Workouts

Today & Previous Upcoming
Flash

Wednesday, June 26th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
For Time 
Competitive
16-14-12-10 Reps
Push Press @95/65
Burpee Over Bar
Clean and Jerk @95/65
Performance
16-14-12-10 Reps
Push Press @65/45
Burpee Over Bar
Clean and Jerk @65/45
Lifestyle
12-10-8-6 Reps

Dumbbell Push Press
Step up and Down Burpee or Elevated Burpee
Dumbbell Clean and Jerk

Notes

Round 1
8 Inchworms
15 Pvc Push Press
15 Pvc Muscle Clean

Round 2
8 Inchworm to Push-up
10 Empty Bar Strict Press
10 Empty Bar Muscle Clean

Round 3
8 Step-up Burpees
10 Empty Bar Push Press
10 Hang Power Clean

- 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
Bootcamp

Tuesday, June 25th, 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 Warm-up Sets X 3 Reps @ Working Weight (@ a Difficulty of 4-6/10) / Rest 30-90 Seconds

WOD

Workout Format
15 Minutes ~ AMRAP
Competitive
25 Sit-Ups
75 Double Unders
30 Russian Twist
75 Double Unders
60 Seconds Farmer Hold @ 50/35
Performance
25 Sit-Ups
75 Double Unders
30 Russian Twist
75 Double Unders or 130 Single Unders
60 Seconds Farmer Hold @ 35/25
Lifestyle
15 Sit-Ups
80 Single Underes
20 Russian Twist
80 Single Unders
60 Seconds Farmer Hold

Notes

Round 1
90 Seconds Single Unders
30 Seconds Dead Hang
30 Seconds Hollow Hold

Round 2
60 Seconds Single Unders or Double Unders
30 Seconds Dead Hang
30 Seconds Sit-up and Twist

-Into-
PUSH PRESS PROGRESSION
5 Dip and Drive With Fist on Shoulders
5 Dip, Drive, and Punch
5 Push Press With Pvc Pipe
Flash

Tuesday, June 25th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
15 Minutes ~ AMRAP
Competitive
25 Sit-Ups
75 Double Unders
30 Russian Twist
75 Double Unders
60 Seconds Farmer Hold @ 50/35
Performance
25 Sit-Ups
75 Double Unders
30 Russian Twist
75 Double Unders or 130 Single Unders
60 Seconds Farmer Hold @ 35/25
Lifestyle
15 Sit-Ups
80 Single Underes
20 Russian Twist
80 Single Unders
60 Seconds Farmer Hold

Notes

Round 1
90 Seconds Single Unders
30 Seconds Dead Hang
30 Seconds Hollow Hold

Round 2
60 Seconds Single Unders or Double Unders
30 Seconds Dead Hang
30 Seconds Sit-up and Twist
Bootcamp

Monday, June 24th, 2024 - Bootcamp

General Warm-Up

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

Strength

Back Squat
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 7-9/10) / Rest 60-120 Seconds

WOD

Workout Format
4 Rounds for Time
Competitive
In a 20/14LB Weight Vest
30 Alternating Box Step-Ups With 2X 20/10LB Dumbbells
8 Strict Pull-Ups
400M Run
Performance
30 Alternating Box Step-Ups With 2X 25/15LB Dumbbells
6 Strict Pull-Ups or 12 Ring Rows
400M Run
Lifestyle
16 Alternating Box Step-Ups With or Without Dumbbells
10 Ring Rows
400M Run

Notes

Round 1
15 Air Squats
16 Alternating Lunges
16 Alternating Lunges With Dumbbells

Round 2
10 Scapular Pull-Ups
15 Ring Rows
6 Pull-Ups or 10 Ring Rows

Round 3
200m Run
200m Run
200m Run
Strength

Monday, June 24th, 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 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes For
1) Split Squat 3 Sets X 15 Reps / Rest 1.5 Minutes
2) Romanian Deadlift 3 Sets X 12 Reps / Rest 1.5 Minute
3) Weighted Crunch 3 Sets X 15 Reps / Rest 1 Minute
Flash

