Workouts

Today & Previous Upcoming
Flash

Tuesday, June 18th, 2024 - Flash Class

General Warm-Up

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

Strength

Cleans
In 12 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.
Bootcamp

Monday, June 17th, 2024 - Bootcamp

General Warm-Up

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

Strength

Zercher Squat
Build to a Heavy 3 Reps in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
4 Rounds for Time ~ 15 Minutes Time Cap
Competitive
15/12 Cals Air Bike
20 Wall Balls (20/14)
25 Sit-Ups
Performance
15/12 Cals Air Bike
20 Wall Balls (14/10)
25 Sit-Ups
Lifestyle
1.5 Minutes Air Bike
20 Wall Balls
25 Crunches

Notes

Round 1
1 Minute Air Bike
15 Squats to Med Ball
15 Sit-Ups

Round 2
1 Minute Air Bike
15 Med Ball Thrusters
15 Sit-Ups
Strength

Monday, June 17th, 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) Goblet Squat 3 Sets X 10 Reps / Rest 1.5 Minutes
2) Bulgarian Split Squats 3 Sets X 12 Reps per Side/ Rest 1 Minute
3) Db Kick Stand Deadlifts 3 Sets X 12 Reps per Side / Rest 1 Minute
Flash

Monday, June 17th, 2024 - Flash Class

General Warm-Up

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

Strength

Zercher Squat
Build to a Heavy 3 Reps in 15 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
4 Rounds for Time ~ 15 Minutes Time Cap
Competitive
15/12 Cals Air Bike
20 Wall Balls (20/14)
25 Sit-Ups
Performance
15/12 Cals Air Bike
20 Wall Balls (14/10)
25 Sit-Ups
Lifestyle
1.5 Minutes Air Bike
20 Wall Balls
25 Crunches

Notes

Round 1
1 Minute Air Bike
15 Squats to Med Ball
15 Sit-Ups

Round 2
1 Minute Air Bike
15 Med Ball Thrusters
15 Sit-Ups
Strength

Sunday, June 16th, 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) Push Press 5 Sets X 3 Reps / Rest 1.5 Minutes
2) Db Tricep Kick Backs 3 Sets X 15 Reps / Rest 1 Minute
3) Db Face Pull 3 Sets X 12 Reps / Rest 1 Minute
Gymnastics

Sunday, June 16th, 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 (25 minutes)

Assisted Kipping Pull-Ups:
3 Sets X 5-8 Reps
(Use Minimal Assistance)
Pull-up Holds:
3 Sets X 10-20 Seconds
(Hold Yourself at the Top Position of the Pull-up)
Arnold Press:
3 Sets X 10-12 Reps

Skill Work (40 minutes)

Kipping Pull-up Practice:
4 Sets X 15-20 Reps.
Work on Stringing Multiple Kipping Pull-Ups Together With Proper Form.
Transition Drills:
3 Sets X 10-15 Reps.
Practice Smoothly Transitioning Between the Kip Swing and the Pull-up.
Ring Rows:
3 Sets X 10-12 Reps

Cool Down (5 minutes)

Static stretching for shoulders, back, and arms.
Olympic Weightlifting

Saturday, June 15th, 2024 - Olympic Weightlifting 172.2

Warm Up: 10 Minutes

A) 3 sets:
5x 2-second Paused At Knee Snatch Deadlift w/ empty bar
B) 3 sets: 5 BTN Strict Press w/ empty bar

BTN Strict Press in Split w/ Jerk Grip

E1:30MOM4
FROM THE RACK
1st set: 4 @ 50%
2nd set: 4 @ 55%
3rd set: 4 @ 60%
4th set: 4 @ 65%
% of Press

Front Squat

E2:00MOM6
4 reps per set
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 80%
6th set: 80%
7th set: 80%
% of Front Squat

Snatch Pull Work

E2:00MOM3
1x 2 second pause at knee + 2 floating pulls
3x @ 85%
3x @ 85%
3x @ 90%
3x @ 90%
% of Snatch
Olympic Weightlifting

Saturday, June 15th, 2024 - Olympic Weightlifting 172.1

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 Hang Power Snatch Cycling
w/ empty bar
B) 3 sets: 5 TNG Snatch Cycling
w/ empty bar
Clean & Jerk Warm Up: 5 Minutes
A) 3 sets: 3 Hang Power Clean Cycle + 3 TNG Clean Cycle
w/ empty bar
B) 3 sets: 5 Push Jerk Cycling
w/ empty bar

