Workouts

Today & Previous Upcoming
Flash

Wednesday, May 29th, 2024 - Flash Class

General Warm-Up

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

Strength

Bench Press
Build to a Heavy 3 Rep Close Grip Bench Press in 12 Minutes
Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
5 Rounds ~ For Reps (14 Minute Time Cap)
Competitive
5 Db Bench Press (70/45)
15 Box Jump Overs
Performance
5 Db Bench Press (50/30)
15 Box Step Overs
Lifestyle
5 Db Bench Press
15 Box Step Overs

Notes

Round 1
15 Band Ticep Extensions
12 Empty Bar Bench Press
16 Box Step UPS

Round 2
15 Band Overhead Press
12 Empty Bar Bench Press
8 Box Jumps
Bootcamp

Wednesday, May 29th, 2024 - Bootcamp

General Warm-Up

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

Strength

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

WOD

Workout Format
5 Rounds ~ For Reps (14 Minute Time Cap)
Competitive
5 Db Bench Press (70/45)
15 Box Jump Overs
Performance
5 Db Bench Press (50/30)
15 Box Step Overs
Lifestyle
5 Db Bench Press
15 Box Step Overs

Notes

Round 1
15 Band Ticep Extensions
12 Empty Bar Bench Press
16 Box Step UPS

Round 2
15 Band Overhead Press
12 Empty Bar Bench Press
8 Box Jumps
Flash

Tuesday, May 28th, 2024 - Flash Class

General Warm-Up

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

Strength

Cleans
In 8 Minutes ~ Build to a Heavy 
1 Clean + 1 Hang Clean
Rest 2-3 Minutes Between Sets

WOD

Workout Format
For Time (12 Minutes) Re-Test April 23rd
Competitive
700 Meter Row
50 Thrusters (95/65)
30 Pull-Ups
Performance
700 Meter Row
50 Thrusters (45/35)
30 Jumping Pull-Ups
Lifestyle
500 Meter Row
30 Thrusters
30 Ring Rows

Notes

Round 1
10/8 Cal Row
8 Inchworm
10 Squat to Med Ball

Round 2
10/8 Cal Row
6 Inchworm With Push-up
10 Db Push Press

Round 3
10/8 Cal Row
6 Inchworm With Push-up
10 Db Thrusters

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

Tuesday, May 28th, 2024 - Bootcamp

General Warm-Up

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

Strength

Cleans
In 16 Minutes ~ Build to a Heavy 
1 Clean + 1 Hang Clean
Rest 2-3 Minutes Between Sets

WOD

Workout Format
For Time (12 Minutes) Re-Test April 23rd
Competitive
700 Meter Row
50 Thrusters (95/65)
30 Pull-Ups
Performance
700 Meter Row
50 Thrusters (45/35)
30 Jumping Pull-Ups
Lifestyle
500 Meter Row
30 Thrusters
30 Ring Rows

Notes

Round 1
10/8 Cal Row
8 Inchworm
10 Squat to Med Ball

Round 2
10/8 Cal Row
6 Inchworm With Push-up
10 Db Push Press

Round 3
10/8 Cal Row
6 Inchworm With Push-up
10 Db Thrusters

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

Monday, May 27th, 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 3 Reps / Rest 2-5 Minutes

Accessory

20 Minutes For
1) Back Squat 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Alternating Db Lunges 3 Sets X 8 Reps per Side/ Rest 1 Minute
3) Good Mornings 3 Sets X 10 Reps / Rest 1 Minute
Flash

Monday, May 27th, 2024 - Flash Class

General Warm-Up

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

Strength

Front Squat
Build to a Heavy 3 Reps in 12 Minutes
Front Squat
Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
AMRAP 15 Minutes
Competitive
20 Wall Balls (20/14)
15 Cal Air Bike
Performance
20 Wall Balls (14/10)
15 Cal Air Bike
Lifestyle
20 Wall Balls
2 Minute Air Bike

Notes

Round 1
8/6 Cals Air Bike
15 Squat to Med Ball
8 Wall Ball

Round 2
8/6 Cal Air Bike
15 PVC Front Squat to Med Ball
8 Wall Ball
Bootcamp

Monday, May 27th, 2024 - Bootcamp

General Warm-Up

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

Strength

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

WOD

Workout Format
AMRAP 15 Minutes
Competitive
20 Wall Balls (20/14)
15 Cal Air Bike
Performance
20 Wall Balls (14/10)
15 Cal Air Bike
Lifestyle
20 Wall Balls
2 Minute Air Bike

Notes

Round 1
8/6 Cals Air Bike
15 Squat to Med Ball
8 Wall Ball

Round 2
8/6 Cal Air Bike
15 PVC Front Squat to Med Ball
8 Wall Ball
Gymnastics

Sunday, May 26th, 2024 – Gymnastics

Strength Training (25 minutes)

Assisted Hanging Leg Raises
3 Sets X 6-8 Reps
Use Assistance if Needed, Focus on Control
Dumbbell Romanian Deadlifts
3 Sets X 8-10 Reps
Strengthening Hamstrings and Lower Back
Plank With Leg Lifts
3 Sets X 10-12 Reps
Alternate Lifting Legs While in Plank Position
Hollow Hold
3 Sets X 20-30 Seconds
Focus on Keeping Lower Back Pressed Into the Ground

Skill Work (25 minutes)

Toes-To-Bar Practice
3 Sets X 10-15 Reps
Focus on Improving Technique, Aiming to Touch Toes to the Bar With Control.
Kipping Swing
3 Sets X 10-15 Reps
Practice Generating Momentum From Hips and Legs While Maintaining a Tight Core.