Monday, June 24th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
4 Rounds for Time
Competitive
In a 20/14LB Weight Vest
30 Alternating Box Step-Ups With 2X 20/10LB Dumbbells
8 Strict Pull-Ups
400M Run
Performance
30 Alternating Box Step-Ups With 2X 25/15LB Dumbbells
6 Strict Pull-Ups or 12 Ring Rows
400M Run
Lifestyle
16 Alternating Box Step-Ups With or Without Dumbbells
10 Ring Rows
400M Run

Notes

Round 1
15 Air Squats
16 Alternating Lunges
16 Alternating Lunges With Dumbbells

Round 2
10 Scapular Pull-Ups
15 Ring Rows
6 Pull-Ups or 10 Ring Rows

Round 3
200m Run
200m Run
200m Run
Strength

Sunday, June 23rd, 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 5 Rep / Rest 2-5 Minutes

Accessory

20 Minutes
1) Db Strict Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Db Overhead Extensions 3 Sets X 15 Reps / Rest 1 Minute
3) Single Arm Db Row 3 Sets X 12 Reps per Side / Rest 1 Minute
Gymnastics

Sunday, June 23rd, 2024 – Gymnastics

Warm Up (5 minutes)

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

Strength Training (25 minutes)

Toes-To-Bar:
3 Sets X 6-8 Reps
Focus on Quality Over Quantity, Maintaining Proper Form.
Pull-up Holds:
3 Sets X 10-20 Seconds
Hold at the Top Position of a Pull-up.
Reverse Crunches:
3 Sets X 10-12 Reps
Focus on Lifting Hips Towards the Chest.

Skill Work (25 minutes)

Toes-To-Bar Practice:
3 Sets X 10-15 Reps
Work on Refining Technique and Increasing Repetitions.
Kipping Toes-To-Bar:
3 Sets X 10-15 Reps
Practice Linking Multiple Kipping Toes-To-Bar Together With Proper Form and Rhythm.

Cool Down (5 minutes)

Static stretching for shoulders, back, and core muscles.
Olympic Weightlifting

Saturday, June 22nd, 2024 - Olympic Weightlifting 173.2

Jerk Warm Up

A) 3 sets: 3 sets: 5 Tall Split Jerk

Front Squat

E2:00MOM6
Work into a 4RM Front Squat
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 80%
5th set: …
6th set: …
7th set: …
% of Front Squat

Split Jerk

E1:30MOM6
FROM THE RACK
1st set: 2 @ 65%
2nd set: 2 @ 70%
3rd set: 2 @ 75%
4th set: 1 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 90%
% of Jerk or C&J
Olympic Weightlifting

Saturday, June 22nd, 2024 - Olympic Weightlifting 173.1

General Warm-Up

10x Band Sword Shoulder Rotations
10x Empty Bar Lat & Elbow Flossing
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 + 1 Hang Snatch
w/ empty bar

Clean Warm Up: 5 Minutes

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

Snatch Work

E1:30MOM8
Work into a heavy 1 Hang Snatch
1st set: 3x 60%
2nd set: 3x 65%
3rd set: 2x 70%
4th set: 1x 75%
5th set: 1x 80%
6th set: 1x…
7th set: 1x…
8th set: 1x…
% of Snatch

Clean Work

E1:30MOM8
Work into a heavy 1 Hang Clean
1st set: 3x 60%
2nd set: 3x 65%
3rd set: 2x 70%
4th set: 1x 75%
5th set: 1x 80%
6th set: 1x…
7th set: 1x…
8th set: 1x…
% of Clean
Bootcamp

