3 Pull-Ups
9 Parallel With Floor Ring Rows
25 Sit-Ups
Lifestyle
600M Run
12 Ring Rows
20 Sit-Ups
Flash

Thursday, September 5th, 2024 - Flash Class

General Warm-Up

3 Rounds
200M Run
15 Ring Rows
10 Band Overhead Press
10 Sit-Ups
-Into-
5 Empty Bar Overhead Press With a 2 Second Pause Overhead

WOD

Workout Format
3 Rounds for Time
Competitive
800M Run
3 Strict Pull-Ups
9 Pull-Ups
25 Sit-Ups
Performance
800M Run
3 Pull-Ups
9 Parallel With Floor Ring Rows
25 Sit-Ups
Lifestyle
600M Run
12 Ring Rows
20 Sit-Ups
Bootcamp

Wednesday, September 4th, 2024 - Bootcamp

Strength

Bench Press
Take 7 Minutes to Build to a 6/10 Dificulty 1 Rep
2 Sets X 5 Reps @ 6/10 Weight / Rest 1-2 Minutes
1 Set X AMRAP @ 6/10 Weight / Rest 1-2 Minutes

WOD

Workout Format
AMRAP 12 Minutes ~ In Pairs ~ Split Reps
Competitive
40 Db Snatches (50/35)
16 Lateral Burpees Over Dumbbell
Performance
40 Db Snatches (35/25)
16 Lateral Burpees Over Dumbbell
Lifestyle
40 Db Snatches
16 Elevated Burpees

Notes

3 Rounds
30 Jumping Jacks
10 Knee Push-Ups or Elevated Push-Ups
10 Hanging Leg Raises
-Into-
5 Empty Bar Bench Press With a 2 Second Pause on the Chest.
Strength

Wednesday, September 4th, 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 Heavy 3 Reps / Rest 2-5 Minutes

Accessory

1) Db Bench Presss 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) High Plank 3 Sets X 8-16 Reps per Side / Rest 1 Minute
Flash

Wednesday, September 4th, 2024 - Flash Class

WOD

Workout Format
AMRAP 12 Minutes ~ In Pairs ~ Split Reps
Competitive
40 Db Snatches (50/35)
16 Lateral Burpees Over Dumbbell
Performance
40 Db Snatches (35/25)
16 Lateral Burpees Over Dumbbell
Lifestyle
40 Db Snatches
16 Elevated Burpees

Notes

3 Rounds
30 Jumping Jacks
10 Knee Push-Ups or Elevated Push-Ups
10 Hanging Leg Raises
Bootcamp

Tuesday, September 3rd, 2024 - Bootcamp

Strength

Snatch + Overhead Squat
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme
5 Sets X 1+2 Reps / Rest 60-90 Seconds
-into-
Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme
5 Sets X 2 + 1 Reps / Rest 60-90 Seconds

Strength

Back Squat
Build to a Heavy 3 Reps in 12 Minutes/ Rest 60-90 Seconds
3 Sets X 1 Rep at Heaviest 3 / Rest 60-90 Seconds

WOD

Workout Format
AMRAP 15
Competitive
1 Power Clean
1 Hang Squat Clean
2 Shoulder to Overhead
Performance
1 Power Clean
1 Hang Squat Clean
2 Shoulder to Overhead
Lifestyle
1 Power Clean
1 Hang Squat Clean
2 Shoulder to Overhead
Competitive
5 Burpees
10 DB Push Press (35/25)
8/6 Cal Bike
12 Lunges
Performance
5 Burpees
10 DB Push Press (25/15)
8/6 Cal Bike
12 Lunges
Lifestyle
4 No-pushup Burpees
10 DB Push Press
6/4 Cal Bike
10 Lunges

Notes

2 Rounds
2 Minute Cardio of Choice
15 Band Shoulder Press
15 Band Good Mornings
15 Air Squats
-Into-
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
Flash

Tuesday, September 3rd, 2024 - Flash Class

WOD

Workout Format
For Load ~ Every 2 Minutes on the Minute
7 Rounds
Unbroken each Round
Competitive
1 Power Clean
1 Hang Squat Clean
2 Shoulder to Overhead
Performance
1 Power Clean
1 Hang Squat Clean
2 Shoulder to Overhead
Lifestyle
1 Power Clean
1 Hang Squat Clean
2 Shoulder to Overhead

