Workouts

Today & Previous Upcoming
Bootcamp

Monday, May 20th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
In Pairs ~ 6 Rounds For Time (50 Minute Time Cap)
One partner working at a time, split reps as desired.
Competitive
48 Air Squats
48 Push-Ups
48 Walking Lunges
800M Run
Performance
48 Air Squats
48 Elevated Push-Ups
48 Walking Lunges
800M Run
Lifestyle
48 Box Squats
48 Elevated Push-Ups
48 Assisted Alternating Lunges
400M Run

Notes

Round 1
200M Jog
15 Assisted Squats
10 Negative Push-Ups

Round 2
200M Jog
12 Squats to Med Ball
10 Elevated Push-Ups

Round 3
200M Jog
10 Air Squats
10 Push-Ups
Gymnastics

Sunday, May 19th, 2024 – Gymnastics

Strength Training (30 minutes)

Pull-up Negatives
4 Sets X 3-5 Reps (Focus on Controlling the Descent Phase)
Barbel 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 Sets X 15-20 Reps
Practice the Kipping Motion, Focusing on Timing and Coordination.
Hanging Leg Raises
3 Sets X 10-12 Reps
To Strengthen Core Muscles

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, May 19th, 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) Strict Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Tricep Push-Ups 3 Sets X 8 Reps / Rest 1 Minute
3) Ring Row 3 Sets X 12 Reps (Last Set Max Reps) / Rest 1 Minute

Push Press

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

Saturday, May 18th, 2024 - ATS Day 101

Secondary Strength Movement

Back Squat

E2:30MOM7
Establish a 4RM Back Squat
1st set: 4x 60%
2nd set: 4x 65%
3rd set: 4x 70%
4th set: 4x 75%
5th set: 4x…
6th set: 4x…
7th set: 4x …
% of Back Squat

Warm Up: 10 minutes

A) 3 sets: 5 Snatch Grip RDL w/ empty bar
B) 3 sets: 5 BTN Strict Press w/ empty bar

Snatch Pull to Explode

E2:00MOM3
4x @ 90%
4x @ 95%
4x @ 100%
% of Clean

BTN Push Press + BTN Push Jerk w/ Jerk Grip

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

Saturday, May 18th, 2024 - OLY Foundations Day 169

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x Plate Halo’s
10x KB Goblet Squat w/ Light-Mod KB’s
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 5 Minutes

A) 3 sets : 5 Mid-Thigh High Pull + 5 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets: 3 Hang Snatch + 3 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: 3 Hang Clean
w/ empty bar

Snatch Work

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

Clean Work

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

Saturday, May 18th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
AMRAP ~ 20 Minutes in Pairs
Competitive
4 Sync Db Thrusters (50/35)
16 Split V-Ups
128 Split Double Unders
Performance
4 Sync Db Thrusters (35/25)
16 Split Sit-Ups
128 Split Double Unders or 200 Split Single Unders
Lifestyle
4 Sync Db Thrusters
16 Split Sit-Ups
128 Split Single Unders

Notes

Round 1
10 Squats to Med Ball
12 Sit-Ups
20 Skips

Round 2
10 Empty Hands Thrusters to Med Ball
12 Leg Raises
20 Skips

Round 3
8 Db Thrusters
8 V-Ups
20 Skips
Strength

Friday, May 17th, 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 / Rest 1.5 Minutes
2) Barbell Good Morning 3 Sets X 15 Reps / Rest 1 Minute
3) Plate Pinch 4 Sets X 20 Seconds / Rest 1 Minute

Deadlift

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

Friday, May 17th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
12 PVC Snatch Grip Deadlifts
12 PVC Good Morning
20 Seconds Dead Hang

Round 2
12 PVC Overhead Squats
12 PVC Sumo Deadlift
20 Seconds Dead Hang

Round 2
12 PVC Drop Snatch
12 Empty Bar Sumo Deadlift
20 Seconds Dead Hang

- Into -
In 4 Minutes
7 Sumo Deadlift Build to Your Starting Working Weight

Strength

Sumo Deadlifts
In 9 Minutes, Build to a Heavy
7 Reps Sumo Deadlift

WOD

Workout Format
4 Rounds for Time ~ 14 Minutes Time Cap
Competitive
12 Snatches (95/65)
100M Double KB Farmer Carry (50/35)
Performance
12 Snatches (45/35)
100M Double KB Farmer Carry (35/25)
Lifestyle
3 Rounds for Time
12 Snatches
100M Double KB Farmer Carry
Bootcamp

Friday, May 17th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
12 PVC Snatch Grip Deadlifts
12 PVC Good Morning
20 Seconds Dead Hang

