Workouts

Today & Previous Upcoming
Bootcamp

Thursday, August 29th, 2024 - Bootcamp

General Warm-Up

2 Rounds
16 Box Step-Ups
15 Band Bicep Curls
15 Band Overhead Press
10 No Equipment Split Jerks
-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
Competitive
15 Box Jump Overs (24/20)
16 Single Db Clean and Split Jerks (50/35)
Performance
15 Box Jump Overs or Step Overs (20/20)
16 Single Db Clean and Split Jerks (35/25)
Lifestyle
15 Box Step Overs
16 Single Db Clean and Split Jerks
Flash

Thursday, August 29th, 2024 - Flash Class

General Warm-Up

2 Rounds
16 Box Step-Ups
15 Band Bicep Curls
15 Band Overhead Press
10 No Equipment Split Jerks

WOD

Workout Format
3 Rounds
Competitive
15 Box Jump Overs (24/20)
16 Single Db Clean and Split Jerks (50/35)
Performance
15 Box Jump Overs or Step Overs (20/20)
16 Single Db Clean and Split Jerks (35/25)
Lifestyle
15 Box Step Overs
16 Single Db Clean and Split Jerks
Bootcamp

Wednesday, August 28th, 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
6 Rounds
Competitive
4 Strict Toes to Bar
6 Strict Pull-Ups
8 Strict Dips
Performance
4 Strict Hanging Leg Raises
6 Feet Elevated Ring Rows
8 Hand Release Push-Ups
Lifestyle
4 Strict Hanging Knee Raises or Lying Knee Tucks
6 Parallel With the Floor Ring Rows or Ring Rows
8 Push-Ups or Elevated Push-Ups

Notes

1 Round
1.5 Minutes Cardio of Choice
14 Sit-Ups
14 Ring Rows
14 Push-Ups
-Into-
1 Round
1.5 Minutes Cardio of Choice
5 Hanging Leg Raises
6 Pull-Ups
7 Dips
-Into-
5 Empty Bar Bench Press With a 2 Second Pause on the Chest.
Flash

Wednesday, August 28th, 2024 - Flash Class

WOD

Workout Format
6 Rounds
Competitive
4 Strict Toes to Bar
6 Strict Pull-Ups
8 Strict Dips
Performance
4 Strict Hanging Leg Raises
6 Feet Elevated Ring Rows
8 Hand Release Push-Ups
Lifestyle
4 Strict Hanging Knee Raises or Lying Knee Tucks
6 Parallel With the Floor Ring Rows or Ring Rows
8 Push-Ups or Elevated Push-Ups

Notes

1 Round
1.5 Minutes Cardio of Choice
14 Sit-Ups
14 Ring Rows
14 Push-Ups
-Into-
1 Round
1.5 Minutes Cardio of Choice
5 Hanging Leg Raises
6 Pull-Ups
7 Dips
Bootcamp

Tuesday, August 27th, 2024 - Bootcamp

Strength

Snatch
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

WOD

Workout Format
15 Minute AMRAP
Competitive
Max Distance Row
Every Minute and a Half
12 Alternating Db Snatches (50/35)
6 Burpee Over DB
Performance
Max Distance Row
Every Minute and a Half
10 Alternating Db Snatches (35/25)
5 Burpee Over DB
Lifestyle
Max Distance Row
Every Minute and a Half
8 Alternating Db Snatches
4 Burpee Over DB

Notes

2 Rounds
50 Line Hops
10 Inchworms to Push-up
10 Squat Jumps
10 Band Good Mornings
-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, August 27th, 2024 - Flash Class

WOD

Workout Format
15 Minute AMRAP
Competitive
Max Distance Row
Every Minute and a Half
12 Alternating Db Snatches (50/35)
6 Burpee Over DB
Performance
Max Distance Row
Every Minute and a Half
10 Alternating Db Snatches (35/25)
5 Burpee Over DB
Lifestyle
Max Distance Row
Every Minute and a Half
8 Alternating Db Snatches
4 Burpee Over DB

Notes

2 Rounds
50 Line Hops
10 Inchworms to Push-up
10 Squat Jumps
10 Band Good Mornings
Bootcamp

Monday, August 26th, 2024 - Bootcamp

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
12 Minute AMRAP
Competitive
20 Air Squats
25 Sit-Ups
15/11 Cal Air Bike
Performance
20 Air Squats
25 Sit-Ups
12/9 Cal Air Bike
Lifestyle
20 Air Squats
15 Sit-Ups
1.5 Minute Air Bike

