Workouts

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Strength

Saturday, May 4th, 2024 - OLY Foundations Day 167

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x Plate Halo’s
10x Plate OHS
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 Dip 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 Tall Clean + 2 Tall Split Jerk
w/ empty bar

Snatch Work

E1:30MOM6
1st set: 3x 70%
2nd set: 2x 75%
3rd set: 1x 80%
4th set: 1x 85%
5th set: 1x 90%
6th set: 1x 90%
% of Snatch

C&J Work

E1:30MOM6
1st set: 2 Clean + 1 Split Jerk @ 70%
2nd set: 1 Clean + 1 Split Jerk @ 75%
3rd set: 1 Clean + 1 Split Jerk @ 80%
4th set: 1 Clean + 1 Split Jerk @ 85%
5th set: 1 Clean + 1 Split Jerk @ 90%
6th set: 1 Clean + 1 Split Jerk @ 90%
% of C&J
Bootcamp

Saturday, May 4th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
AMRAP ~30 Minutes ~ Teams of 3 
Competitive
30 Box Jumps
30 Cal Air Bike
30 Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Pull-Ups
Performance
30 Box Jumps or Steps
30 Cal Air Bike
30 Push-Ups or Elevated Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Jumping Pull-Ups
Lifestyle
30 Box Step Overs
30 Cal Air Bike
30 Elevated Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Ring Rows

Notes

Round 1
8/6 Cal Air Bike
12 Band Row
12 Negative Push-up
8 High Jump

Round 2
8/6 Cal Air Bike
15 Kip Swing
12 Elevated Push-Ups
8 Box Step-Ups

Round 3
8/6 Cal Air Bike
8 Pull-Ups
12 Push-up
8 Box Jumps
Strength

Friday, May 3rd, 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) Pause Sumo Deadlift 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Single Leg Glute Bridge 3 Sets X 8 Reps per Side / Rest 1 Minute
3) Single Arm Farmer Hold 3 Sets X 45 Seconds per Side / Rest 1 Minute

Deadlift

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

Friday, May 3rd, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
15 Band Deadlifts
15 Band Row
20 Seconds Hollow Hold

Round 2
15 Empty Bar Deadlift
15 Band Row
20 Seconds Hanging Hollow Hold or Active Hang

- 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
-Into-
In As Many Sets As Needed in 4 Minutes
5 Deadlift Build to Your Starting Working Weight

Strength

Deadlifts
In as Many Sets as Needed in 9 Minutes
Build to a Heavy 5 Reps Deadlift

WOD

Workout Format
15 Minutes (Time Cap)
Competitive
10 Rounds for Time
3 Snatches (135/95)
7 Med Ball Knee Raises (20/14)
Performance
10 Rounds
3 Snatches (95/65)
7 Med Ball Knee Raises (14/10)
Lifestyle
10 Rounds
3 Snatches
7 Knee Raises
Bootcamp

Friday, May 3rd, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
15 Band Deadlifts
15 Band Row
20 Seconds Hollow Hold

Round 2
15 Empty Bar Deadlift
15 Band Row
20 Seconds Hanging Hollow Hold or Active Hang

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

Strength

Deadlifts
Every 3 Minutes on the Minute X 5 Rounds
5 Reps Deadlift

WOD

Workout Format
15 Minutes (Time Cap)
Competitive
10 Rounds for Time
3 Snatches (135/95)
7 Med Ball Knee Raises (20/14)
Performance
10 Rounds
3 Snatches (95/65)
7 Med Ball Knee Raises (14/10)
Lifestyle
10 Rounds
3 Snatches
7 Knee Raises
Flash

Thursday, May 2nd, 2024 - Flash Class

General Warm-Up

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

Strength

3 Rounds X 15 Reps Each

Round 1
Squat to Med Ball
Band Rows
Calf Raises
Plank

Round 2
PVC Front Squat
Ring Rows
High Hops
Hollow Holds

Round 3
PVC Thruster
Empty Bar Barbell Row
Penguin Jumps
Sit-Ups

- Into -
Every Minute on the Minute X 1 Minutes
7 Bent Over Barbell Row Build to Your Starting Working Weight

Strength

In as Many Sets as Needed in 6 Minutes
Build to a Heavy 7 Bent Over Barbell Rows
Every Minute on the Minute X 3 Minutes
15 Band Lat Pull Downs

