Workouts

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Strength

Sunday, August 4th, 2024 – Overhead Press

General Warm-Up

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

Strict Press

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

Accessory

20 Minutes
1) Db Push Press 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Db Kick Backs 3 Sets X 10-15 Reps / Rest 30 Seconds
3) Inverted Rows 3 Sets X 10-20 Reps / Rest 1 Minute
Gymnastics

Sunday, August 4th, 2024 – Gymnastics

Warm Up (5 minutes)

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

Strength Work (30 minutes)

Pull-up Negatives
4 sets x 3-5 reps
(focus on controlling the descent phase)
Barbell Bent Over Rows
3 sets x 8-10 reps
Bicep Curls
3 sets x 10-12 reps
Tricep Dips
3 sets x 10-12 reps

Skill Work (20 minutes)

Kipping Pull-up Progression
4 set x 15-20 set
Practice the kipping motion, focusing on timing and coordination.
Hanging Leg Raises
3 sets x 10-12 reps
(to strengthen core muscles)

Cool Down (5 minutes)

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

Saturday, August 3rd, 2024 - Olympic Weightlifting 179.2

Secondary Strength Movement

Back Squat

E2:30MOM7
6 @ 70%
4 @ 75%
2 @ 80%
1 @ 85%
2 @ 80%
4 @ 75%
6 @ 70%
% of Back Squat

Clean Pull Work

E2:00MOM4
Pause 2-inch + At Knee + Mid
3x @ 75%
3x @ 75%
3x @ 75%
3x @ 75%
% of Clean
Olympic Weightlifting

Saturday, August 3rd, 2024 - Olympic Weightlifting 179.1

General Warm-Up

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

Snatch Warm Up: 5 Minutes

A) 3 sets : 5 Dip Muscle Snatch + 2 OHS
w/ empty bar
B) 3 set: 3 Dip Power Snatch

C&J Warm Up: 5 Minutes

A) 3 sets: 5 Dip Muscle Clean + 3 Front Squats
w/ empty bar
B) 3 sets: 3 Dip Power Clean + 2 Split Jerk

Snatch Work

E2:00MOM5
1 Dip Snatch + 1 Mid Snatch + 1 OHS
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Snatch

C&J Work

E2:00OM5
1 Dip Clean + 1 Mid Clean + 1 FS + 1 Split Jerk
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of C&J
Bootcamp

Saturday, August 3rd, 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
With a Partner
Complete the Following Splitting Work Unless Indicated Otherwise
Competitive
Buy-In: 1,000 Meter Row
800M Run (Together)
50 Pull-Ups
100 Push-Ups
150 Air Squats
800M Run (Together)
30 Pull-Ups
60 Push-Ups
90 Air Squats
800M Run (Together)
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 Meter Run (Together)
Buy-Out: 1,000 Meter Row
Performance
Buy-In: 800 Meter Row
600M Run (Together)
50 Jumping Pull-Ups
100 Elevated Push-Ups
150 Air Squats
600M Run (Together)
30 Jumping Pull-Ups
60 Elevated Push-Ups
90 Air Squats
600M Run (Together)
20 Jumping Pull-Ups
40 Elevated Push-Ups
60 Air Squats
600 Meter Run (Together)
Buy-Out: 800 Meter Row
Lifestyle
Buy-In: 800 Meter Row
3 Rounds Of
400M Run (Together)
20 Ring Rows
40 Elevated Push-Ups
60 Air Squats or Box Squats
Buy-Out: 800 Meter Row

Notes

200M Run
15 Scap Pull-Ups
15 Scap Push-Ups
15 Dynamic Squat Stretches
200M Row
15 Ring Rows
15 Push-Ups
15 Air Squats
Bootcamp

Friday, August 2nd, 2024 - Bootcamp

General Warm-Up

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

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
AMRAP ~ 15 Minutes
Competitive
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds
Performance
12 Deadlifts (95/65)
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds
Lifestyle
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds

Notes

15 Band Good Morning
15 Band Upright Row
15 Band Overhead Press
12 Empty Bar Stiff Leg Deadlift
12 Empty Bar Hang Power Clean
12 Empty Bar Push Jerk
Strength

Friday, August 2nd, 2024 – Deadlift

General Warm-Up

20 Glute Bridge
20 Deadbugs
20 Empty Bar Stiff Leg Deadlifts
15 Empty Bar or Very Light Sumo Deadlift

Sumo Deadlift

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

Accessory

Deadlift
20 Minutes
1) Deadlift 3 Sets X 6-10 Reps / Rest 1 Minutes
2) Cyclist Squats 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 2nd, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
AMRAP ~ 15 Minutes
Competitive
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds
Performance
12 Deadlifts (95/65)
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds
Lifestyle
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds

Notes

15 Band Good Morning
15 Band Upright Row
15 Band Overhead Press
12 Empty Bar Stiff Leg Deadlift
12 Empty Bar Hang Power Clean
12 Empty Bar Push Jerk
Bootcamp

Thursday, August 1st, 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 85% of Your 1 Rep Max.