Snatch Work

E2:00MOM6
3 Hang Snatch + 3 TNG Snatch
* Drop the bar between each movement
1st set: 60%
2nd set: 60%
3rd set: 60%
4th set: 65%
5th set: 65%
6th set: 65%
% of Snatch

Clean & Push Jerk Work

E2:30MOM6
2 Hang Clean + 1 Push Jerk
THEN 2 TNG Clean + 1 Push Jerk
* Drop the bar between each sequence
1st set: 60%
2nd set: 60%
3rd set: 60%
4th set: 65%
5th set: 65%
6th set: 65%
% of C&J
Bootcamp

Saturday, June 15th, 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
5 Strict Pull Up
10 Push Up
15 Air Squat
100M Run
Performance
5 Pull up or Jumping Pull-up
10 Push up or Elevated
15 Air Squat
100M Run
Lifestyle
5 Ring Row
10 Elevated Push Up
15 Air Squat
100M Run

Notes

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

Round 2
200M Run
8 Pull-Ups
8 Push-Ups
8 Air Squats
Bootcamp

Friday, June 14th, 2024 - Bootcamp

General Warm-Up

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

Strength

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

WOD

Workout Format
For Time (15 Minute Time Cap)
Competitive
6-9-15-21-15-9-6
Burpees
Toes to Bar
Performance
6-9-15-21-15-9-6
Burpees
Knees to Chest
Lifestyle
6-9-15-21-15-9-6
Elevated Burpees
Knee Raises

Notes

Round 1
8 Inchworms
12 Sit-up
12 Empty Bar Bent Over Row

Round 2
8 Inchworm to Push-up
12 Hanging Leg Raises
12 Empty Bar Stiff Leg Deadlift

Round 3
8 Burpees
8 Toes to Bar
12 Empty Bar Stiff Leg Deadlift
Strength

Friday, June 14th, 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) Romanian Deadlift 3 Sets X 12 Reps / Rest 1.5 Minutes
2) Bulgarian Split Squat 3 Sets X 10 Reps per Side / Rest 1 Minute
3) Barbell Rack Pull Hold 3 Sets X 30 Seconds per Side / Rest 1 Minute
Flash

Friday, June 14th, 2024 - Flash Class

General Warm-Up

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

Strength

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

WOD

Workout Format
For Time (15 Minute Time Cap)
Competitive
6-9-15-21-15-9-6
Burpees
Toes to Bar
Performance
6-9-15-21-15-9-6
Burpees
Knees to Chest
Lifestyle
6-9-15-21-15-9-6
Elevated Burpees
Knee Raises

Notes

Round 1
8 Inchworms
12 Sit-up
12 Empty Bar Bent Over Row

Round 2
8 Inchworm to Push-up
12 Hanging Leg Raises
12 Empty Bar Stiff Leg Deadlift

Round 3
8 Burpees
8 Toes to Bar
12 Empty Bar Stiff Leg Deadlift
Bootcamp

Thursday, June 13th, 2024 - Bootcamp

General Warm-Up

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

Strength

Strict Pull Ups
For 8 Minute ~ Rest 1-2 Minutes Between Sets
10 Strict Pull-Ups or Assisted Pull-Ups or Ring Rows
Bent Over Row
For 8 Minute ~ Rest 1-2 Minutes Between Sets
8 Bent Over Barbell Row

WOD

Workout Format
For Time ~ 12 Minute Time Cap
Competitive
30 Box Jumps
40 Cal Row
50 Thrusters (45/35)
Performance
30 Box Jumps or Step UPS
40 Cal Row
50 Thrusters (45/35)
Lifestyle
30 Box Step Ups
2 Minutes Row
50 Thrusters

Notes

Round 1
10 Cal Row
16 Box Step Ups
15 PVC Front Squat to Med Ball

Round 2
10 Cal Row
10 Box Jumps
10 PVC Thrusters
Flash

Thursday, June 13th, 2024 - Flash Class

General Warm-Up

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

Strength

Bent Over Row
For 8 Minute ~ Rest 1-2 Minutes Between Sets
8 Bent Over Barbell Row

WOD

Workout Format
For Time ~ 12 Minute Time Cap
Competitive
30 Box Jumps
40 Cal Row
50 Thrusters (45/35)
Performance
30 Box Jumps or Step UPS
40 Cal Row
50 Thrusters (45/35)
Lifestyle
30 Box Step Ups
2 Minutes Row
50 Thrusters