Round 2
12 PVC Overhead Squats
12 PVC Sumo Deadlift
20 Seconds Dead Hang

Round 2
12 PVC Drop Snatch
12 Empty Bar Sumo Deadlift
20 Seconds Dead Hang

- Into -
Every Minute on the Minute X 4 Minutes
7 Sumo Deadlift Build to Your Starting Working Weight

Strength

Sumo Deadlifts
Every 3 Minutes X 5 Rounds
7 Reps Sumo Deadlift

WOD

Workout Format
4 Rounds for Time ~ 14 Minutes Time Cap
Competitive
12 Snatches (95/65)
100M Double KB Farmer Carry (50/35)
Performance
12 Snatches (45/35)
100M Double KB Farmer Carry (35/25)
Lifestyle
3 Rounds for Time
12 Snatches
100M Double KB Farmer Carry
Flash

Thursday, May 16th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
12 Assisted Squats
12 Pvc Strict Press
10 Negative Push-Ups

Round 2
12 Pvc Front Squat
12 Pvc Push Press
8 Inchworm Push-Ups

Round 3
10 PVC Thrusters
12 PVC Push Press
8 Feet Moving Inchworm to Push-up

- Into -
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell
Jerk
6 Jump and Land Without Barbell.
6 Jump and Land With Hands at Shoulders.
6 Jump and Punch Hands Overhead.
6 Push Jerks With Empty Barbell.
Clean and Jerk
6 Power Clean and Jerks With Pause After Receiving the Clean.
12 Single Power Clean and Jerk Building to First Set Working Weight

Strength

In 9 Minutes
3 Single Clean and Jerks Build Weight

WOD

Workout Format
For Time (10 Minutes Time Cap)
Competitive
60 Thrusters
Every Break Do 5 Burpees
(95/65)
Performance
60 Thrusters
Every Break Do 5 Burpees
(45/35)
Lifestyle
60 Thrusters
Every Break Do 3 No Push-Up Burpees
Bootcamp

Thursday, May 16th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
12 Assisted Squats
12 Pvc Strict Press
10 Negative Push-Ups

Round 2
12 Pvc Front Squat
12 Pvc Push Press
8 Inchworm Push-Ups

Round 3
10 PVC Thrusters
12 PVC Push Press
8 Feet Moving Inchworm to Push-up

- Into -
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell
Jerk
6 Jump and Land Without Barbell.
6 Jump and Land With Hands at Shoulders.
6 Jump and Punch Hands Overhead.
6 Push Jerks With Empty Barbell.
Clean and Jerk
6 Power Clean and Jerks With Pause After Receiving the Clean.
12 Single Power Clean and Jerk Building to First Set Working Weight

Strength

Every 3 Minutes X 5 Rounds
3 Single Clean and Jerks Build Weight

WOD

Workout Format
For Time (10 Minutes Time Cap)
Competitive
60 Thrusters
Every Break Do 5 Burpees
(95/65)
Performance
60 Thrusters
Every Break Do 5 Burpees
(45/35)
Lifestyle
60 Thrusters
Every Break Do 3 No Push-Up Burpees
Strength

Wednesday, May 15th, 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) Spoto Bench Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 12 Reps / Rest 1 Minute
3) Pull-up 3 Sets X 8 Reps / Rest 1 Minute
Flash

Wednesday, May 15th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
10 Negative Push-up
15 Band Pull Apart
8 Empty Bar Bench

Round 2
12 Elevated Push-Ups
12 Ring Rows
8 Empty Bar Bench

Round 3
8 Push-Ups
8 Pull-Ups or Assisted
8 Empty Bar Bench

- Into -
In 4 Minutes
7 Close Grip Bench Press ~ Build to your Starting Working Weight

Strength

Bench Press
In 9 Minutes, Build to a Heavy
7 Reps Close Grip Bench Press

WOD

Workout Format
For Time (14 Minute Time Cap)
Competitive
21-15-9
Bench Press @ Bodyweight
Strict Pull-Ups
Performance
21-15-9
Bench Press @ 65% 1 RM
Assisted Strict Pull-Ups
Lifestyle
21-15-9
Bench Press
Ring Rows
Bootcamp

Wednesday, May 15th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
10 Negative Push-up
15 Band Pull Apart
8 Empty Bar Bench

Round 2
12 Elevated Push-Ups
12 Ring Rows
8 Empty Bar Bench

Round 3
8 Push-Ups
8 Pull-Ups or Assisted
8 Empty Bar Bench

- Into -
Every Minute on the Minute X 4 Minutes
7 Close Grip Bench Press ~ Build to your Starting Working Weight