WOD

Workout Format
Complete for weight
At the end or at the point which you fail to complete the prescribed reps
Regress to the last completed rep weight and do an AMRAP.
Competitive
13-13-10-10-7-7-4-4-1-1
Overhead Squats
Rest 30 Seconds
13 Reps = 115/80
10 Reps = 135/95
7 Reps = 155/110
4 Reps = 175/120
1 Rep = 180/125
Performance
13-13-10-10-7-7-4-4-1-1
Overhead Squats
Rest 30 Seconds
13 Reps = 75/50
10 Reps = 95/65
7 Reps = 110/75
4 Reps = 115/80
1 Rep = 125/90
Lifestyle
13-10-7-4-1
Overhead Squats
Rest 60 Seconds

Notes

200M Run
30 Seconds Knee Over Toe Lunge Hold Right
30 Seconds Knee Over Toe Lunge Hold Left
30 Second Pvc Pass Overs
15 Pike Push-Ups
15 Pvc Overhead Squats
Flash

Thursday, August 1st, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
Complete for weight
At the end or at the point which you fail to complete the prescribed reps
Regress to the last completed rep weight and do an AMRAP.
Competitive
13-13-10-10-7-7-4-4-1-1
Overhead Squats
Rest 30 Seconds
13 Reps = 115/80
10 Reps = 135/95
7 Reps = 155/110
4 Reps = 175/120
1 Rep = 180/125
Performance
13-13-10-10-7-7-4-4-1-1
Overhead Squats
Rest 30 Seconds
13 Reps = 75/50
10 Reps = 95/65
7 Reps = 110/75
4 Reps = 115/80
1 Rep = 125/90
Lifestyle
13-10-7-4-1
Overhead Squats
Rest 60 Seconds

Notes

200M Run
30 Seconds Knee Over Toe Lunge Hold Right
30 Seconds Knee Over Toe Lunge Hold Left
30 Second Pvc Pass Overs
15 Pike Push-Ups
15 Pvc Overhead Squats
Bootcamp

Wednesday, July 31st, 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 85% of Your 1 Rep Max.

WOD

Workout Format
2 Minutes Work / 30 Seconds Rest
Competitive
1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Burpees
Performance
1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Burpees
Lifestyle
1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Elevated Burpees

Notes

10 Inchworms
1 Minute Cardio of Choice
10 Push-Ups or Elevated Push-Ups
1.5 Minutes Cardio of Choice
10 Plank Outs
2 Minutes Cardio of Choice
10 Burpees to Squat Jump
Strength

Wednesday, July 31st, 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) Deficit Push-up 3 Sets X 8-15 Reps / Rest 1 Minutes
2) Pendlay Row 3 Sets X 8-12 Reps / Rest 1 Minute
3) Db Overhead Tricep Extensions 3 Sets X 8-15 Reps / Rest 1 Minute
Flash

Wednesday, July 31st, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
2 Minutes Work / 30 Seconds Rest
Competitive
1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Burpees
Performance
1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Burpees
Lifestyle
1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Elevated Burpees

Notes

10 Inchworms
1 Minute Cardio of Choice
10 Push-Ups or Elevated Push-Ups
1.5 Minutes Cardio of Choice
10 Plank Outs
2 Minutes Cardio of Choice
10 Burpees to Squat Jump
Bootcamp

Tuesday, July 30th, 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
Then Follow the Rep Scheme at That Weight Below
8 Sets X 1 Reps / Rest 60-90 Seconds
-into-
Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme at That Weight Below
8 Sets X 1 Reps / Rest 60-90 Seconds

WOD

Workout Format
For Time
Competitive
5-3-1
Muscle-Ups
15-9-6
Handstand Push-Ups
20-14-8
Alternating Pistol Squats
Performance
5-3-1
Pull-Ups
15-9-6
Handstand Push-Ups to a Mat
20-14-8
Alternating Assisted Pistol Squats
Lifestyle
5-3-1
Assisted Pull-Ups or Ring Rows
15-9-6
Pike Push-Ups or Hand Release Push-Ups
20-14-8
Alternating Box Pistol Squats