Warm Up (5 minutes)

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

Cool Down (5 minutes)

Static stretching for shoulders, back, and core muscles.
Strength

Sunday, May 26th, 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) Behind the Neck Strict Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Dips 3 Sets X 8 Reps / Rest 1 Minute
3) Single Arm Db Row 3 Sets X 12 Reps per Side / Rest 1 Minute

Push Press

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

Saturday, May 25th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
For Time ~ In Pairs
Competitive
40 Pull-Ups
60 Deadlifts (135/95)
60 Push-Ups
60 Box Jumps (24/20)
60 Sit-Ups
60 Clean and Jerk (135/95)
40 Pull-Ups
Performance
40 Assisted Pull-Ups
60 Deadlifts (95/65)
60 Elevated Push-Ups
60 Box Jumps or Step-Ups (24/20)
60 Sit-Ups
60 Clean and Jerk (95/65)
40 Assisted Pull-Ups
Lifestyle
30 Ring Rows
50 Deadlifts
50 Elevated Push-Ups
50 Box Step-Ups (24/20)
50 Crunches
50 Clean and Jerk
30 Ring Rows

Notes

Round 1
15 Ring Rows
15 Negative Push-Ups
15 Empty Bar Deadlift
20 Box Step Ups
15 Crunches

Round 2
8 Pull-up
8 Push-up
8 Empty Bar Power Clean
8 Box Jump
8 Sit-up
Strength

Friday, May 24th, 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) Kickstand Barbell Deadlifts 3 Sets X 6 Reps per Side / Rest 1.5 Minutes
2) Band Hamstring Curls 3 Sets X 20 Reps / 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 24th, 2024 - Flash Class

General Warm-Up

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

Strength

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

WOD

Workout Format
For Time, In Pairs ~ Split Work (25 Minutes Time Cap)
Competitive
2000M Row
200 Double Unders
2000M Run
Performance
2000M Row
200 Double Unders Attempts or 340 Single Unders
2000M Run
Lifestyle
2000M Row
200 Double Unders Attempts or 340 Single Unders
2000M Run

Notes

Round 1
30 SEC. Row
12 Band Sumo Good Morning
8 Empty Bar Sumo Deadlift

Round 2
30 SEC. Skip
12 Band Sumo Deadlift
8 Empty Bar Sumo Deadlift

Round 3
100M Run
12 Band Row
8 Empty Bar Sumo Deadlift
Bootcamp

Friday, May 24th, 2024 - Bootcamp

General Warm-Up

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

Strength

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

WOD

Workout Format
For Time, In Pairs ~ Split Work (25 Minutes Time Cap)
Competitive
2000M Row
200 Double Unders
2000M Run
Performance
2000M Row
200 Double Unders Attempts or 340 Single Unders
2000M Run
Lifestyle
2000M Row
200 Double Unders Attempts or 340 Single Unders
2000M Run

Notes

Round 1
30 SEC. Row
12 Band Sumo Good Morning
8 Empty Bar Sumo Deadlift

Round 2
30 SEC. Skip
12 Band Sumo Deadlift
8 Empty Bar Sumo Deadlift

Round 3
100M Run
12 Band Row
8 Empty Bar Sumo Deadlift
Flash

Thursday, May 23rd, 2024 - Flash Class

General Warm-Up

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

Strength

In 15 Minutes ~ Build to a Heavy
3 Rep Single Snatch
Rest 2-3 Minutes in Between Hard Sets

WOD

Workout Format
21-15-9 (15 Minute Time Cap)
Competitive
Db Thrusters (35/25)
Row Cals
Burpee Over DB
Performance
Db Thrusters (25/15)
Row Cals
Burpee Over DB
Lifestyle
15-9-6
Db Thrusters
Row Cals
Burpee Over DB

Notes

Round 1
10/8 Cal Row
8 Inchworm
10 Squat to Med Ball

Round 2
10/8 Cal Row
6 Inchworm With Push-up
10 Db Push Press

Round 3
10/8 Cal Row
6 Inchworm With Push-up
10 Db Thrusters

- 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.
6 Power Snatch With Pause Above the Knee
Bootcamp

