Workouts

Today & Previous Upcoming
Bootcamp

Thursday, June 6th, 2024 - Bootcamp

General Warm-Up

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

Strength

Snatch + Overhead Squat
18 Minutes
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat

WOD

Workout Format
For Time ~ 12 Minutes
10-7-4
Competitive
Thrusters (135/95)
Bar Muscle Ups
Performance
Thrusters (105/75)
Chest to Bar or Chin Over Bar Pull-Ups
Lifestyle
Thrusters
Feet on Floor Ring Muscle Ups or Jumping Pull-Ups

Notes

Round 1
12 Squat to Med Ball
12 Scap Pull-Ups

Round 2
12 Med Ball Thrusters
8 Pull-Ups

Round 3
12 Empty Bar Thrusters
8 Dips

-Into-
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Empty Barbell.
Strength

Wednesday, June 5th, 2024 – Bench Press

General Warm-Up

10 Push-Ups or Elevated Push-up
15 Band Pull Aparts
30 Second Lunge Stretch per Side
-Into-
5 Bench Press With a Pause on Your Chest

Secondary Strength Movement

Bench Press

30 Minutes Build to Heavy 1 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Bench Press 3 Sets X 8 Reps With a 3 Second Pause of the Chest / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 12 Reps/ Rest 1 Minute
3) Db Bent Over Row 3 Sets X 8 Reps / Rest 1 Minute
Flash

Wednesday, June 5th, 2024 - Flash Class

General Warm-Up

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

Strength

Bench Press
Build to a Heavy 7 Rep Bench Press in 15 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
AMRAP ~ 10 Minutes
Competitive
30 Double Unders
15 Power Snatches (75/55)
Performance
30 Double Unders or 50 Single Unders
15 Power Snatches (45/35)
Lifestyle
30 Single Unders
15 Power Snatches

Notes

Round 1
15 Penguin Hops
15 PVC Behind the Neck Press
15 Scap Push-up

Round 2
20 Double Unders
15 PVC Overhead Squat
15 Push-up or Knee Push-up

-Into-
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Empty Barbell.
Bootcamp

Wednesday, June 5th, 2024 - Bootcamp

General Warm-Up

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

Strength

Bench Press
Build to a Heavy 7 Rep Bench Press in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
AMRAP ~ 10 Minutes
Competitive
30 Double Unders
15 Power Snatches (75/55)
Performance
30 Double Unders or 50 Single Unders
15 Power Snatches (45/35)
Lifestyle
30 Single Unders
15 Power Snatches

Notes

Round 1
15 Penguin Hops
15 PVC Behind the Neck Press
15 Scap Push-up

Round 2
20 Double Unders
15 PVC Overhead Squat
15 Push-up or Knee Push-up

-Into-
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Empty Barbell.
Flash

Tuesday, June 4th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
5 Rounds for Time (23 Minute Time Cap)
Competitive
20/15 Cal Row
12 Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges (35/25)
Performance
20/15 Cal Row
12 Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges (25/15)
Lifestyle
1 Minute Row
12 No Push-up Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges

Notes

Round 1
10/8 Cal Bike
8 Inch Worm
1 Gym Length Single Arm Db Overhead Carry per Side

Round 2
10/8 Cal Bike
8 Inch Worm to Push-up
1 Gym Length Single Arm Db Overhead Lunges per Side
Bootcamp

Tuesday, June 4th, 2024 - Bootcamp

General Warm-Up

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

Strength

Cleans
In 15 Minutes 
2 Clean High Pulls + 1 Power Clean

WOD

Workout Format
5 Rounds for Time (23 Minute Time Cap)
Competitive
20/15 Cal Row
12 Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges (35/25)
Performance
20/15 Cal Row
12 Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges (25/15)
Lifestyle
1 Minute Row
12 No Push-up Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges

Notes

Round 1
10/8 Cal Bike
8 Inch Worm
1 Gym Length Single Arm Db Overhead Carry per Side

Round 2
10/8 Cal Bike
8 Inch Worm to Push-up
1 Gym Length Single Arm Db Overhead Lunges per Side

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

Monday, June 3rd, 2024 – Squat

General Warm-Up

20 Dynamic Squats
20 Alternating Lunge and Reach
- Into -
5 Back Squat With a 5 Second Pause in the Hole

Secondary Strength Movement

Back Squat

30 Minutes Build to Heavy 1 Rep / Rest 2-5 Minutes

Accessory

20 Minutes For
1) Back Squat 3 Sets X 6 Reps With a 3 Second Eccentric / Rest 1.5 Minutes
2) Bulgarian Split Squats 3 Sets X 8 Reps per Side/ Rest 1 Minute
3) Db Stiff Leg Deadlift 3 Sets X 10 Reps / Rest 1 Minute
Flash