WOD

Workout Format
For Time (16 Minute Time Cap)
Competitive
6 Rounds
10 Thrusters (95/65)
15 Sit-Ups
30 Double Unders
Performance
6 Rounds
10 Thrusters (65/45))
15 Sit-Ups
30 Double Unders or 50 Single Unders
Lifestyle
6 Rounds
10 Thrusters
10 Sit-Ups
30 Single Unders
Bootcamp

Thursday, May 2nd, 2024 - Bootcamp

General Warm-Up

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

Strength

3 Rounds X 15 Reps Each

Round 1
Squat to Med Ball
Band Rows
Calf Raises
Plank

Round 2
PVC Front Squat
Ring Rows
High Hops
Hollow Holds

Round 3
PVC Thruster
Empty Bar Barbell Row
Penguin Jumps
Sit-Ups

- Into -
Every Minute on the Minute X 2 Minutes
7 Bent Over Barbell Row Build to Your Starting Working Weight

Strength

Every 2 Minutes on the Minute X 4 Rounds
7 Bent Over Barbell Rows
Every 2 Minutes on the Minute X 4 Rounds
15 Band Lat Pull Downs

WOD

Workout Format
For Time (16 Minute Time Cap)
Competitive
6 Rounds
10 Thrusters (95/65)
15 Sit-Ups
30 Double Unders
Performance
6 Rounds
10 Thrusters (65/45))
15 Sit-Ups
30 Double Unders or 50 Single Unders
Lifestyle
6 Rounds
10 Thrusters
10 Sit-Ups
30 Single Unders
Flash

Wednesday, May 1st, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
8/6 Cal Air Bike
15 Seconds High Plank
15 Ring Rows
15 Push-Ups or Elevated

Round 2
8/6 Cal Air Bike
10 Hanging Hollow to Arch
10 Kip Swings
15 Empty Bar Bench Press

Round 3
8/6 Air Bike
10 Hollow Rocks
10 Strict Pull-Ups or Assisted
15 Empty Bar Bench Press

- Into -
In as Many Sets as Needed in 4 Minutes
5 Bench Press Build to Your Starting Working Weight

Strength

Bench Press
In As Many Sets As Needed in 9 Minutes
Build to a Heavy 5 Reps Bench Press

WOD

Workout Format
For Time (10 Minute Time Cap)
Competitive
3 Rounds for Time ~ Weighted Vest
10 Strict Pull-Ups
10 Cal Air Bike
10 Push-Ups
10 Cal Air Bike
Performance
3 Rounds for Time
10 Strict Pull-Ups
10 Cal Air Bike
10 Push-Ups
10 Cal Air Bike
Lifestyle
3 Rounds for Time
10 Ring Row
30 Seconds Air Bike
10 Elevated Push-Ups
30 Seconds Air Bike
Bootcamp

Wednesday, May 1st, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
8/6 Cal Air Bike
15 Seconds High Plank
15 Ring Rows
15 Push-Ups or Elevated

Round 2
8/6 Cal Air Bike
10 Hanging Hollow to Arch
10 Kip Swings
15 Empty Bar Bench Press

Round 3
8/6 Air Bike
10 Hollow Rocks
10 Strict Pull-Ups or Assisted
15 Empty Bar Bench Press

- Into -
Every Minute on the Minute X 4 Minutes
5 Bench Press Build to Your Starting Working Weight

Strength

Bench Press
Every 3 Minutes on the Minute X 5 Rounds
5 Reps Bench Press

WOD

Workout Format
For Time (10 Minute Time Cap)
Competitive
3 Rounds for Time ~ Weighted Vest
10 Strict Pull-Ups
10 Cal Air Bike
10 Push-Ups
10 Cal Air Bike
Performance
3 Rounds for Time
10 Strict Pull-Ups
10 Cal Air Bike
10 Push-Ups
10 Cal Air Bike
Lifestyle
3 Rounds for Time
10 Ring Row
30 Seconds Air Bike
10 Elevated Push-Ups
30 Seconds Air Bike
Flash

Tuesday, April 30th, 2024 - Flash Class

General Warm-Up

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

Strength

Clean and Jerks
Every 2 Minutes on the Minute X 2 Rounds
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat
-Into-
Every 2 Minutes on the Minute X 2 Rounds
1 Clean + 2 Front Squat + 1 Jerk Build Weight

