Workouts

Today & Previous Upcoming
Strength

Friday, July 12th, 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
30 Minutes To Build To A Heavy 3 Reps / Rest 2-5 Minutes

Accessory

Deadlift
20 Minutes
1) Conventional Deadlift 3 Sets X 6-8 Reps / Rest 1 Minutes
2) Bulgarian Split Squat 3 Sets X 10-12 Reps per Side / Rest 1 Minute
3) Farmer Hold 3 Sets X 30 Seconds / Rest 1 Minute
Flash

Friday, July 12th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
15 Minutes ~ In Pairs ~ Split Work
Competitive
100 KB Swings (70/50)
200M Single Arm Farmer Carry
Performance
100 KB Swings (50/35)
200M Single Arm Farmer Carry
Lifestyle
100 KB Swings
200M Single Arm Farmer Carry

Notes

Round 1
200M Run
15 Band Good Morning
30 Second Dead Hang

Round 2
100M Farmer Carry
15 KB Swings
Bootcamp

Thursday, July 11th, 2024 - Bootcamp

General Warm-Up

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

Strength

Squat Clean ~ 10 Minutes
3-4 Sets X 2 Reps Build up to Your Working Weight
Rest 30-60 Seconds
6 Sets X 2 Reps @ Working Weight (@ a Difficulty of 6-8/10)
Rest 30-90 Seconds
Broad Jumps ~ 10 Minutes
8 Sets of 3 Consecutive Reps / Rest 30-90 Seconds

WOD

Workout Format
For Time ~ 10 Minutes ~ ReTest May 16th
Competitive
60 Thrusters (95/65)
*every break do 5 burpees
Performance
60 Thrusters (45/35)
*every break do 5 burpees
Lifestyle
60 Thrusters
*every break do 3 burpees

Notes

Round 1
15 Assisted Squats
15 PVC Strict Press
10 Negative Push-Ups

Round 2
15 PVC Front Squat
15 PVC Push Press
10 Inchworm to Push-up

-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 With PVC
5 Power Cleans With PVC
Flash

Thursday, July 11th, 2024 - Flash Class

General Warm-Up

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

Strength

Broad Jumps ~ 10 Minutes
8 Sets of 3 Consecutive Reps / Rest 30-90 Seconds

WOD

Workout Format
For Time ~ 10 Minutes ~ ReTest May 16th
Competitive
60 Thrusters (95/65)
*every break do 5 burpees
Performance
60 Thrusters (45/35)
*every break do 5 burpees
Lifestyle
60 Thrusters
*every break do 3 burpees

Notes

Round 1
15 Assisted Squats
15 PVC Strict Press
10 Negative Push-Ups

Round 2
15 PVC Front Squat
15 PVC Push Press
10 Inchworm to Push-up
Bootcamp

Wednesday, July 10th, 2024 - Bootcamp

General Warm-Up

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

Strength

Bench Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 10 Reps / Rest 30-60 Seconds
2 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 8-9/10) / Rest 60-120 Seconds

WOD

Workout Format
8 Rounds ~ For Time
Competitive
100M Sprint
15 Push-Ups
Rest 60 Seconds
Performance
100M Sprint
15 Push-Ups or Elevated Push-Ups
Rest 60 Seconds
Lifestyle
6 Rounds
100M Sprint
15 Elevated Push-Ups
Rest 60 Seconds

Notes

Round 1
200M Run
15 Band Pull Aparts
15 Band Overhead Press

Round 2
150M Run
15 Elevated or Wall Push-up

Round 3
100M Run
10 Push-up or Elevated Push-up
Strength

Wednesday, July 10th, 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 3 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Bench Press 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Db Bent Over Row 3 Sets X 8-12 Reps/ Rest 1 Minute
3) Db Skull Crushers 3 Sets X 8-15 Reps / Rest 1 Minute
Flash

Wednesday, July 10th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
8 Rounds ~ For Time
Competitive
100M Sprint
15 Push-Ups
Rest 60 Seconds
Performance
100M Sprint
15 Push-Ups or Elevated Push-Ups
Rest 60 Seconds
Lifestyle
6 Rounds
100M Sprint
15 Elevated Push-Ups
Rest 60 Seconds

Notes

Round 1
200M Run
15 Band Pull Aparts
15 Band Overhead Press

Round 2
150M Run
15 Elevated or Wall Push-up

Round 3
100M Run
10 Push-up or Elevated Push-up
Bootcamp

Tuesday, July 9th, 2024 - Bootcamp

General Warm-Up

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

Strength

Push Press
Complete the Following at Your Own Pace Within 12 Minutes
Push Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Set X 5 Reps / Rest 30-60 Seconds
5 Working Sets X 3 Reps @ Working Weight (@ a Difficulty of 6-8/10) / Rest 30-90 Seconds