Notes

-Into-
15 Band Overhead Press
15 Scap Pull-Ups
16 Alternating Lunges
5 Wall Walks
5 Pull-Ups
5 Pistol Squats
-Into-
5 Snatch Deadlift-Shrugs With Pvc.
5 Snatch Deadlift-High Pulls With Pvc.
5 Hang Muscle Snatch With Pvc
5 Hang Power Snatch With Pvc
5 Muscle Snatch to Squat With Pvc
12 Power Snatch to Overhead Squat With Pvc
-Into-
5 Deadlift-Shrugs With Pvc.
5 Deadlift-High Pulls With Pvc.
5 Hang Muscle Cleans With Pvc
5 Hang Power Cleans With Pvc
5 Muscle Clean to Squat With Pvc
12 Power Cleans to Front Squat With Pvc
Flash

Tuesday, July 30th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
For Time
Competitive
5-3-1
Muscle-Ups
15-9-6
Handstand Push-Ups
20-14-8
Alternating Pistol Squats
Performance
5-3-1
Pull-Ups
15-9-6
Handstand Push-Ups to a Mat
20-14-8
Alternating Assisted Pistol Squats
Lifestyle
5-3-1
Assisted Pull-Ups or Ring Rows
15-9-6
Pike Push-Ups or Hand Release Push-Ups
20-14-8
Alternating Box Pistol Squats

Notes

-Into-
15 Band Overhead Press
15 Scap Pull-Ups
16 Alternating Lunges
5 Wall Walks
5 Pull-Ups
5 Pistol Squats
Bootcamp

Monday, July 29th, 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
4 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds

WOD

Workout Format
AMRAP ~ 15 Minutes
Competitive
3 Minutes of Air Bike or Row
30 Single DB Overhead Lunges (35/25)
10 Toes to Bar
Performance
3 Minutes of Air Bike or Row
20 Single DB Overhead Lunges (35/25)
10 Hanging Leg Raises
Lifestyle
3 Minutes of Air Bike or Row
20 Alternating Lunges
10 Lying Leg Raises or Knees to Chest

Notes

60 Seconds Bike or Row
15 Alternating Lunges
15 Kip Swings
60 Seconds Bike or Row
5 Gym Lengths Overhead Db Carry
10 Kipping Leg Raises
60 Seconds Bike or Row
5 Toes to Bar or Leg Raises
Strength

Monday, July 29th, 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) Split Squat 3 Sets X 8-12 Reps per Side / Rest 1 Minutes
2) Stiff Leg Deadlift 3 Sets X 10-15 Reps / Rest 1 Minute
3) Plank 3 Sets X 60-90 Seconds / Rest 1 Minute
Flash

Monday, July 29th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
AMRAP ~ 15 Minutes
Competitive
3 Minutes of Air Bike or Row
30 Single DB Overhead Lunges (35/25)
10 Toes to Bar
Performance
3 Minutes of Air Bike or Row
20 Single DB Overhead Lunges (35/25)
10 Hanging Leg Raises
Lifestyle
3 Minutes of Air Bike or Row
20 Alternating Lunges
10 Lying Leg Raises or Knees to Chest

Notes

60 Seconds Bike or Row
15 Alternating Lunges
15 Kip Swings
60 Seconds Bike or Row
5 Gym Lengths Overhead Db Carry
10 Kipping Leg Raises
60 Seconds Bike or Row
5 Toes to Bar or Leg Raises
Strength

Sunday, July 28th, 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 5 Rep / Rest 2-5 Minutes

Accessory

20 Minutes
1) Db Strict Press 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Bodyweight Skull Crushers 3 Sets X 10-15 Reps / Rest 30 Seconds
3) Db Bent Over Rows 3 Sets X 10-20 Reps / Rest 1 Minute
Gymnastics

Sunday, July 28th, 2024 – Gymnastics

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.

Skill Work (15 minutes)

Freestanding Handstand Holds:
4 sets of 10-20 seconds (use a spotter if needed).
Wall Walk to Shoulder Taps:
3 sets of 6 reps.

Strength Work (20 minutes)

Deficit Push-Ups:
4 sets of 8 reps (hands elevated on plates or blocks to increase range of motion).
Arnold Press:
4 sets of 12 reps (dumbbells).
Inverted Rows:
3 sets of 10-12 reps.

Core Work (10 minutes)

Tuck-Ups:
4 sets of 15 reps.
Hollow Hold to Arch Hold Transitions:
4 sets of 5 transitions (5 sec per movement)

Cool Down (10 minutes)

Static Stretching:
Focus on shoulders, wrists, and hips.
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