WOD

Workout Format
AMRAP (15 Minute Time Cap)
Competitive
25/19 Row
15 KB Swings (50/35)
10 Toes to Bar
Performance
25/19 Row
15 KB Swings (35/25)
10 Knees to Chest or Leg Raises
Lifestyle
18/13 Row
15 KB Swings
10 Knee Raises

Notes

Round 1
20 Sec. Dead Hang
12 PVC Pass Overs
10 PVC Front Squat to Med Ball
12 Sit-Ups

Round 2
20 Sec. Row
12 PVC Behind the Neck Press
8 Empty Bar Front Squat
12 Leg Raises

Round 3
20 Sec. Row
10 PVC Overhead Squat
Empty Bar Front Squat
12 Hanging 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
8 Single Power Snatch
-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.
8 Single Power Clean and Jerk
Bootcamp

Tuesday, April 30th, 2024 - Bootcamp

General Warm-Up

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

Strength

Clean and Jerks
Every 2 Minutes on the Minute X 3 Rounds
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat
-Into-
Every 2 Minutes on the Minute X 3 Rounds
1 Clean + 2 Front Squat + 1 Jerk Build Weight

WOD

Workout Format
AMRAP (15 Minute Time Cap)
Competitive
25/19 Row
15 KB Swings (50/35)
10 Toes to Bar
Performance
25/19 Row
15 KB Swings (35/25)
10 Knees to Chest or Leg Raises
Lifestyle
18/13 Row
15 KB Swings
10 Knee Raises

Notes

Round 1
20 Sec. Dead Hang
12 PVC Pass Overs
10 PVC Front Squat to Med Ball
12 Sit-Ups

Round 2
20 Sec. Row
12 PVC Behind the Neck Press
8 Empty Bar Front Squat
12 Leg Raises

Round 3
20 Sec. Row
10 PVC Overhead Squat
Empty Bar Front Squat
12 Hanging 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
8 Single Power Snatch
-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.
8 Single Power Clean and Jerk
Flash

Monday, April 29th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
100M Run
10 PVC Shoulder Pass Over
10 PVC Overhead Squat to Med Ball

Round 2
7/5 Cal Air Bike
10 Elevated Push-up
10 Empty Bar Squat

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

Strength

Back Squats
In As Many Sets As Needed In 9 Minutes
Build To A Heavy 5 Reps Back Squats

WOD

Workout Format
For Time (15 Minute Time Cap)
Competitive
5 Rounds for Time
400 Meter Run
15 Overhead Squats (95/65)
Performance
5 Rounds for Time
400 Meter Run
15 Overhead Squats (65/45)
Lifestyle
5 Rounds for Time
200 Meter Run
15 Overhead Squats
Bootcamp

Monday, April 29th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
100M Run
10 PVC Shoulder Pass Over
10 PVC Overhead Squat to Med Ball

Round 2
7/5 Cal Air Bike
10 Elevated Push-up
10 Empty Bar Squat

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

Strength

Back Squats
Every 3 Minutes on the Minute X 5 Rounds
5 Reps Back Squats

WOD

Workout Format
For Time (15 Minute Time Cap)
Competitive
5 Rounds for Time
400 Meter Run
15 Overhead Squats (95/65)
Performance
5 Rounds for Time
400 Meter Run
15 Overhead Squats (65/45)
Lifestyle
5 Rounds for Time
200 Meter Run
15 Overhead Squats
Strength

Sunday, April 28th, 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) Push-Ups 3 Sets X 8 Reps / Rest 1 Minutes
2) Band Tricep Extensions 3 Sets X 15 Reps / Rest 1 Minute
3) Band Face Pulls 3 Sets X 12 Reps / Rest 1 Minute

Push Press

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

Saturday, April 27th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
For Time ~ In Pairs
Competitive
200 Pull-Ups
200 Db Bench Press (35/25)
200 Air Squats
260 Double Unders
Performance
200 Jumping Pull-Ups
200 Db Bench Press (25/15)
200 Air Squats
260 Double Unders or 400 Single Unders
Lifestyle
200 Jumping Pull-Ups
200 Db Bench Press (25/15)
200 Air Squats
260 Double Unders or 400 Single Unders

