Workouts

Today & Previous Upcoming
Strength

Friday, June 21st, 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) Deadlift 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Sumo Goblet Squat 3 Sets X 10 Reps / Rest 1 Minute
3) Single Arm Farmer Hold 3 Sets X 30 Seconds per Side / Rest 1 Minute

Sumo Deadlift

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

Friday, June 21st, 2024 - Flash Class

General Warm-Up

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

Strength

Stiff Leg Deadlifts
10 Minutes
3 Reps Stiff Leg Deadlifts
*Rest 2-3 Minutes between hard sets

WOD

Workout Format
Every 30 Seconds x 20 Rounds  (10 Minutes)
Competitive
1 Squat Clean (135/95)
Performance
1 Squat Clean (95/65)
Lifestyle
1 Squat Clean

Notes

Round 1
200M Run
15 Barbell Good Morning
10 Barbell High Pulls

Round 2
200M Run
15 Empty Stiff Leg Deadlift
10 Muscle Cleans

-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.
6 Squat Cleans With Empty Barbell.
Bootcamp

Friday, June 21st, 2024 - Bootcamp

General Warm-Up

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

Strength

Stiff Leg Deadlifts
20 Minutes
3 Reps Stiff Leg Deadlifts
*Rest 2-3 Minutes between hard sets

WOD

Workout Format
Every 30 Seconds x 20 Rounds  (10 Minutes)
Competitive
1 Squat Clean (135/95)
Performance
1 Squat Clean (95/65)
Lifestyle
1 Squat Clean

Notes

Round 1
200M Run
15 Barbell Good Morning
10 Barbell High Pulls

Round 2
200M Run
15 Empty Stiff Leg Deadlift
10 Muscle Cleans

-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.
6 Squat Cleans With Empty Barbell.
Flash

Thursday, June 20th, 2024 - Flash Class

General Warm-Up

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

Strength

Snatch
Build to a Heavy 3 Rep in 10 Minutes
Single Snatch ~ Rest 2-3 Minutes

WOD

Workout Format
6 Rounds For Time ~ 15 Minute Time Cap
Competitive
5 Strict Hand Stand Push-Ups
8 Db Push Press (50/35)
Rest 60 Seconds
Performance
5 Strict Feet on Box Pike Push-up
8 Db Push Press (35/20)
Rest 60 Seconds
Lifestyle
5 Pike Push-up
8 Db Push Press
Rest 60 Seconds

Notes

Round 1
12 Inchworms
15 Snatch Grip Deadlift
10 Overhead Squat

Round 2
10 Inchworms to Push-up
15 Snatch Grip Deadlift
10 Overhead Squat

-Into-
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Pause Above the Knee
6 Power Snatch With Empty Barbell.
Bootcamp

Thursday, June 20th, 2024 - Bootcamp

General Warm-Up

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

Strength

Snatch
Build to a Heavy 3 Rep in 20 Minutes
Single Snatch ~ Rest 2-3 Minutes

WOD

Workout Format
6 Rounds For Time ~ 15 Minute Time Cap
Competitive
5 Strict Hand Stand Push-Ups
8 Db Push Press (50/35)
Rest 60 Seconds
Performance
5 Strict Feet on Box Pike Push-up
8 Db Push Press (35/20)
Rest 60 Seconds
Lifestyle
5 Pike Push-up
8 Db Push Press
Rest 60 Seconds

Notes

Round 1
12 Inchworms
15 Snatch Grip Deadlift
10 Overhead Squat

Round 2
10 Inchworms to Push-up
15 Snatch Grip Deadlift
10 Overhead Squat

-Into-
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Pause Above the Knee
6 Power Snatch With Empty Barbell.
Strength

Wednesday, June 19th, 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 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Bench Press 3 Sets X 15 Reps / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 10 Reps/ Rest 1 Minute
3) Band Row 3 Sets X 25 Reps / Rest 1 Minute
Flash

Wednesday, June 19th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
For Time ~ 20 Minutes
Competitive
50 Pull-Ups
400-Meter Run
21 Thrusters (95/65)
800-Meter Run
21 Thrusters (95/65)
400-Meter Run
50 Pull-Ups
Performance
25 Pull-Ups or Jumping Pull-Ups
400-Meter Run
15 Thrusters (65/45)
800-Meter Run
15 Thrusters (65/45)
400-Meter Run
25 Pull-Ups or Jumping Pull-Ups
Lifestyle
25 Ring Row
400-Meter Run
15 Thrusters
800-Meter Run
15 Thrusters
400-Meter Run
25 Ring Rows

Notes

Round 1
200M Run
15 Scap Pull-up
15 Front Squat to Med Ball
15 Elevated Push-Ups

Round 2
200M Run
8 Pull-Ups or Negative Pull-Ups
10 Thrusters
10 Push-Ups or Knee Push-Ups
Bootcamp

