Workouts

Today & Previous Upcoming
Flash

Thursday, April 25th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
Squat to Med Ball
Band Rows
Band Press
High Jump

Round 2
PVC Overhead Squat
Ring Rows
Wall Ball
Box Jump

- 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 2 Minutes on the Minute X 3 Rounds
3 Single Snatch

WOD

Workout Format
For Time (16 Minute Time Cap)
Competitive
4 Rounds
400 Meter Run
20 Box Jumps (24/20)
20 Wall Ball (20/14)
Performance
4 Rounds
400 Meter Run
20 Box Jumps or Step Overs (24/20)
20 Wall Ball (14/10)
Lifestyle
4 Rounds
200 Meter Run
20 Box Step Overs
15 Wall Balls
Bootcamp

Thursday, April 25th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
Squat to Med Ball
Band Rows
Band Press
High Jump

Round 2
PVC Overhead Squat
Ring Rows
Wall Ball
Box Jump

- 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
3 Single Snatch

WOD

Workout Format
For Time (16 Minute Time Cap)
Competitive
4 Rounds
400 Meter Run
20 Box Jumps (24/20)
20 Wall Ball (20/14)
Performance
4 Rounds
400 Meter Run
20 Box Jumps or Step Overs (24/20)
20 Wall Ball (14/10)
Lifestyle
4 Rounds
200 Meter Run
20 Box Step Overs
15 Wall Balls
Strength

Monday, April 29th, 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 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes For
1) Front Squat 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Db Romanian Deadlift 3 Sets X 8 Reps / Rest 1 Minute
3) Plank 3 Sets X 45 Seconds / Rest 1 Minute
Strength

Wednesday, April 24th, 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 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Close Grip Bench Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Band Tricep Extensions 3 Sets X 15 Reps / Rest 1 Minute
3) Seated Band Row 3 Sets X 15 Reps / Rest 1 Minute
Flash

Wednesday, April 24th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
Inch Worm
Glute Bridge
Push-up

Round 2
High Plank Knee Tuck
PVC Good Morning
Empty Bar Bench

Round 3
V-up
PVC Deadlift
Empty Bar Bench

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

Strength

Bench Press
In as Many Sets as Needed in 9 Minutes
Build to a Heavy 7 Reps Bench Press

WOD

Workout Format
For Time (12 Minute Time Cap)
Competitive
10-9-8-7-6-5-4-3-2-1
Deadlifts (205/145)
Burpee Over Bar
Performance
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/110)
Burpee Over Bar (Step Over)
Lifestyle
10-9-8-7-6-5-4-3-2-1
Deadlifts
No Push-up Burpee Over Bar (Step Over)
Bootcamp

Wednesday, April 24th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
Inch Worm
Glute Bridge
Push-up

Round 2
High Plank Knee Tuck
PVC Good Morning
Empty Bar Bench

Round 3
V-up
PVC Deadlift
Empty Bar Bench

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

Strength

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

WOD

Workout Format
For Time (12 Minute Time Cap)
Competitive
10-9-8-7-6-5-4-3-2-1
Deadlifts (205/145)
Burpee Over Bar
Performance
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/110)
Burpee Over Bar (Step Over)
Lifestyle
10-9-8-7-6-5-4-3-2-1
Deadlifts
No Push-up Burpee Over Bar (Step Over)
Flash

Tuesday, April 23rd, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
15 x Squat to Med Ball
15 x Band Rows
15 x Plank

Round 2
15 x PVC Front Squat
15 x Ring Rows
15 x Hollow Holds

Round 3
15 x PVC Thruster
15 x Pull-ups
15 x Sit-ups

- 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

Clean and Jerks
Every 2 Minutes on the Minute X 3 Rounds
3 Single Clean and Jerks Build Weight

WOD

Workout Format
For Time (12 Minute Time Cap)
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
Bootcamp

Tuesday, April 23rd, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
15 x Squat to Med Ball
15 x Band Rows
15 x Plank

Round 2
15 x PVC Front Squat
15 x Ring Rows
15 x Hollow Holds

Round 3
15 x PVC Thruster
15 x Pull-ups
15 x Sit-ups

- 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

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

WOD

Workout Format
For Time (12 Minute Time Cap)
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
Flash

Monday, April 22nd, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
7/5 Cal Air Bike
10 Negative Push-Ups
10 Empty Bar Squat

