Workouts

Today & Previous Upcoming
Strength

Wednesday, April 17th, 2024 – Bench Press

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Elevated Push-Ups

Secondary Strength Movement

Bench Press

Warm-up
15 Empty Bar Bench Press / Rest as Needed
8 Bench Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Bench Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Bench Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Bench Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Bench Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Bench Press @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

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

Accessory

1) Deficit Push-Ups 3 Sets X 10 Reps / Rest 90 Seconds
2) Db Row 3 Sets X 15 Reps / Rest 90 Seconds
3) Db Skull Crushers 3 Sets X 10 Reps / Rest 60 Seconds
Flash

Wednesday, April 17th, 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
Push-Ups @ an East Scale
Band Tricep Extensions
Broad Jumps

Strength

Barbell Power Rows
Every 1:00 on the Minute X 5 Rounds
3 Barbell Power Rows

WOD

Workout Format
15 Minute Time Cap
Competitive
100 Burpee Box Jump Overs
Performance
75 Elevated Burpee Box Step Overs
Lifestyle
4 Rounds for Time (15 Minute Time Cap)
10 Front Squats
3 Inch Worms
Rest 1 Minute

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Box Step Up
1 Box Running Jump Up
1 Box Step Jumping
3 Box Jumps
3 Burpees
1 Burpee Box Jump
Bootcamp

Wednesday, April 17th, 2024 - Bootcamp

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
Push-Ups @ an East Scale
Band Tricep Extensions
Broad Jumps
-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 30% 1RM or Build Weight

Strength

Bench Press
Every 1:15 Minutes on the Minute X 5 Rounds
3 Bench Press @ Light Weight (30% 1RM)
*Press the Bar as Fast as Possible or Work on Technique
Every 1:00 on the Minute X 5 Rounds
3 Barbell Power Rows

WOD

Workout Format
For Time (15 Minute Time Cap)
Competitive
100 Burpee Box Jump Overs
Performance
100 Burpee Box Step Overs
Lifestyle
75 Elevated Burpee Box Step Overs

Conditioning Warm-Up

5 Minutes to Do Wod Warm-up and Prepare
(Suggested Warm-up)
1 Box Step Up
1 Box Running Jump Up
1 Box Step Jumping
3 Box Jumps
3 Burpees
1 Burpee Box Jump
Flash

Tuesday, April 16th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Cirlces
Band Pull Aparts
Band Strict Press
Assisted Squats
Sit-Ups

WOD

Workout Format
4 Rounds for Time ~ In Pairs ~ You Go, I Go ~ 20 Minute Time Cap
Competitive
3 Rounds for Time in a Weight Vest (25 Mintue Time Cap)
30 Knees to Chest
26 Lunges
21 Push-Ups
16 Pull-Ups
-Into-
3 Rounds for Time No Vest
30 Knees to Chest
26 Lunges
21 Push-Ups
16 Pull-Ups
Performance
3 Rounds for Time
30 Knees to Chest
26 Lunges
21 Elevated Push-Ups
16 Pull-Ups
-Into-
3 Rounds for Time
30 Knees Raises
26 Lunges
21 Elevated Push-Ups
16 Jumping Pull-Ups
Lifestyle
3 Rounds for Time
30 Knees Raises
26 Assisted Lunges
21 Elevated Push-Ups
16 Ring Rows
-Into-
3 Rounds for Time
20 Knees Raises
16 Assisted Lunges
12 Elevated Push-Ups
8 Ring Rows

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Round
5 Knees to Chest
6 Lunges
5 Push-Ups
3 Pull-Ups
1 Round in a Vest
5 Knees to Chest
6 Lunges
3 Push-Ups
1 Pull-up
Bootcamp

Tuesday, April 16th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Cirlces
Band Pull Aparts
Band Strict Press
Assisted Squats
Sit-Ups
-Into-
5 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 50% 1RM or Build Weight
6 Push Press @ Approx. 60% 1RM or Build Weight
3 Push Press @ Approx. 65% 1RM or Build Weight
1 Push Press @ Approx. 70% 1RM or Build Weight

WOD

Workout Format
3 Rounds For Time (25 Minute Time Cap)
Competitive
3 Rounds for Time in a Weight Vest (25 Mintue Time Cap)
30 Knees to Chest
26 Lunges
21 Push-Ups
16 Pull-Ups
-Into-
3 Rounds for Time No Vest
30 Knees to Chest
26 Lunges
21 Push-Ups
16 Pull-Ups
Performance
3 Rounds for Time
30 Knees to Chest
26 Lunges
21 Elevated Push-Ups
16 Pull-Ups
-Into-
3 Rounds for Time
30 Knees Raises
26 Lunges
21 Elevated Push-Ups
16 Jumping Pull-Ups
Lifestyle
3 Rounds for Time
30 Knees Raises
26 Assisted Lunges
21 Elevated Push-Ups
16 Ring Rows
-Into-
3 Rounds for Time
20 Knees Raises
16 Assisted Lunges
12 Elevated Push-Ups
8 Ring Rows