Wednesday, June 19th, 2024 - Bootcamp

General Warm-Up

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

Strength

Bench Press
Build to a Heavy 3 Rep Bench Press in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
For Time ~ 20 Minutes
Competitive
50 Pull-Ups
400-Meter Run
21 Thrusters (95/65)
800-Meter Run
21 Thrusters (95/65)
400-Meter Run
50 Pull-Ups
Performance
25 Pull-Ups or Jumping Pull-Ups
400-Meter Run
15 Thrusters (65/45)
800-Meter Run
15 Thrusters (65/45)
400-Meter Run
25 Pull-Ups or Jumping Pull-Ups
Lifestyle
25 Ring Row
400-Meter Run
15 Thrusters
800-Meter Run
15 Thrusters
400-Meter Run
25 Ring Rows

Notes

Round 1
200M Run
15 Scap Pull-up
15 Front Squat to Med Ball
15 Elevated Push-Ups

Round 2
200M Run
8 Pull-Ups or Negative Pull-Ups
10 Thrusters
10 Push-Ups or Knee Push-Ups
Flash

Tuesday, June 18th, 2024 - Flash Class

General Warm-Up

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

Strength

Cleans
In 12 Minutes 
1 Clean + 1 Hang Clean
Rest 2-3 Minutes in Between Sets

WOD

Workout Format
For Time ~ 8 Minutes
Competitive
100 KB Swings (70/50)
*Every Break 50 Double Unders
Performance
100 KB Swings (50/35)
*Every Break 75 Single Unders
Lifestyle
100 KB Swings
*Every Break 50 Single Unders

Notes

Round 1
1 Minute Skipping
15 Glute Bridge

Round 2
30 Penguin Claps
15 Barbell Good Morning

Round 3
130 Double Under Attempts
15 KB Swings

-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.
6 Hang Power Cleans with Empty Barbell.
Bootcamp

Tuesday, June 18th, 2024 - Bootcamp

General Warm-Up

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

Strength

Cleans
In 20 Minutes 
1 Clean + 1 Hang Clean
Rest 2-3 Minutes in Between Sets

WOD

Workout Format
For Time ~ 8 Minutes
Competitive
100 KB Swings (70/50)
*Every Break 50 Double Unders
Performance
100 KB Swings (50/35)
*Every Break 75 Single Unders
Lifestyle
100 KB Swings
*Every Break 50 Single Unders

Notes

Round 1
1 Minute Skipping
15 Glute Bridge

Round 2
30 Penguin Claps
15 Barbell Good Morning

Round 3
130 Double Under Attempts
15 KB Swings

-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.
6 Hang Power Cleans with Empty Barbell.
Strength

Monday, June 17th, 2024 – Squat Sesh

General Warm-Up

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

Accessory

20 Minutes For
1) Goblet Squat 3 Sets X 10 Reps / Rest 1.5 Minutes
2) Bulgarian Split Squats 3 Sets X 12 Reps per Side/ Rest 1 Minute
3) Db Kick Stand Deadlifts 3 Sets X 12 Reps per Side / Rest 1 Minute

Front Squats

Build to Heavy 5 Reps / Rest 2-5 Minutes
Flash

Monday, June 17th, 2024 - Flash Class

General Warm-Up

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

Strength

Zercher Squat
Build to a Heavy 3 Reps in 15 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
4 Rounds for Time ~ 15 Minutes Time Cap
Competitive
15/12 Cals Air Bike
20 Wall Balls (20/14)
25 Sit-Ups
Performance
15/12 Cals Air Bike
20 Wall Balls (14/10)
25 Sit-Ups
Lifestyle
1.5 Minutes Air Bike
20 Wall Balls
25 Crunches

Notes

Round 1
1 Minute Air Bike
15 Squats to Med Ball
15 Sit-Ups

Round 2
1 Minute Air Bike
15 Med Ball Thrusters
15 Sit-Ups
Bootcamp

Monday, June 17th, 2024 - Bootcamp

General Warm-Up

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

Strength

Zercher Squat
Build to a Heavy 3 Reps in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
4 Rounds for Time ~ 15 Minutes Time Cap
Competitive
15/12 Cals Air Bike
20 Wall Balls (20/14)
25 Sit-Ups
Performance
15/12 Cals Air Bike
20 Wall Balls (14/10)
25 Sit-Ups
Lifestyle
1.5 Minutes Air Bike
20 Wall Balls
25 Crunches

Notes

Round 1
1 Minute Air Bike
15 Squats to Med Ball
15 Sit-Ups

Round 2
1 Minute Air Bike
15 Med Ball Thrusters
15 Sit-Ups
Gymnastics

Sunday, June 16th, 2024 – Gymnastics

Strength Training (25 minutes)

Assisted Kipping Pull-Ups:
3 Sets X 5-8 Reps
(Use Minimal Assistance)
Pull-up Holds:
3 Sets X 10-20 Seconds
(Hold Yourself at the Top Position of the Pull-up)
Arnold Press:
3 Sets X 10-12 Reps

Skill Work (40 minutes)

Kipping Pull-up Practice:
4 Sets X 15-20 Reps.
Work on Stringing Multiple Kipping Pull-Ups Together With Proper Form.
Transition Drills:
3 Sets X 10-15 Reps.
Practice Smoothly Transitioning Between the Kip Swing and the Pull-up.
Ring Rows:
3 Sets X 10-12 Reps

Warm Up (5 minutes)

3-5 minutes of light cardio (jogging, jumping jacks, etc.)
Dynamic stretches targeting shoulders, back, and arms.