Saturday, June 22nd, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
For Time ~ 20 Rounds  (40 Minute Time Cap)
Competitive
8 Minute AMRAP
9 Power Snatch (95/65)
6 Toes to Bar
3 Burpee Pull Up
Rest 3 Min
8 Minute AMRAP
9 Burpee Pull Up
6 Power Clean + Jerk (95/65)
3 Toes to Bar
Rest 3 Min
8 Minute AMRAP
9 Toes to Bar
6 Burpee Pull Up
3 Squat Clean (95/65)
Performance
8 Minute AMRAP
9 Power Snatch (65/45)
6 Knees to Chest
3 Burpee Pull Up
Rest 3 Min
8 Minute AMRAP
9 Burpee Pull Up
6 Power Clean + Jerk (65/45)
3 Knees to Chest
Rest 3 Min
8 Minute AMRAP
9 Knees to Chest
6 Burpee Pull Up
3 Squat Clean (65/45)
Lifestyle
8 Minute AMRAP
9 Power Snatch
6 Knees Raises
3 Burpee to Target
Rest 3 Min
8 Minute AMRAP
9 Burpee to Target
6 Power Clean + Jerk
3 Knees Raises
Rest 3 Min
8 Minute AMRAP
9 Knees Raises
6 Burpee to Target
3 Squat Clean

Notes

Round 1
15 Scap Puil-up
15 Elevated Push-Ups
15 Sit-Ups
15 Muscle Snatch
10 Front Squats

Round 2
8 Pull-Ups
8 Burpees
8 Toes to Bar
15 Muscle Clean and Press
10 Hang Squat Cleans
Bootcamp

Friday, June 21st, 2024 - Bootcamp

General Warm-Up

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

Strength

Stiff Leg Deadlifts
20 Minutes
3 Reps Stiff Leg Deadlifts
*Rest 2-3 Minutes between hard sets

WOD

Workout Format
Every 30 Seconds x 20 Rounds  (10 Minutes)
Competitive
1 Squat Clean (135/95)
Performance
1 Squat Clean (95/65)
Lifestyle
1 Squat Clean

Notes

Round 1
200M Run
15 Barbell Good Morning
10 Barbell High Pulls

Round 2
200M Run
15 Empty Stiff Leg Deadlift
10 Muscle Cleans

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

Friday, June 21st, 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 5 Reps / Rest 2-5 Minutes

Accessory

Deadlift
20 Minutes
1) Deadlift 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Sumo Goblet Squat 3 Sets X 10 Reps / Rest 1 Minute
3) Single Arm Farmer Hold 3 Sets X 30 Seconds per Side / Rest 1 Minute
Flash

Friday, June 21st, 2024 - Flash Class

General Warm-Up

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

Strength

Stiff Leg Deadlifts
10 Minutes
3 Reps Stiff Leg Deadlifts
*Rest 2-3 Minutes between hard sets

WOD

Workout Format
Every 30 Seconds x 20 Rounds  (10 Minutes)
Competitive
1 Squat Clean (135/95)
Performance
1 Squat Clean (95/65)
Lifestyle
1 Squat Clean

Notes

Round 1
200M Run
15 Barbell Good Morning
10 Barbell High Pulls

Round 2
200M Run
15 Empty Stiff Leg Deadlift
10 Muscle Cleans

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

Thursday, June 20th, 2024 - Bootcamp

General Warm-Up

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

Strength

Snatch
Build to a Heavy 3 Rep in 20 Minutes
Single Snatch ~ Rest 2-3 Minutes

WOD

Workout Format
6 Rounds For Time ~ 15 Minute Time Cap
Competitive
5 Strict Hand Stand Push-Ups
8 Db Push Press (50/35)
Rest 60 Seconds
Performance
5 Strict Feet on Box Pike Push-up
8 Db Push Press (35/20)
Rest 60 Seconds
Lifestyle
5 Pike Push-up
8 Db Push Press
Rest 60 Seconds

Notes

Round 1
12 Inchworms
15 Snatch Grip Deadlift
10 Overhead Squat

Round 2
10 Inchworms to Push-up
15 Snatch Grip Deadlift
10 Overhead Squat

-Into-
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Pause Above the Knee
6 Power Snatch With Empty Barbell.
Flash