Push Press

In 7 Minutes Build to a Heavy 3 Push Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Round
5 Knees to Chest
6 Lunges
5 Push-Ups
3 Pull-Ups
1 Round in a Vest
5 Knees to Chest
6 Lunges
3 Push-Ups
1 Pull-up
Strength

Monday, April 15th, 2024 – Squat

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
Dynamic Squat
Squat Warm-up
15 Empty Bar Barbell Back Squat / Rest as Needed
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Barbell Back Squat @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Barbell Back Squat @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

Secondary Strength Movement

Back Squat

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

Accessory

1) KB Deadlifts 3 Sets X 10 Reps / Rest 90-120 Seconds
2) Split Squats 3 Sets X 12 Reps per Side / Rest 90-120 Seconds
3) Dead Hang 3 Sets X 45 Seconds / Rest 90-120 Seconds
Flash

Monday, April 15th, 2024 - Flash Class

General Warm-Up

3 minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Dynamic Squats
Lying Leg Raises
Calf Raises
-Into-
3 Minutes to Perform
15 Empty Bar Front Squats
8 Front Squats @ 35% 1 Rm
6 Reps @ 45% 1 Rm

Strength

Front Squats
Every 2 Minutes on the Minute X 3 Rounds
Round 1) 21 Front Squats @ Moderate Weight (40-50% 1RM)
Rounds 2) 18 Front Squats
Rounds 3) 15 Front Squats

WOD

Workout Format
8 Rounds For Time (16 Minute Time Cap)
Competitive
6 Thrusters (95/65)
16 Sit-Ups
26 Double Unders
Performance
6 Thrusters (65/45)
16 Sit-Ups
26 Double Unders or 45 Single Unders
Lifestyle
6 Rounds for Time
6 Thrusters
16 Crunches
26 Single Unders

Conditioning Warm-Up

5 Minutes to Do 
(Suggested Warm-up)
3 Front Squats
3 Push Press
3 Thrusters
5 Sit-Ups
15 Double Unders
Bootcamp

Monday, April 15th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
30 Seconds Work / 5 Seconds Rest
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Dynamic Squats
Lying Leg Raises
Calf Raises
-Into-
3 Minutes to Perform
15 Empty Bar Front Squats
8 Front Squats @ 35% 1 Rm
6 Reps @ 45% 1 Rm

Strength

Front Squats
Every 2 Minutes on the Minute X 3 Rounds
Round 1) 21 Front Squats @ Moderate Weight (40-50% 1RM)
Rounds 2) 18 Front Squats
Rounds 3) 15 Front Squats
Every Minute on the Minute X 3 Rounds
15 KB Swings

WOD

Workout Format
8 Rounds For Time (16 Minute Time Cap)
Competitive
6 Thrusters (95/65)
16 Sit-Ups
26 Double Unders
Performance
6 Thrusters (65/45)
16 Sit-Ups
26 Double Unders or 45 Single Unders
Lifestyle
6 Rounds for Time
6 Thrusters
16 Crunches
26 Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
(Suggested Warm-up)
3 Front Squats
3 Push Press
3 Thrusters
5 Sit-Ups
15 Double Unders
Strength

Sunday, April 14th, 2024 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
20 Seconds of Work / 5 Seconds of Rest X 2 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Strict Press
Strict Press Warm-up
15 Empty Bar Strcit 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
1 Strict Press @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

Accessory

1) Db Arnold Press 3 Sets X 10 Reps / Rest 90 Seconds
2) Band Face Pulls 3 Sets X 15 / Rest 90 Seconds
3) Push-Ups 3 Sets X 15 Reps / Rest 60 Seconds

Strict Press

5 Sets X 3 Reps @ 85% 1 Rm / Rest 2-4 Minutes
Strength

Saturday, April 13th, 2024 - ATS Day 96

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

Front Squat

E2:00MOM5
1st set: 4x 75%
2nd set: 2x 80%
3rd set: 2x 85%
4th set: 1x 90%
5th set: 1x 95%
% of Front Squat
Strength