Cool Down (5 minutes)

Static stretching for shoulders, back, and arms.
Strength

Sunday, June 16th, 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) Push Press 5 Sets X 3 Reps / Rest 1.5 Minutes
2) Db Tricep Kick Backs 3 Sets X 15 Reps / Rest 1 Minute
3) Db Face Pull 3 Sets X 12 Reps / Rest 1 Minute

Strict Press

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

Saturday, June 15th, 2024 - Olympic Weightlifting 172.2

Warm Up: 10 Minutes

A) 3 sets:
5x 2-second Paused At Knee Snatch Deadlift w/ empty bar
B) 3 sets: 5 BTN Strict Press w/ empty bar

Snatch Pull Work

E2:00MOM3
1x 2 second pause at knee + 2 floating pulls
3x @ 85%
3x @ 85%
3x @ 90%
3x @ 90%
% of Snatch

BTN Strict Press in Split w/ Jerk Grip

E1:30MOM4
FROM THE RACK
1st set: 4 @ 50%
2nd set: 4 @ 55%
3rd set: 4 @ 60%
4th set: 4 @ 65%
% of Press

Front Squat

E2:00MOM6
4 reps per set
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 80%
6th set: 80%
7th set: 80%
% of Front Squat
Olympic Weightlifting

Saturday, June 15th, 2024 - Olympic Weightlifting 172.1

General Warm-Up

10x Band Sword Shoulder Rotations
10x Empty Bar Lat & Elbow Flossing
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 Hang Power Snatch Cycling
w/ empty bar
B) 3 sets: 5 TNG Snatch Cycling
w/ empty bar
Clean & Jerk Warm Up: 5 Minutes
A) 3 sets: 3 Hang Power Clean Cycle + 3 TNG Clean Cycle
w/ empty bar
B) 3 sets: 5 Push Jerk Cycling
w/ empty bar

Snatch Work

E2:00MOM6
3 Hang Snatch + 3 TNG Snatch
* Drop the bar between each movement
1st set: 60%
2nd set: 60%
3rd set: 60%
4th set: 65%
5th set: 65%
6th set: 65%
% of Snatch

Clean & Push Jerk Work

E2:30MOM6
2 Hang Clean + 1 Push Jerk
THEN 2 TNG Clean + 1 Push Jerk
* Drop the bar between each sequence
1st set: 60%
2nd set: 60%
3rd set: 60%
4th set: 65%
5th set: 65%
6th set: 65%
% of C&J
Bootcamp

Saturday, June 15th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
For Time ~ 20 Rounds  (40 Minute Time Cap)
Competitive
5 Strict Pull Up
10 Push Up
15 Air Squat
100M Run
Performance
5 Pull up or Jumping Pull-up
10 Push up or Elevated
15 Air Squat
100M Run
Lifestyle
5 Ring Row
10 Elevated Push Up
15 Air Squat
100M Run

Notes

Round 1
200M Run
15 Scap Pull-up
15 Elevated Push-Ups
15 Air Squats to Med Ball

Round 2
200M Run
8 Pull-Ups
8 Push-Ups
8 Air Squats
Strength

Friday, June 14th, 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) Romanian Deadlift 3 Sets X 12 Reps / Rest 1.5 Minutes
2) Bulgarian Split Squat 3 Sets X 10 Reps per Side / Rest 1 Minute
3) Barbell Rack Pull Hold 3 Sets X 30 Seconds per Side / Rest 1 Minute

Sumo Deadlift

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

Friday, June 14th, 2024 - Flash Class

General Warm-Up

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

Strength

Stiff Leg Deadlifts
12 Minutes
5 Reps Stiff Leg Deadlifts
*Rest 2-3 Minutes between hard sets

WOD

Workout Format
For Time (15 Minute Time Cap)
Competitive
6-9-15-21-15-9-6
Burpees
Toes to Bar
Performance
6-9-15-21-15-9-6
Burpees
Knees to Chest
Lifestyle
6-9-15-21-15-9-6
Elevated Burpees
Knee Raises

Notes

Round 1
8 Inchworms
12 Sit-up
12 Empty Bar Bent Over Row

Round 2
8 Inchworm to Push-up
12 Hanging Leg Raises
12 Empty Bar Stiff Leg Deadlift

Round 3
8 Burpees
8 Toes to Bar
12 Empty Bar Stiff Leg Deadlift
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