Thursday, June 20th, 2024 - Flash Class

General Warm-Up

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

Strength

Snatch
Build to a Heavy 3 Rep in 10 Minutes
Single Snatch ~ Rest 2-3 Minutes

WOD

Workout Format
6 Rounds For Time ~ 15 Minute Time Cap
Competitive
5 Strict Hand Stand Push-Ups
8 Db Push Press (50/35)
Rest 60 Seconds
Performance
5 Strict Feet on Box Pike Push-up
8 Db Push Press (35/20)
Rest 60 Seconds
Lifestyle
5 Pike Push-up
8 Db Push Press
Rest 60 Seconds

Notes

Round 1
12 Inchworms
15 Snatch Grip Deadlift
10 Overhead Squat

Round 2
10 Inchworms to Push-up
15 Snatch Grip Deadlift
10 Overhead Squat

-Into-
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Pause Above the Knee
6 Power Snatch With Empty Barbell.
Bootcamp

Wednesday, June 19th, 2024 - Bootcamp

General Warm-Up

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

Strength

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

WOD

Workout Format
For Time ~ 20 Minutes
Competitive
50 Pull-Ups
400-Meter Run
21 Thrusters (95/65)
800-Meter Run
21 Thrusters (95/65)
400-Meter Run
50 Pull-Ups
Performance
25 Pull-Ups or Jumping Pull-Ups
400-Meter Run
15 Thrusters (65/45)
800-Meter Run
15 Thrusters (65/45)
400-Meter Run
25 Pull-Ups or Jumping Pull-Ups
Lifestyle
25 Ring Row
400-Meter Run
15 Thrusters
800-Meter Run
15 Thrusters
400-Meter Run
25 Ring Rows

Notes

Round 1
200M Run
15 Scap Pull-up
15 Front Squat to Med Ball
15 Elevated Push-Ups

Round 2
200M Run
8 Pull-Ups or Negative Pull-Ups
10 Thrusters
10 Push-Ups or Knee Push-Ups
Strength

Wednesday, June 19th, 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 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Bench Press 3 Sets X 15 Reps / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 10 Reps/ Rest 1 Minute
3) Band Row 3 Sets X 25 Reps / Rest 1 Minute
Flash

Wednesday, June 19th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
For Time ~ 20 Minutes
Competitive
50 Pull-Ups
400-Meter Run
21 Thrusters (95/65)
800-Meter Run
21 Thrusters (95/65)
400-Meter Run
50 Pull-Ups
Performance
25 Pull-Ups or Jumping Pull-Ups
400-Meter Run
15 Thrusters (65/45)
800-Meter Run
15 Thrusters (65/45)
400-Meter Run
25 Pull-Ups or Jumping Pull-Ups
Lifestyle
25 Ring Row
400-Meter Run
15 Thrusters
800-Meter Run
15 Thrusters
400-Meter Run
25 Ring Rows

Notes

Round 1
200M Run
15 Scap Pull-up
15 Front Squat to Med Ball
15 Elevated Push-Ups

Round 2
200M Run
8 Pull-Ups or Negative Pull-Ups
10 Thrusters
10 Push-Ups or Knee Push-Ups
Bootcamp

Tuesday, June 18th, 2024 - Bootcamp

General Warm-Up

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

Strength

Cleans
In 20 Minutes 
1 Clean + 1 Hang Clean
Rest 2-3 Minutes in Between Sets

WOD

Workout Format
For Time ~ 8 Minutes
Competitive
100 KB Swings (70/50)
*Every Break 50 Double Unders
Performance
100 KB Swings (50/35)
*Every Break 75 Single Unders
Lifestyle
100 KB Swings
*Every Break 50 Single Unders

Notes

Round 1
1 Minute Skipping
15 Glute Bridge

Round 2
30 Penguin Claps
15 Barbell Good Morning

Round 3
130 Double Under Attempts
15 KB Swings

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