Strength

Bench Press
Every 3 Minute X 5 Rounds
7 Reps Close Grip Bench Press

WOD

Workout Format
For Time (14 Minute Time Cap)
Competitive
21-15-9
Bench Press @ Bodyweight
Strict Pull-Ups
Performance
21-15-9
Bench Press @ 65% 1 RM
Assisted Strict Pull-Ups
Lifestyle
21-15-9
Bench Press
Ring Rows
Flash

Tuesday, May 14th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
12 PVC Good Morning
12 PVC Overhead Squats
20 Seconds Dead Hang

Round 2
12 Standing Band Hip Thrust
12 PVC Drop Snatch
15 Kip Swings

Round 2
12 KB Swing
12 PVC Snatch Deadlifts
10 Leg Raises

-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
12 Single Power Snatch Building to First Set Working Weight

Strength

Snatch
In 9 Minutes, Build to a Heavy
1 Snatch High Pull + 1 Power Snatch With a 3 Second Pause at the Knee

WOD

Workout Format
AMRAP ~ 13 Minutes
Competitive
20 KB Swings (50/35)
15 Air Bike Cals
10 Knees to Chest
Performance
20 KB Swings (35/25)
15 Air Bike Cals
10 Leg Raises
Lifestyle
20 KB Swings
10 Air Bike Cals
10 Knee Raises
Bootcamp

Tuesday, May 14th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
12 PVC Good Morning
12 PVC Overhead Squats
20 Seconds Dead Hang

Round 2
12 Standing Band Hip Thrust
12 PVC Drop Snatch
15 Kip Swings

Round 2
12 KB Swing
12 PVC Snatch Deadlifts
10 Leg Raises

-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
12 Single Power Snatch Building to First Set Working Weight

Strength

Snatch
Every 3 Minutes on the Minute X 5 Rounds
1 Snatch High Pull + 1 Power Snatch With a 3 Second Pause at the Knee

WOD

Workout Format
AMRAP ~ 13 Minutes
Competitive
20 KB Swings (50/35)
15 Air Bike Cals
10 Knees to Chest
Performance
20 KB Swings (35/25)
15 Air Bike Cals
10 Leg Raises
Lifestyle
20 KB Swings
10 Air Bike Cals
10 Knee Raises
Strength

Monday, May 13th, 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) Front Squat 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Bulgarian Split Squats 3 Sets X 8 Reps per Side/ Rest 1 Minute
3) Banded Chops 3 Sets X 10 Reps per Side / Rest 1 Minute
Flash

Monday, May 13th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
5 Rounds For Time (17 Minute Time Cap)
Competitive
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Into-
1000M Run
Performance
5 Jumping Pull-Ups
10 Elevated Push-Ups
15 Air Squats
-Into-
1000M Run
Lifestyle
5 Ring Row
10 Elevated Push-Ups
10 Air Squats to Target
-Into-
600M Run

Notes

Round 1
10 Shuttle Runs
12 Scap Pull-Ups
12 Scap Push-Ups
12 Squat to Med Ball

Round 2
10 Shuttle Runs
8 Pull-Ups or Assisted
8 Push-Ups or Elevated
10 Air Squats
Bootcamp

Monday, May 13th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
10 Shuttle Runs
12 Scap Pull-Ups
12 Scap Push-Ups
12 Squat to Med Ball

Round 2
10 Shuttle Runs
8 Pull-Ups or Assisted
8 Push-Ups or Elevated
10 Air Squats

- Into -
Every Minute on the Minute X 4 Minutes
7 Front Squat Build to Your Starting Working Weight

Strength

Back Squats
Every 3 Minutes X 5 Rounds
7 Reps Back Squats

WOD

Workout Format
5 Rounds For Time (17 Minute Time Cap)
Competitive
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Into-
1000M Run
Performance
5 Jumping Pull-Ups
10 Elevated Push-Ups
15 Air Squats
-Into-
1000M Run
Lifestyle
5 Ring Row
10 Elevated Push-Ups
10 Air Squats to Target
-Into-
600M Run
Gymnastics

Sunday, May 12th, 2024 – Gymnastics

Strength Training (25 minutes)

Hanging Knee Raises
3 Sets X 8-10 Reps
Focus on Controlled Movement, Bringing Knees as Close to Chest Possible
Plank
3 Sets X 45-60 Seconds
Focus on Engaging Core Muscles
Leg Raises on Floor
3 Sets X 10-12 Reps
Lying on Back, Lift Legs Towards Ceiling
Russian Twists
3 Sets X 12-15 Reps
Using a Medicine Ball or Weight

Skill Work (25 minutes)

Hanging Leg Raises
3 Sets X 10-15 Reps
Practice Bringing Legs up Towards the Bar, Aiming for the Toes
Toes-To-Bar Progression
3 Sets X 10-15 Reps
Practice Swinging Motion and Try to Touch Toes to the Bar

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.
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