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

Round 3
7/5 Cal Air Bike
10 Push-up
10 Empty Bar Squat

- Into -
In as Many Sets as Needed in 4 Minutes
7 Back Squat Build to Your Starting Working Weight

Strength

Back Squats
In as Many Sets as Needed in 9 Minutes
Build to a Heavy 7 Reps Back Squat

WOD

Workout Format
For Time (12 Minute Time Cap)
Competitive
40 - 30 - 20
Air Bike Cals
Push-ups
Performance
40 - 30 - 20
Air Bike Cals
Elevated Push-Ups
Lifestyle
30 - 20 - 10
Air Bike Cals
Elevated Push-Ups
Strength

Monday, April 22nd, 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 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes For
1) DB Split Squats 3 Sets X 8 Reps per Side / Rest 1.5 Minutes
2) Band Hamstring Curls 3 Sets X 15 Reps / Rest 1 Minute
3) Band Leg Extensions 3 Sets X 15 Reps / Rest 1 Minute
Bootcamp

Monday, April 22nd, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
7/5 Cal Air Bike
10 Negative Push-Ups
10 Empty Bar Squat

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

Round 3
7/5 Cal Air Bike
10 Push-up
10 Empty Bar Squat

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

Strength

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

WOD

Workout Format
For Time (12 Minute Time Cap)
Competitive
40 - 30 - 20
Air Bike Cals
Push-ups
Performance
40 - 30 - 20
Air Bike Cals
Elevated Push-Ups
Lifestyle
30 - 20 - 10
Air Bike Cals
Elevated Push-Ups
Strength

Sunday, April 21st, 2024 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Strict Press
Strict Press Warm-up
15 Empty Bar Strict Press / Rest as Needed
8 Strict Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Strict Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Strict Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Strict Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Strict Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds

Accessory

1) Db Strict Press 3 Sets X 10 Reps / Rest 90 Seconds
2) Band Rows 3 Sets X 15 / Rest 90 Seconds
3) Floor Press 3 Sets X 12 Reps / Rest 60 Seconds

Push Press

Strict Press
1 Sets X 3 Reps @ 88% 1 Rm / Rest 2-4 Minutes
1 Sets X 3 Reps @ 83% 1 Rm / Rest 2-4 Minutes
2 Sets X 3 Reps @ 70% 1 Rm / Rest 2-4 Minutes
Strength

Saturday, April 20th, 2024 - ATS Day 97

Clean Warm Up: 10 minutes

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

C&J Complex

E1:30MOM5
2 Clean + 1 Split Jerk
Total of 3 reps per set
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of C&J

Front Squat

E2:00MOM9
Work into a 1RM Front Squat
1st set: 4x 75%
2nd set: 1x 80%
3rd set: 1x 85%
4th set: 1x 90%
5th set: 1x 95%
6th set:
7th set:
8th set:
9th set:
% of Front Squat
General

Saturday, April 20th, 2024 - OLY Foundations Day 165

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x PVC/Empty Bar Front/Back Rack Floss
10x Light KB OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 10 Minutes

A) 3 sets : 5 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets: 3 Dip Power Snatch + 3 OHS
w/ empty bar

Snatch Work

E1:30MOM5
3x Snatch
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch
Snatch Balance w/ 2s pause in catch
E1:30MOM5
1st set: 3x 65%
2nd set: 3x 70%
3rd set: 3x 75%
4th set: 2x 80%
5th set: 2x 85%
% of Snatch
Bootcamp

Saturday, April 20th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
3 Minutes Self Directed Stretching and Foam Rolling
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms to Downward Doog
Band Lat Pull Downs
Band Overhead Press

WOD

Workout Format
10 Rounds
Teams of 4 ~ Split Reps
Competitive
40 Toes to Bar
40 DB Snatches (50/35)
40 Burpees Over DB
Performance
40 Knees to Chest
40 DB Snatches (35/25)
40 Burpees Over DB
Lifestyle
40 Knee Raises
40 Db Snatches
40 Burpees Over Db

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Toes to Bar
5 Db Snatches Work up to Working Weight
3 Burpees Over Db
Strength

Friday, April 19th, 2024 – Deadlift

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Elephant Walks
Alternating Scorpion Stretch
Squat Warm-up
15 Empty Bar Deadlift / Rest as Needed
8 Deadlift @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Deadlift @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Deadlift @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Deadlift @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Deadlift @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Deadlift @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