Saturday, April 13th, 2024 - OLY Foundations Day 164

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
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Snatch + 1 OHS
Total of 4 reps per set
1st set: 65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Snatch
Snatch Balance w/ 2s pause in catch
E1:30MOM5
3x
1st set: 65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Snatch
Bootcamp

Saturday, April 13th, 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 Dog
Band Lat Pull Downs
Band Deadlifts

WOD

Workout Format
Teams of 3 ~ AMRAP 25
Competitive
In Pairs ~ Split Work
10 Rounds (10 Minute Time Cap)
10 Burpee Over Db
10 Db Snatches (50/35)
10 Knees to Chest
Rest 2 Minutes
In Pairs ~ Split Work
For Time (13 Minute Time Cap)
60 Db Goblet Deadlifts (50/35)
40 Db Facing Burpees
30 Single Db Clean and Jerks
200 M Run Together
30 Single Db Snatches
40 Db Facing Burpees
60 Db Goblet Deadlifts
Performance
In Pairs ~ Split Work
10 Rounds (10 Minute Time Cap)
10 Burpee Over Db
10 Db Snatches (35/25)
10 Knee Raises
Rest 2 Minutes
Im Pairs ~ Split Work
For Time (13 Minute Time Cap)
60 Db Goblet Deadlifts (35/25)
40 Db Facing Burpees
30 Single Db Clean and Jerks
200 M Run Together
30 Single Db Snatches
40 Db Facing Burpees
60 Db Goblet Deadlifts
Lifestyle
In Pairs ~ Split Work
10 Rounds (10 Minute Time Cap)
10 No Push-up Burpee Over Db
10 Db Snatches
10 Knee Raises
Rest 2 Minutes
Im Pairs ~ Split Work
For Time (13 Minute Time Cap)
60 Db Goblet Deadlifts (35/25)
40 Db Facing No Push-up Burpees
30 Single Db Clean and Jerks
200 M Run Together
30 Single Db Snatches
40 Db Facing No Pish-up Burpees
60 Db Goblet Deadlifts

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Burpees
3 Db Deadlifts
3 Db Clean and Jerk
3 Db Snatches
3 Knees to Chest
200M Run
Strength

Friday, April 12th, 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) Barbell Romanian Deadlifts 3 Sets X 10 Reps / Rest 90-120 Seconds
2) Front Squat 3 Sets X 12 Reps / Rest 90-120 Seconds
3) Russian Twist 3 Sets X 45 Seconds / Rest 90-120 Seconds

Deadlift

5 Sets X 2 Reps @ 83% 1 Rm / Rest 2-4 Minutes
Flash

Friday, April 12th, 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
Deadbugs (Focus on Core Bracing Not Moving Your Arms or Legs)

WOD

Workout Format
15 Minutes
Competitive
10-8-6-4
Deadlift (115/80)
Clean (115/80)
Shoulder to Overhead (115/80)
-Into-
Build to Heavy 2 Rep Thruster
Performance
10-8-6-4
Deadlift (95/65)
Clean (95/65)
Shoulder to Overhead (95/65)
-Into-
Build to Heavy 2 Rep Thruster
Lifestyle
10-8-6-4
Deadlift
Clean
Shoulder to Overhead
-Into-
Build to Heavy 2 Rep Thruster

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds
5 Deadlifts
5 Cleans
2 Push Press
2 Push Jerks
2 Split Jerks
Bootcamp

Friday, April 12th, 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
Deadbugs (Focus on Core Bracing Not Moving Your Arms or Legs)
-Into-
3 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 30% 1RM or Build Weight

Strength

Deadlift
Every 1:15 Minutes on the Minute X 5 Rounds
3 Deadlifts @ Light Weight, Move It as Fast as Possible or Work on Technique

WOD

Workout Format
15 Minutes
Competitive
10-8-6-4
Deadlift (115/80)
Clean (115/80)
Shoulder to Overhead (115/80)
-Into-
Build to Heavy 2 Rep Thruster
Performance
10-8-6-4
Deadlift (95/65)
Clean (95/65)
Shoulder to Overhead (95/65)
-Into-
Build to Heavy 2 Rep Thruster
Lifestyle
10-8-6-4
Deadlift
Clean
Shoulder to Overhead
-Into-
Build to Heavy 2 Rep Thruster

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds
5 Deadlifts
5 Cleans
2 Push Press
2 Push Jerks
2 Split Jerks
Flash