WOD

Workout Format
4 Rounds ~ In Pairs ~ You Go, I Go
Competitive
Max Unbroken Bent Over Rows (135/95)
Max Unbroken Ring Rows
Rest 60 Seconds
Performance
Max Unbroken Bent Over Rows (95/65)
Max Unbroken Ring Rows
Rest 60 Seconds
Lifestyle
Max Unbroken Bent Over Rows (95/65)
Max Unbroken Ring Rows
Rest 60 Seconds

Notes

Round 1
8 Inchworms
15 Band Pull Aparts
15 Db Forearm Curls

Round 2
15 Band Good Mornings
15 Ring Rows
15 Db Bicep Curls
Flash

Tuesday, July 9th, 2024 - Flash Class

General Warm-Up

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

Strength

Push Press
Complete the Following at Your Own Pace Within 12 Minutes
Push Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Set X 5 Reps / Rest 30-60 Seconds
5 Working Sets X 3 Reps @ Working Weight (@ a Difficulty of 6-8/10) / Rest 30-90 Seconds

WOD

Workout Format
4 Rounds ~ In Pairs ~ You Go, I Go
Competitive
Max Unbroken Bent Over Rows (135/95)
Max Unbroken Ring Rows
Rest 60 Seconds
Performance
Max Unbroken Bent Over Rows (95/65)
Max Unbroken Ring Rows
Rest 60 Seconds
Lifestyle
Max Unbroken Bent Over Rows (95/65)
Max Unbroken Ring Rows
Rest 60 Seconds

Notes

Round 1
8 Inchworms
15 Band Pull Aparts
15 Db Forearm Curls

Round 2
15 Band Good Mornings
15 Ring Rows
15 Db Bicep Curls
Bootcamp

Monday, July 8th, 2024 - Bootcamp

General Warm-Up

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

Strength

Back Squat
Complete the Following at Your Own Pace Within 16 Minutes
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 10 Reps / Rest 30-60 Seconds
1 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
1 Warm-up Sets X 3 Reps / Rest 30-90 Seconds
3 Sets X 3 Reps @ Working Weight (@ a Difficulty of 7-9/10) / Rest 60-120 Seconds
Complete the Following at Your Own Pace Within 8 Minutes
Hollow Hold
3 Sets X 30-90 Seconds / Rest 60 Seconds

WOD

Workout Format
For Time
Competitive
21-15-9
Wall Balls (20/14)
15-9-6
Burpee to Target
Performance
21-15-9
Wall Balls (14/10)
15-9-6
Burpee
Lifestyle
21-15-9
Med Ball Thrusters
15-9-6
Elevated Burpees or Step Down/up Burpees

Notes

15 Squat to Med Ball
10 Inchworms
15 Med Ball Thrusters
10 Inchworm to Push-up
15 Wall Balls
10 Burpees
Strength

Monday, July 8th, 2024 – Squat Sesh

General Warm-Up

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

Front Squats

Build to Heavy 3 Reps / Rest 2-5 Minutes

Accessory

20 Minutes For
1) Goblet Squat 3 Sets X 15 Reps / Rest 1 Minutes
2) Romanian Deadlift 3 Sets X 15 Reps / Rest 1 Minute
3) Weighted Crunch 3 Sets X 15 Reps / Rest 1 Minute
Flash

Monday, July 8th, 2024 - Flash Class

General Warm-Up

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

Strength

Complete the Following at Your Own Pace Within 8 Minutes
Hollow Hold
3 Sets X 30-90 Seconds / Rest 60 Seconds

WOD

Workout Format
For Time
Competitive
21-15-9
Wall Balls (20/14)
15-9-6
Burpee to Target
Performance
21-15-9
Wall Balls (14/10)
15-9-6
Burpee
Lifestyle
21-15-9
Med Ball Thrusters
15-9-6
Elevated Burpees or Step Down/up Burpees

Notes

15 Squat to Med Ball
10 Inchworms
15 Med Ball Thrusters
10 Inchworm to Push-up
15 Wall Balls
10 Burpees
Strength

Sunday, July 7th, 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 3 Rep / Rest 2-5 Minutes

Accessory

20 Minutes
1) Db Push Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Db Skull Crusher 3 Sets X 60 Seconds / Rest 30 Seconds
3) Single Arm Db Row 3 Sets X 12 Reps per Side / Rest 1 Minute
Gymnastics

Sunday, July 7th, 2024 – Gymnastics

Warm Up (5 minutes)

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

Strength Training (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 reps
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 for shoulders, back, and arms.
Olympic Weightlifting

Saturday, July 6th, 2024 - Olympic Weightlifting 175.2

Push Press

E2:00MOM4
FROM THE RACK
1st set: 4 @ 60%
2nd set: 4 @ 65%
3rd set: 4 @ 70%
4th set: 3 @ 75%
5th set: 3 @ 75%
% of Push Press

Clean Pull Work

E2:00MOM4
1x 2 second pause at knee + 1x 2-second pause at mid + 1x 6s descent
3x @ 85%
3x @ 85%
3x @ 90%
3x @ 90%
% of Clean