Notes

Round 1
15 Skips
12 Band Row
12 Negative Push-up
12 Assisted Squat

Round 2
15 Penguin Claps
15 Kip Swing
12 Push-up
12 Squat to Med Ball

Round 3
15 Double Unders
8 Pull-Ups
12 Db Bench
12 Air Squat
Strength

Saturday, April 27th, 2024 - ATS Day 98

Secondary Strength Movement

Back Squat

E2:30MOM5
1st set: 7x 60%
2nd set: 7x 65%
3rd set: 5x 70%
4th set: 5x 75%
5th set: 5x 75%
% of Back Squat

Warm Up: 10 minutes

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

Snatch Pull

Pause 2s at knee per rep
E2:00MOM3
4x @ 75%
4x @ 80%
4x @ 85%

Press in Snatch

E1:30MOM4
* Movement can be done while seated on a box if mobility is an issue.
1st set: 5x 50%/ Very Light
2nd set: 5x 50%/ Very Light
3rd set: 5x 55%/ Very Light
4th set: 5x 55%/ Very Light
% of Press
Strength

Saturday, April 27th, 2024 - OLY Foundations Day 166

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x Plate Halo’s
10x Plate OHS
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 Dip 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 Tall Clean + 2 Tall Split Jerk
w/ empty bar

Snatch Work

E1:30MOM6
1st set: 3x 70%
2nd set: 3x 75%
3rd set: 2x 80%
4th set: 1x 85%
5th set: 1x 85%
6th set: 1x 85%
% of Snatch

C&J Work

E1:30MOM6
1st set: 2 Clean + 1 Split Jerk @ 70%
2nd set: 2 Clean + 1 Split Jerk @ 75%
3rd set: 1 Clean + 1 Split Jerk @ 80%
4th set: 1 Clean + 1 Split Jerk @ 85%
5th set: 1 Clean + 1 Split Jerk @ 85%
6th set: 1 Clean + 1 Split Jerk @ 85%
% of C&J
Flash

Friday, April 26th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
20 Seconds Work / 10 Seconds Rest X 4 Rounds
1) Shuttle Run
2) Band Good Mornings
3) Band Row
4) Plank

Round 2
20 Seconds Work / 10 Seconds Rest X 4 Rounds
High Knees
Band Deadlifts
Band Row
Plank

Round 3
20 Seconds Work / 10 Seconds Rest X 4 Rounds
Butt Kicks
Empty Bar Deadlift
Band Row
Plank

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

Strength

Deadlifts
In As Many Sets As Needed In 9 Minutes
Build to a Heavy 7 Reps Deadlift

WOD

Workout Format
AMRAP ~ 15 Minutes
Competitive
200M Run / Rest 30 Seconds
400M Run / Rest 60 Seconds
600M Run / Rest 90 Seconds
Performance
200M Run / Rest 30 Seconds
400M Run / Rest 60 Seconds
600M Run / Rest 90 Seconds
Lifestyle
200M Run / Rest 60 Seconds
400M Run / Rest 90 Seconds
Strength

Friday, April 26th, 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) Stiff Leg Deadlift 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Bulgarian Split Squat 3 Sets X 8 Reps per Side / Rest 1 Minute
3) Single Arm Farmer Hold 3 Sets X 30 Seconds per Side / Rest 1 Minute

Deadlift

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

Friday, April 26th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
20 Seconds Work / 10 Seconds Rest X 4 Rounds
1) Shuttle Run
2) Band Good Mornings
3) Band Row
4) Plank

Round 2
20 Seconds Work / 10 Seconds Rest X 4 Rounds
High Knees
Band Deadlifts
Band Row
Plank

Round 3
20 Seconds Work / 10 Seconds Rest X 4 Rounds
Butt Kicks
Empty Bar Deadlift
Band Row
Plank

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

Strength

Deadlifts
Every 3 Minutes on the Minute X 5 Rounds
7 Reps Deadlift

WOD

Workout Format
AMRAP ~ 20 Minutes
Competitive
200M Run / Rest 30 Seconds
400M Run / Rest 60 Seconds
600M Run / Rest 90 Seconds
Performance
200M Run / Rest 30 Seconds
400M Run / Rest 60 Seconds
600M Run / Rest 90 Seconds
Lifestyle
200M Run / Rest 60 Seconds
400M Run / Rest 90 Seconds
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