Accessory

Deadlift
1) Band Hamstring Curls 3 Sets X 15 Reps / Rest 90-120 Seconds
2) Heel Elevated Goblet Squats 3 Sets X 10 Reps / Rest 90-120 Seconds
3) Hollow Hold 3 Sets X 45 Seconds / Rest 90-120 Seconds

Deadlift

1 Sets X 2 Reps @ 92% 1 Rm / Rest 2-4 Minutes
1 Sets X 2 Reps @ 87% 1 Rm / Rest 2-4 Minutes
2 Sets X 2 Reps @ 70% 1 Rm / Rest 2-4 Minutes
Flash

Friday, April 19th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 55% 1RM or Build Weight
3 Deadlift @ Approx. 65% 1RM or Build Weight
1 Deadlift @ Approx. 70% 1RM or Build Weight

Strength

Deadlift
In 7 Minutes Build to a Heavy 3 Deadlift
Rest 2 Minutes
1 Set X Max Reps @ 15% Less Than the Weight of Your Last Set of 3

WOD

Workout Format
AMRAP 15
Competitive
12 Thrusters (95/65)
25/19 Cal Row
Performance
12 Thrusters (65/45)
20/15 Cal Row
Lifestyle
10 Thrusters
1:30 Row

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
3 Front Squats
3 Push Press
3 Thrusters
20 Second Row
Bootcamp

Friday, April 19th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 55% 1RM or Build Weight
3 Deadlift @ Approx. 65% 1RM or Build Weight
1 Deadlift @ Approx. 70% 1RM or Build Weight

Strength

Deadlift
In 7 Minutes Build to a Heavy 3 Deadlift
Rest 2 Minutes
1 Set X Max Reps @ 15% Less Than the Weight of Your Last Set of 3
Every 1:30 on the Minute X 3 Rounds
6 Front Squats @ Moderate Weight

WOD

Workout Format
AMRAP 15
Competitive
12 Thrusters (95/65)
25/19 Cal Row
Performance
12 Thrusters (65/45)
20/15 Cal Row
Lifestyle
10 Thrusters
1:30 Row

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
3 Front Squats
3 Push Press
3 Thrusters
20 Second Row
Flash

Thursday, April 18th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Band Rows
Band Bicep Curls
Plank Hold

Strength

In 10 Minutes Complete @ Light Weight
15 Touch and Go Snatches / Rest 1 Minute
12 Touch and Go Snatches / Rest 1 Minute
9 Touch and Go Snatches / Rest 1 Minute

WOD

Workout Format
In Pairs Split Reps for Time
20-18-16-14-12-10-8-6-4
Competitive
Hang Cleans (115/85)
Bike Cals
Ab Roll Outs With Barbell From the Knees
Performance
Hang Cleans (95/65)
Bike Cals
Ab Roll Outs With Barbell From the Knees (Do Not Need to Full Extend)
Lifestyle
Hang Cleans (95/65)
Bike Cals
High Plank Reach Barbell Taps

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
2-3 Rounds
3 Hang Cleans Build Weight
Ab Roll Outs With Barbell From the Knees
20 Second Air Bike
Bootcamp

Thursday, April 18th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Band Rows
Band Bicep Curls
Plank Hold

Strength

In 10 Minutes Complete @ Light Weight
15 Touch and Go Snatches / Rest 1 Minute
12 Touch and Go Snatches / Rest 1 Minute
9 Touch and Go Snatches / Rest 1 Minute
In 10 Minutes Complete @ Light Weight
15 Touch and Go Clean and Jerks / Rest 1 Minute
12 Touch and Go Clean and Jerks / Rest 1 Minute
9 Touch and Go Clean and Jerks / Rest 1 Minute

WOD

Workout Format
In Pairs ~ Split Reps (For Time)
20-18-16-14-12-10-8-6-4
Competitive
Hang Cleans (115/85)
Bike Cals
Ab Roll Outs With Barbell From the Knees
Performance
Hang Cleans (95/65)
Bike Cals
Ab Roll Outs With Barbell From the Knees (Do Not Need to Full Extend)
Lifestyle
Hang Cleans (95/65)
Bike Cals
High Plank Reach Barbell Taps

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
2-3 Rounds
3 Hang Cleans Build Weight
Ab Roll Outs With Barbell From the Knees
20 Second Air Bike
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