Notes

2 Rounds
2 Minute Cardio of Choice
15 Band Shoulder Press
15 Band Good Mornings
15 Air Squats
Bootcamp

Monday, September 2nd, 2024 - Bootcamp

General Warm-Up

2 Rounds
200M Run
15 Ring Rows
15 Knee Push-Ups or Elevated Push-Ups
15 Band Good Mornings

WOD

Workout Format
As Many Reps As Possible in 30 Minutes ~ In Pairs ~ Split Work
In Pairs ~ Split Reps
Competitive
10 Pull-Ups
10 Push-Ups
10 KB Swings @53/35
10 Sit-Ups
*Add 4 Reps Each Round
Performance
10 Pull-Ups
10 Push-Ups
10 KB Swings 35/25
10 Sit-Ups
*Add 4 Reps Each Round
Lifestyle
10 Pull-Ups
10 Push-Ups
10 KB Swings 35/25
10 Sit-Ups
*Add 2 Reps Each Round
Strength

Sunday, September 1st, 2024 – Overhead Press

General Warm-Up

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

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 Tricep Extensions 3 Sets X 10-15 Reps / Rest 30 Seconds
3) Pendlay Row 3 Sets X 8-15 Reps / Rest 1 Minute
Gymnastics

Sunday, September 1st, 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, August 31st, 2024 - Olympic Weightlifting 183.2

Front Squat

E2:30MOM5
2x (1 1/4 FS) + 3 Regular FS
TOTAL 5 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Front Squat

Split Jerk Work

E2:00MOM5
Split Jerk w/ 2s pause catch
1st set: 3x 65%
2nd set: 3x 70%
3rd set: 3x 75%
4th set: 2x 80%
5th set: 2x 80%
% of Jerk
Olympic Weightlifting

Saturday, August 31st, 2024 - Olympic Weightlifting 183.1

General Warm-Up

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

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%
3 @ 70-73%
2 @ 75-78%
1 @ 80-85%
1 @ 80-85%
2 @ 75-78%
3 @ 70-73%
% of Snatch

Clean Work

Clean Singles: 1:00 EFFORT + 1:00 REST EACH SET
3 @ 65-68%
3 @ 70-73%
2 @ 75-78%
1 @ 80-85%
1 @ 80-85%
2 @ 75-78%
3 @ 70-73%
% of Clean
Bootcamp

Saturday, August 31st, 2024 - Bootcamp

WOD

Workout Format
COMPETITIVE

PERFORMANCE

LIFESTYLE
Bootcamp

Friday, August 30th, 2024 - Bootcamp

General Warm-Up

2 Rounds
200M Run
10 Air Squats
10 Pike Push-Ups
10 Glute Bridge
-Into-
5 Empty Bar Deadlift With a 2 Second Pause at the Knee

Strength

Deadlifts 
Take 7 Minutes to Build to a 6/10 Difficulty 1 Rep
2 Sets X 5 Reps @ 6/10 Weight / Rest 1-2 Minutes
1 Set X AMRAP @ 6/10 Weight / Rest 1-2 Minutes

WOD

Workout Format
In Pairs ~ For Time
Competitive
100 Wall Balls Split (20/14)
2KM Row Together
100 Wall Balls Split (20/14)
Performance
100 Wall Balls Split (14/10)
2KM Row Together
100 Wall Balls Split (14/10)
Lifestyle
80 Wall Balls Split
1.5km Row
80 Wall Balls Split
Flash

Friday, August 30th, 2024 - Flash Class

General Warm-Up

2 Rounds
200M Run
10 Air Squats
10 Pike Push-Ups
10 Glute Bridge

WOD

Workout Format
In Pairs ~ For Time
Competitive
100 Wall Balls Split (20/14)
2KM Row Together
100 Wall Balls Split (20/14)
Performance
100 Wall Balls Split (14/10)
2KM Row Together
100 Wall Balls Split (14/10)
Lifestyle
80 Wall Balls Split
1.5km Row
80 Wall Balls Split
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