Monday, June 3rd, 2024 - Flash Class

General Warm-Up

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

Strength

Zercher Squat
Build to a Heavy 7 Reps in 15 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
For Time
Competitive
100 Single Unders
15 Chest to Bar Pull-Ups
75 Crossover Skips
25 Pull-Ups
50 Double Unders
35 Ring Rows
Performance
100 Single Unders
15 Jumping Chest to Bar Pull-Ups
75 Crossover Skips
25 Jumping Pull-Ups
50 Double Under Attempts
35 Ring Rows
Lifestyle
75 Single Unders
15 Jumping Pull-Ups
50 Crossover Skips
25 Ring Rows
50 Single Unders
35 Ring Rows

Notes

Round 1
60 Skip
15 Squat to Med Ball
12 Scap Pull-Ups

Round 2
30 Cross Overs
12 Med Ball Hug Squat
10 Ring Rows

Round 3
15 Double Unders
10 Empty Bar Zercher Squat
8 Pull-up or Assisted Pull-up
Bootcamp

Monday, June 3rd, 2024 - Bootcamp

General Warm-Up

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

Strength

Zercher Squat
Build to a Heavy 7 Reps in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
For Time
Competitive
100 Single Unders
15 Chest to Bar Pull-Ups
75 Crossover Skips
25 Pull-Ups
50 Double Unders
35 Ring Rows
Performance
100 Single Unders
15 Jumping Chest to Bar Pull-Ups
75 Crossover Skips
25 Jumping Pull-Ups
50 Double Under Attempts
35 Ring Rows
Lifestyle
75 Single Unders
15 Jumping Pull-Ups
50 Crossover Skips
25 Ring Rows
50 Single Unders
35 Ring Rows

Notes

Round 1
60 Skip
15 Squat to Med Ball
12 Scap Pull-Ups

Round 2
30 Cross Overs
12 Med Ball Hug Squat
10 Ring Rows

Round 3
15 Double Unders
10 Empty Bar Zercher Squat
8 Pull-up or Assisted Pull-up
Gymnastics

Sunday, June 2nd, 2024 – Gymnastics

Strength Training (30 minutes)

Assisted Kipping Pull-Ups
4 Sets X 5-8 Reps (Use a Light Resistance Band for Assistance)
Dumbbell Rows
3 Sets X 10-12 Reps (Each Arm)
Push-Ups
3 Sets X 10-12 Reps

Skill Work (20 minutes)

Kipping Pull-up Practice
4 Set X 15-20 Focus on Generating More Power From Your Hips and Legs.
Hollow Body Hold
3 Sets X 20-30 Seconds

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 2nd, 2024 – Overhead Press

General Warm-Up

20 Band Pull Aparts
20 Cuban Press
-Into-
5 Push Press With a Pause on the Dip and Overhead

Accessory

20 Minutes
1) Db Strict Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Seated Overhead Db Tricep Extensions 3 Sets X 8 Reps / Rest 1 Minute
3) Band Pull Aparts 3 Sets X 15 Reps / Rest 1 Minute

Push Press

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

Saturday, June 1st, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
For Time ~ 25 Minutes
Competitive
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Performance
75 Jumping Pull-Ups
75 Elevated Push-Ups
100 Sit-Ups
100 Air Squats
Lifestyle
50 Ring Rows
50 Elevated Push-Ups
75 Sit-Ups
75 Air Squats

Notes

Round 1
15 Scap Pull-up
15 Scap Push-up
15 Crunch
15 Squat to Med Ball

Round 2
10 Negative Pull-up
10 Negative Push-Ups
15 Sit-up
15 Squat
Olympic Weightlifting

Saturday, June 1st, 2024 - Olympic Weightlifting 170.2

Warm Up - 10 Minutes

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

Clean Pull Work

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

BTN Push Jerk + BTN Split Jerk w/ Jerk Grip

E1:30MOM4
FROM THE RACK
1st set: 2+1 @ 65%
2nd set: 2+1 @ 65%
3rd set: 2+1 @ 70%
4th set: 2+1 @ 70%
% of Jerk

Front Squat

E2:30MOM6
1x 2s Pause + 1x 1 1/4 Front Squat + 2 Front Squat = TOTAL OF 4 REPS PER SET
1st set: 60%
2nd set: 60%
3rd set: 65%
4th set: 65%
5th set: 70%
6th set: 70%
% of Back Squat
Olympic Weightlifting

Saturday, June 1st, 2024 - Olympic Weightlifting 170.1

Warm Up - 3 Rounds, 10 Minutes

10x PVC 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 Mid-Thigh High Pull + 5 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets: 1 Hang Snatch + 1 Snatch + 2 OHS
w/ empty bar

C&J Warm Up: 5 Minutes

A) 3 sets: 5 Mid-Thigh Muscle Clean + 3 Front Squat
w/ empty bar
B) 3 sets: 1 Hang Clean + 1 Clean
w/ empty bar

Snatch Work

E1:30MOM6
1 Hang Snatch w/ 2-second pause in catch + 1 Snatch w/ 2-second pause
1st set: 1+1 60%
2nd set: 1+1 65%
3rd set: 1+1 70%
4th set: 1+1 70%
5th set: 1+1 75%
6th set: 1+1 75%
% of Snatch