Notes

Gerneral Warm-up
3 Rounds
200M Run
16 Mountain Climbers
10 Air Squats
Squat Progression
10 Air Squats
10 Cobra Squats
5 Back Squat With a 2 Second Pause at the Bottom
Strength

Monday, August 26th, 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 Heavy 5 Reps / Rest 2-5 Minutes

Accessory

1) Split Squats 3 Sets X 8-12 Reps per Side/ Rest 1 Minutes
2) Glute Bridge 3 Sets X 10-15 Reps / Rest 1 Minute
3) Hollow Hold 3 Sets X 60-90 Seconds / Rest 1 Minute
Flash

Monday, August 26th, 2024 - Flash Class

WOD

Workout Format
12 Minute AMRAP
Competitive
20 Air Squats
25 Sit-Ups
15/11 Cal Air Bike
Performance
20 Air Squats
25 Sit-Ups
12/9 Cal Air Bike
Lifestyle
20 Air Squats
15 Sit-Ups
1.5 Minute Air Bike

Notes

Gerneral Warm-up
3 Rounds
200M Run
16 Mountain Climbers
10 Air Squats
Squat Progression
10 Air Squats
10 Cobra Squats
5 Back Squat With a 2 Second Pause at the Bottom
Strength

Sunday, August 25th, 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, August 25th, 2024 – Gymnastics

Strength Work (30 minutes)

Assisted Pull-Ups or Assisted Chest to Bar
4 sets of 8-10 reps
Use a resistance band. Focus on smooth, controlled movements.
Negative Pull-Ups
4 sets of 6-8 reps
Jump to the top position and lower yourself slowly (3-5 seconds down).
Inverted Rows
4 sets of 10-12 reps
Perform with feet elevated to increase difficulty if needed. (Use weight if you can)
Dumbbell Rows
4 sets of 8-12 reps per side
Focus on full range of motion and proper form.

Core Strengthening (15 minutes)

Planks
3 sets of 45-60 seconds
Hollow Body Holds
3 sets of 20-30 seconds

Cool Down (10 minutes)

Static stretching for shoulders, back, and arms.
Olympic Weightlifting

Saturday, August 24th, 2024 - Olympic Weightlifting 182.2

Front Squat

E2:30MOM5
1x 2s pause FS + 1x (1 1/4 FS) + 3 Regular FS
TOTAL 5 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Front Squat

Split Jerk Work

E2:00MOM5
3 BTN Split Jerk w/ 2s pause catch
1st set: 65%
2nd set: 70%
THEN…
3 NO PAUSE BTN Split Jerk
3rd set: 75%
4th set: 75%
5th set: 75%
% of Jerk
Olympic Weightlifting

Saturday, August 24th, 2024 - Olympic Weightlifting 182.1

General Warm-Up

10x Band 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%
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%
2 @ 75-78%
3 @ 70-73%
Bootcamp

Saturday, August 24th, 2024 - Bootcamp

General Warm-Up

3 Rounds Every Minute on the Minute X 3 Minutes
Round 1
1) Row
2) Ring Row
3) Elevated Push-up
Round 2
1) Row
2) Pull-up
3) Pike Push-up
Round 3
1) Row
2) Muscle Up
3) Handstand Push-up

WOD

Workout Format
This workout is the Lazar Dukic memorial workout, with some adjustments to fit a partner workout
In Pairs ~ Split Reps
Competitive
7 Minute AMRAP:
30 Calorie Row
10 Bar Muscle-Ups
Rest 3 Minutes
7 Minute AMRAP:
30 Calorie Row
16 Strict Handstand Push-Ups
Rest 3 Minutes
7 Minute AMRAP:
10 Bar Muscle-Ups
16 Strict Handstand Push-Ups
Performance
7 Minute AMRAP:
30 Calorie Row
10 Pull-Ups
Rest 3 Minutes
7 Minute AMRAP:
30 Calorie Row
16 Pike Push-Ups
Rest 3 Minutes
7 Minute AMRAP:
10 Pull-Ups
16 Pike Push-Ups
Lifestyle
7 Minute AMRAP:
20 Calorie Row
10 Jumping Pull-Ups or Ring Rows
Rest 3 Minutes
7 Minute AMRAP:
20 Calorie Row
16 Hand Release Push-Ups or Elevated Push-Ups
Rest 3 Minutes
7 Minute AMRAP:
10 Jumping Pull-Ups or Ring Rows
16 Hand Release Push-Ups or Elevated Push-Ups
Bootcamp