Thursday, May 23rd, 2024 - Bootcamp

General Warm-Up

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

Strength

In 15 Minutes ~ Build to a Heavy
3 Rep Single Snatch
Rest 2-3 Minutes in Between Hard Sets

WOD

Workout Format
21-15-9 (15 Minute Time Cap)
Competitive
Db Thrusters (35/25)
Row Cals
Burpee Over DB
Performance
Db Thrusters (25/15)
Row Cals
Burpee Over DB
Lifestyle
15-9-6
Db Thrusters
Row Cals
Burpee Over DB

Notes

Round 1
10/8 Cal Row
8 Inchworm
10 Squat to Med Ball

Round 2
10/8 Cal Row
6 Inchworm With Push-up
10 Db Push Press

Round 3
10/8 Cal Row
6 Inchworm With Push-up
10 Db Thrusters

- 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.
6 Power Snatch With Pause Above the Knee
Strength

Wednesday, May 22nd, 2024 – Bench Press

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
10 Pause Push-Ups or Pause Elevated Push-up
15 Band Pull Aparts
30 Second Coach 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) Close Grip Bench Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Overhead Db Tricep Extensions 3 Sets X 12 Reps / Rest 1 Minute
3) Db Pendlay Row 3 Sets X 8 Reps / Rest 1 Minute
Flash

Wednesday, May 22nd, 2024 - Flash Class

General Warm-Up

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

Strength

Bench Press
Build to a Heavy 5 Rep Close Grip Bench Press in 15 Minutes
Rest 2-3 Minutes Between Hard Sets

5 Reps Close Grip Bench Press

WOD

Workout Format
5 Rounds ~ For Reps (15 Minute Time Cap)
Rest as Long as You Work
Competitive
Max Unbroken Reps Bench @ Bodyweight
Max Unbroken Reps Strict Pull-Ups
Performance
Max Unbroken Reps Bench @ 60% 1 Rm
Max Unbroken Reps Strict Banded Pull-Ups
Lifestyle
Max Unbroken Reps Bench
Max Unbroken Reps Ring Rows

Notes

Round 1
15 Band Pull Aparts
12 Ring Rows
8 Negative Pull-Ups
6 Pull-Ups

Round 2
10 Negative Push-Ups
10 Elevated Push-Ups
8 Push-Ups
15 Empty Bar Bench Press
Bootcamp

Wednesday, May 22nd, 2024 - Bootcamp

General Warm-Up

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

Strength

Bench Press
Build to a Heavy 5 Rep Close Grip Bench Press in 20 Minutes
Rest 2-3 Minutes Between Hard Sets

5 Reps Close Grip Bench Press

WOD

Workout Format
5 Rounds ~ For Reps (15 Minute Time Cap)
Rest as Long as You Work
Competitive
Max Unbroken Reps Bench @ Bodyweight
Max Unbroken Reps Strict Pull-Ups
Performance
Max Unbroken Reps Bench @ 60% 1 Rm
Max Unbroken Reps Strict Banded Pull-Ups
Lifestyle
Max Unbroken Reps Bench
Max Unbroken Reps Ring Rows

Notes

Round 1
15 Band Pull Aparts
12 Ring Rows
8 Negative Pull-Ups
6 Pull-Ups

Round 2
10 Negative Push-Ups
10 Elevated Push-Ups
8 Push-Ups
15 Empty Bar Bench Press
Flash

Tuesday, May 21st, 2024 - Flash Class

General Warm-Up

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

Strength

Cleans
10 Minutes - Build - Rest 1 to 3 Minutes Between Sets
1 Clean Deadlift + 1 Power Clean + 1 Front Squat + 1 Hang Power Clean

WOD

Workout Format
For Time In Pairs (16 Minute Time Cap)
5 Rounds
Competitive
400M Run Together
30 Box Jumps Split
30 Wall Balls Split
Performance
400M Run Together
30 Box Jumps Split
30 Wall Balls Split
Lifestyle
400M Run Together
30 Box Jumps Split
30 Wall Balls Split

Notes

Round 1
200M Run
20 Box Step-Ups
15 Squat to Med Ball

Round 2
200M Run
10 Box Jumps
10 Wall Ball

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

Tuesday, May 21st, 2024 - Bootcamp

General Warm-Up

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

Strength

Cleans
15 Minutes - Build - Rest 1 to 3 Minutes Between Sets
1 Clean Deadlift + 1 Power Clean + 1 Front Squat + 1 Hang Power Clean

WOD

Workout Format
For Time In Pairs (16 Minute Time Cap)
5 Rounds
Competitive
400M Run Together
30 Box Jumps Split
30 Wall Balls Split
Performance
400M Run Together
30 Box Jumps Split
30 Wall Balls Split
Lifestyle
400M Run Together
30 Box Jumps Split
30 Wall Balls Split

Notes

Round 1
200M Run
20 Box Step-Ups
15 Squat to Med Ball

Round 2
200M Run
10 Box Jumps
10 Wall Ball

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