Thursday, April 11th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups

Strength

Every 2 Minutes on the Minute X 5 Rounds
5 Pendlay Rows Building Weight

WOD

Competitive
5 Minutes as Many Reps as Possible
5 Box Jump Overs (30/24)
5 Hand Stand Push-Ups
5 Chest to Bar Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Burpee Box Jumps Overs (24/20)
5 Ring Dips
5 Strict Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Box Jump Overs (24/20)
5 Push-Ups
5 Ring Rows
Performance
5 Minutes as Many Reps as Possible
5 Box Jump Overs (24/20)
5 Hand Stand Push-Ups to Blocks
5 Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Burpee Box Step Overs (24/20)
5 Assisted Ring Dips
5 Assisted Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Box Step Overs
5 Push-Ups
5 Ring Rows
Lifestyle
5 Minutes as Many Reps as Possible
5 Box Step Overs
5 Pike Push-Ups
5 Assisted Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Elevated Burpee Box Step Overs
5 Asssitsed Box Dips
5 Jumping Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Box Step Overs
5 Elevated Push-Ups
5 Ring Rows

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds
1 Hand Stand Push-up
1 Ring Dip
1 Push-up
1 Box Jump
1 Burpee Box Jump
1 Chest to Bar
1 Ring Row
Bootcamp

Thursday, April 11th, 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
Ring Rows
Alternating Lunges
Negative Pull-Ups

Strength

Every 2 Minutes on the Minute X 5 Rounds
5 Pendlay Rows Building Weight
Every 1:00 on the Minute X 3 Rounds
8 Hammer Curls

WOD

Competitive
5 Minutes as Many Reps as Possible
5 Box Jump Overs (30/24)
5 Hand Stand Push-Ups
5 Chest to Bar Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Burpee Box Jumps Overs (24/20)
5 Ring Dips
5 Strict Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Box Jump Overs (24/20)
5 Push-Ups
5 Ring Rows
Performance
5 Minutes as Many Reps as Possible
5 Box Jump Overs (24/20)
5 Hand Stand Push-Ups to Blocks
5 Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Burpee Box Step Overs (24/20)
5 Assisted Ring Dips
5 Assisted Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Box Step Overs
5 Push-Ups
5 Ring Rows
Lifestyle
5 Minutes as Many Reps as Possible
5 Box Step Overs
5 Pike Push-Ups
5 Assisted Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Elevated Burpee Box Step Overs
5 Asssitsed Box Dips
5 Jumping Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Box Step Overs
5 Elevated Push-Ups
5 Ring Rows

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 - 2 Rounds
1 Hand Stand Push-up
1 Ring Dip
1 Push-up
1 Box Jump
1 Burpee Box Jump
1 Chest to Bar
1 Ring Row
Bootcamp

Wednesday, April 10th, 2024 - Bootcamp

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 Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges
-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight

Strength

Bench Press
In 7 Minutes Build to a Heavy 3 Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3
Every Minute on the Minute X 3 Rounds
5 Weighted Push-Ups

WOD

Workout Format
In Pairs ~ Two Rounds For Time (25 Minute Time Cap)
Competitive
50 Burpees
100 KB Swings (50/35)
200M Run
300 Double Unders
Performance
50 Burpees
100 KB Swings (35/25)
200M Run
300 Double Unders or 500 Single Unders
Lifestyle
50 Elevated Burpees
100 KB Swings
200M Run
300 Single Unders

Conditioning Warm-Up

200M Run
5 Burpees
5 KB Swings
10 Double Unders
Strength

Wednesday, April 10th, 2024 – Bench Press

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Elevated Push-Ups

Secondary Strength Movement

Bench Press

15 Empty Bar Bench Press / Rest as Needed
8 Bench Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Bench Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Bench Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Bench Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Bench Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Bench Press @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

Bench Press
5 Sets X 3 Reps @ 85% 1 Rm / Rest 2-4 Minutes

Accessory

1) Bench Press 3 Sets X 10 Reps / Rest 90 Seconds
2) Ring Row 3 Sets X 15 Reps / Rest 90 Seconds
3) Push-Ups 3 Sets X 12 Reps / Rest 60 Seconds
4) Db Skull Crushers 3 Sets X 10 Reps / Rest 60 Seconds
Flash

Wednesday, April 10th, 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 Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges

WOD

Workout Format
In Pairs ~ 2 Rounds For Time (25 Minute Time Cap)
Competitive
50 Burpees
100 KB Swings (50/35)
200M Run
300 Double Unders
Performance
50 Burpees
100 KB Swings (35/25)
200M Run
300 Double Unders or 500 Single Unders
Lifestyle
50 Elevated Burpees
100 KB Swings
200M Run
300 Single Unders

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
200M Run
5 Burpees
5 KB Swings
10 Double Unders
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