Snatch Balance + OHS

E2:00MOM6
2 Snatch Balance + 2 OHS
TOTAL 4 REPS PER SET
1st set: 60-65%
2nd set: 70%
3rd set: 75%
% of Snatch
Then…
1 Snatch Balance + 1 OHS
TOTAL 2 REPS PER SET
4th set: 80%
5th set: 80%
6th set: 80%
% of Snatch
Olympic Weightlifting

Saturday, July 6th, 2024 - Olympic Weightlifting 175.1

General Warm-Up

10x PVC Shoulder Rotations
10x Plate Halos
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 Muscle Snatch + 2 Tall Snatch
w/ empty bar
B) 3 sets: 1 Hang Power Snatch + 2 Snatch
w/ empty bar

Clean Warm Up: 5 Minutes

A) 3 sets: 5 Muscle Clean + 3 Tall Clean
w/ empty bar
B) 3 sets: 1 Hang Power Clean + 2 Clean
w/ empty bar

Snatch Work

E2:00MOM7
Snatch Singles Per Set
1st set: 3x 63%
2nd set: 3x 68%
3rd set: 3x 73%
4th set: 2x 78%
5th set: 3x 75%
6th set: 3x 70%
7th set: 3x 65%
% of Snatch

Clean Work

E2:00MOM7
Clean Singles Per Set
1st set: 3x 63%
2nd set: 3x 68%
3rd set: 3x 73%
4th set: 2x 78%
5th set: 3x 75%
6th set: 3x 70%
7th set: 3x 65%
% of Clean
Bootcamp

Saturday, July 6th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
Round 1
12 muscle snatch / 8 inchworms / 15 squat to med balls
Round 2
12 hang power snatch / 10 pike push-up / 15 med ball thrusters

WOD

Workout Format
In Pairs ~ 30 Minutes ~ You Go, I Go
Competitive
100 Power Snatches @ 95/65
-Into-
10 Rounds Switching Each Round
5 Handstand Push-Ups
6 Burpee Pull-Ups
7 Thrusters @ 95/65
Performance
100 Power Snatches @ 65/45
-Into-
10 Rounds Switching Each Round
5 Pike Push-Ups
6 Burpee Jumping Pull-up
7 Thrusters @ 65/45
Lifestyle
100 Power Snatches
-Into-
10 Rounds Switching Each Round
5 Elevated Push-Ups
6 Burpee
7 Thrusters @ 65/45
Bootcamp

Friday, July 5th, 2024 - Bootcamp

General Warm-Up

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

Strength

Deadlifts
Deadlift With a 3 Second Eccentric
1 Warm-up Set X 10 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 5-7/10) / Rest 60-120 Seconds

WOD

Workout Format
4 Rounds ~ In Pairs
Competitive
Partner A
1000M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Jumping Lunges
1 Minutes Toes to Bar
Performance
Partner A
800M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Lunges
1 Minutes Hanging Knees to Chest
Lifestyle
Partner A
600M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Assisted Lunges
1 Minutes Hanging Knee Raises or Lying Leg Raises

Notes

Round 1
30 Second Dead Hang
16 Alternating Lunge
15 Glute Bridge

Round 2
30 Second Kip Swings
60 Second Row
15 Stiff Leg Deadlifts

Round 3
30 Second Toes to Bar or Knee to Chest or Knee Raises
60 Second Row
15 Stiff Leg Deadlifts
Strength

Friday, July 5th, 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
30 Minutes To Build To A Heavy 3 Reps / Rest 2-5 Minutes

Accessory

Deadlift
20 Minutes
1) Conventional Deadlift 3 Sets X 6-8 Reps / Rest 1.5 Minutes
2) Front Squat 3 Sets X 10-12 Reps/ Rest 1 Minute
3) Single Arm Farmer Hold 3 Sets X 30 Seconds per Side / Rest 1 Minute
Flash

Friday, July 5th, 2024 - Flash Class

General Warm-Up

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

Strength

Deadlifts
Deadlift With a 3 Second Eccentric
1 Warm-up Set X 10 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 5-7/10) / Rest 60-120 Seconds

WOD

Workout Format
4 Rounds ~ In Pairs
Competitive
Partner A
1000M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Jumping Lunges
1 Minutes Toes to Bar
Performance
Partner A
800M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Lunges
1 Minutes Hanging Knees to Chest
Lifestyle
Partner A
600M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Assisted Lunges
1 Minutes Hanging Knee Raises or Lying Leg Raises

Notes

Round 1
30 Second Dead Hang
16 Alternating Lunge
15 Glute Bridge

Round 2
30 Second Kip Swings
60 Second Row
15 Stiff Leg Deadlifts

Round 3
30 Second Toes to Bar or Knee to Chest or Knee Raises
60 Second Row
15 Stiff Leg Deadlifts
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