Clean Work

E1:30MOM6
1 Hang Clean/ 2-second pause in catch +
1 Clean w/ 2-second pause in catch
1st set: 1+1 60%
2nd set: 1+1 65%
3rd set: 1+1 70%
4th set: 1+1 70%
5th set: 1+1 75%
6th set: 1+1 75%
% of Clean
Strength

Friday, May 31st, 2024 – Deadlift

General Warm-Up

20 Glute Bridge
20 Deadbugs
20 Empty Bar Stiff Leg Deadlifts
-Into-
5 Dead Stop Deadlifts

Accessory

Deadlift
20 Minutes
1) Sumo Deadlift 3 Sets X 6 Reps per Side / Rest 1.5 Minutes
2) Bulgarian Split Squats 3 Sets X 10 Reps per Side / Rest 1 Minute
3) Farmer Hold 3 Sets X 30 Seconds / Rest 1 Minute

Deadlift

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

Friday, May 31st, 2024 - Flash Class

General Warm-Up

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

Strength

Sumo Deadlifts
12 Minutes to Build
3 Reps Sumo Deadlift
*Rest 2-3 Minutes between hard sets

WOD

Workout Format
For Time (15 Minute Time Cap)
Competitive
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double Unders
Performance
1-3-6-9-15-21 Scaled Wall Walks
10-30-60-90-150-210 Single/Doubles or Double Attempts
Lifestyle
1-3-6-9-15-21 Inchworms
10-30-60-90-150-210 Single Unders

Notes

Round 1
8 Inch Worms
25 Single Unders
15 PVC on Back Hip Hinge

Round 2
6 Inch Worms With Push-up
15 Penguin Hops
15 PVC Good Morning

Round 3
4 Wall Walk
15 Double Unders
10 PVC Sumo Deadlift
Bootcamp

Friday, May 31st, 2024 - Bootcamp

General Warm-Up

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

Strength

Sumo Deadlifts
20 Minutes to Build
3 Reps Sumo Deadlift
*Rest 2-3 Minutes between hard sets

WOD

Workout Format
For Time (15 Minute Time Cap)
Competitive
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double Unders
Performance
1-3-6-9-15-21 Scaled Wall Walks
10-30-60-90-150-210 Single/Doubles or Double Attempts
Lifestyle
1-3-6-9-15-21 Inchworms
10-30-60-90-150-210 Single Unders

Notes

Round 1
8 Inch Worms
25 Single Unders
15 PVC on Back Hip Hinge

Round 2
6 Inch Worms With Push-up
15 Penguin Hops
15 PVC Good Morning

Round 3
4 Wall Walk
15 Double Unders
10 PVC Sumo Deadlift
Flash

Thursday, May 30th, 2024 - Flash Class

General Warm-Up

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

Strength

Pull Ups (16 Minutes)
Every 1 Minutes on the Minute X 4 Rounds
6 Strict Pull-Ups or Assisted Pull-Ups or Ring Rows

WOD

Workout Format
AMRAP 15 Minutes
Competitive
400M Run
20 Alt. Db Snatches (50/35)
20 Sit-Ups
Performance
400M Run
20 Alt. Db Snatches (35/25)
20 Sit-Ups
Lifestyle
200M Run
20 Alt. Db Snatches
20 Crunches

Notes

Round 1
15 Shuttle Runs
10 Scap Pull-Ups
10 Single Db Deadlifts
10 Crunches

Round 2
15 Shuttle Runs
8 Pull-Ups
10 Db Snatches
10 Sit-Ups
Bootcamp

Thursday, May 30th, 2024 - Bootcamp

General Warm-Up

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

Strength

Pull Ups
Every 2 Minutes on the Minute X 4 Rounds
10 Strict Pull-Ups or Assisted Pull-Ups or Ring Rows
Bent Over Rows
Every 2 Minutes on the Minute X 4 Rounds
8 Bent Over Barbell Rows

WOD

Workout Format
AMRAP 15 Minutes
Competitive
400M Run
20 Alt. Db Snatches (50/35)
20 Sit-Ups
Performance
400M Run
20 Alt. Db Snatches (35/25)
20 Sit-Ups
Lifestyle
200M Run
20 Alt. Db Snatches
20 Crunches

Notes

Round 1
15 Shuttle Runs
10 Scap Pull-Ups
10 Single Db Deadlifts
10 Crunches

Round 2
15 Shuttle Runs
8 Pull-Ups
10 Db Snatches
10 Sit-Ups
Strength

Wednesday, May 29th, 2024 – Bench Press

General Warm-Up

10 Push-Ups or Elevated Push-up
15 Band Pull Aparts
30 Second Lunge Stretch per Side
-Into-
5 Bench Press With a Pause on Your Chest

Secondary Strength Movement

Bench Press

30 Minutes Build to Heavy 3 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Db Bench Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Single Arm Band Tricep Extensions 3 Sets X 12 Reps per Side / Rest 1 Minute
3) Barbell Bent Over Row 3 Sets X 8 Reps / Rest 1 Minute
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