Friday, August 23rd, 2024 - Bootcamp

General Warm-Up

30 Seconds Alternating Deep Lunges With Elbow to Foot
30 Seconds Prayer Stretch
30 Seconds Alternating Cossack Squats
-Into-
Every 1 Minute on the Minute X 5 Minutes
1) Row
2) Banded Good Morning
3) Air Squats
4) Sumo Deadlifts
5) Pvc Muscle Cleans

Strength

Deadlifts ~ 12 Minutes
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
4 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds

WOD

Workout Format
4 Rounds for Time
Competitive
8 Front Squats (135/95)
250 M Row
-Into-
30 Sumo Deadlifts (135/95)
Performance
8 Front Squats (95/65)
250 M Row
-Into-
30 Sumo Deadlifts (95/65)
Lifestyle
8 Front Squats
250 M Row
-Into-
30 Sumo Deadlifts
Strength

Friday, August 23rd, 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

Sumo Deadlift

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

Accessory

1) Stiff Leg Deadlift 3 Sets X 6-10 Reps / Rest 1 Minutes
2) Walking Lunges 3 Sets X 8-12 Reps per Side / Rest 1 Minute
3) Farmer Hold 3 Sets X 30 Seconds / Rest 1 Minute
Flash

Friday, August 23rd, 2024 - Flash Class

General Warm-Up

30 Seconds Alternating Deep Lunges With Elbow to Foot
30 Seconds Prayer Stretch
30 Seconds Alternating Cossack Squats
-Into-
Every 1 Minute on the Minute X 5 Minutes
1) Row
2) Banded Good Morning
3) Air Squats
4) Sumo Deadlifts
5) Pvc Muscle Cleans

WOD

Workout Format
4 Rounds for Time
Competitive
8 Front Squats (135/95)
250 M Row
-Into-
30 Sumo Deadlifts (135/95)
Performance
8 Front Squats (95/65)
250 M Row
-Into-
30 Sumo Deadlifts (95/65)
Lifestyle
8 Front Squats
250 M Row
-Into-
30 Sumo Deadlifts
Bootcamp

Thursday, August 22nd, 2024 - Bootcamp

General Warm-Up

2 Rounds
30 Jumping Jacks
20 Seconds Mountain Climbers
10 Inchworms
20 Seconds Spiderman Mountain Cilmbers
10 Pike Push-Ups
-Into-
10 Empty Bar Overhead Press

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
15 Minutes AMRAP
Competitive
60 Double Unders
15 Knees to Chest
200M Run
25 Sit-Ups
Performance
60 Double Unders or 100 Single Unders
15 Knee Raises
200M Run
25 Sit-Ups
Lifestyle
60 Single Unders
15 Knee Raises
200M Run
15 Sit-Ups
Flash

Thursday, August 22nd, 2024 - Flash Class

General Warm-Up

2 Rounds
30 Jumping Jacks
20 Seconds Mountain Climbers
10 Inchworms
20 Seconds Spiderman Mountain Cilmbers
10 Pike Push-Ups
-Into-
10 Empty Bar Overhead Press

WOD

Workout Format
15 Minutes AMRAP
Competitive
60 Double Unders
15 Knees to Chest
200M Run
25 Sit-Ups
Performance
60 Double Unders or 100 Single Unders
15 Knee Raises
200M Run
25 Sit-Ups
Lifestyle
60 Single Unders
15 Knee Raises
200M Run
15 Sit-Ups
Bootcamp

Wednesday, August 21st, 2024 - Bootcamp

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 82.5% of Your 1 Rep Max.

WOD

Workout Format
4 Rounds for Time ~ In Pairs Split Reps
Competitive
30 Dumbbell Bench Press (50/35)
40 Ring Rows
40/30 Cals Air Bike
Performance
30 Dumbbell Bench Press (35/25)
40 Ring Rows
35/25 Cals Air Bike
Lifestyle
30 Dumbbell Bench Press
40 Ring Rows
2 Minutes Air Bike

Notes

2 Rounds
30 Seconds Arms Out to the Side Alternating Scorpions
15 Push-Ups or Knee Push-Ups
15 Band Pull Aparts
15 Ring Rows
-Into-
10 Empty Bar Bench Press
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