Notes

Round 1
10 Cal Row
16 Box Step Ups
15 PVC Front Squat to Med Ball

Round 2
10 Cal Row
10 Box Jumps
10 PVC Thrusters
Bootcamp

Wednesday, June 12th, 2024 - Bootcamp

General Warm-Up

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

Strength

Bench Press
Build to a Heavy 5 Rep Bench Press in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
For Time ~ 16 Minutes
Competitive
30-25-20-15-10
Cal Air Bike
4 Gym Length Bear Crawl
Performance
25-20-15-10-5
Cal Air Bike
4 Gym Length Bear Crawl
Lifestyle
20-15-10-10-5
Cal Air Bike
4 Gym Length Bear Crawl

Notes

Round 1
8 Cal Bike
15 Empty Bar Bench Press
10 Inchworms

Round 2
8 Cal Bike
15 Empty Bar Bench Press
1 Gym Length Bear Crawl
Strength

Wednesday, June 12th, 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) Close Grip Bench Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Barbell Skull Crushers 3 Sets X 10 Reps/ Rest 1 Minute
3) Single Arm Db Row 3 Sets X 12 Reps per Side / Rest 1 Minute
Flash

Wednesday, June 12th, 2024 - Flash Class

General Warm-Up

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

Strength

Bench Press
Build to a Heavy 5 Rep Bench Press in 12 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
For Time ~ 16 Minutes
Competitive
30-25-20-15-10
Cal Air Bike
4 Gym Length Bear Crawl
Performance
25-20-15-10-5
Cal Air Bike
4 Gym Length Bear Crawl
Lifestyle
20-15-10-10-5
Cal Air Bike
4 Gym Length Bear Crawl

Notes

Round 1
8 Cal Bike
15 Empty Bar Bench Press
10 Inchworms

Round 2
8 Cal Bike
15 Empty Bar Bench Press
1 Gym Length Bear Crawl
Bootcamp

Tuesday, June 11th, 2024 - Bootcamp

General Warm-Up

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

Strength

Cleans
In 15 Minutes 
1 Clean Deadlift+ 1 Power Clean + Front Squat + 1 Hang Power Clean

WOD

Workout Format
For Time ~ 22 Minutes
Competitive
150 Double-Unders
125 Sit-Ups
100 Box Step-Ups
75 Deadlifts (95/65)
50 Burpees
25 Strict Handstand Push-Ups
Performance
100 Double-Under Attempts
90 Sit-Ups
80 Box Step-Ups
75 Deadlifts
50 Burpees
25 Pike Push-Ups
Lifestyle
80 Single-Unders
40 Sit-Ups
40 Box Step-Ups
40 Deadlifts
30 Burpees
20 Dumbbell Shoulder Presses

Notes

Round 1
20 Penquine Jumps
15 Sit-Ups
15 Empty Bar Deadlifts
10 Inchworms

Round 2
30 Double Under Attempts
16 Alternating Lunges
15 Empty Bar Overhead Press
8 Burpees

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

Tuesday, June 11th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
For Time ~ 22 Minutes
Competitive
150 Double-Unders
125 Sit-Ups
100 Box Step-Ups
75 Deadlifts (95/65)
50 Burpees
25 Strict Handstand Push-Ups
Performance
100 Double-Under Attempts
90 Sit-Ups
80 Box Step-Ups
75 Deadlifts
50 Burpees
25 Pike Push-Ups
Lifestyle
80 Single-Unders
40 Sit-Ups
40 Box Step-Ups
40 Deadlifts
30 Burpees
20 Dumbbell Shoulder Presses

Notes

Round 1
20 Penquine Jumps
15 Sit-Ups
15 Empty Bar Deadlifts
10 Inchworms

Round 2
30 Double Under Attempts
16 Alternating Lunges
15 Empty Bar Overhead Press
8 Burpees
Bootcamp

Monday, June 10th, 2024 - Bootcamp

General Warm-Up

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

Strength

Zercher Squat
Build to a Heavy 5 Reps in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
AMRAP ~ 8 minutes
Competitive
4 Strict Pull-Ups
8 Back Squats (165/115)
Performance
4 Assisted Strict Pull-Ups
8 Back Squats (135/95)
Lifestyle
4 Ring Rows
8 Back Squats

Notes

Round 1
15 Squat to Med Ball
12 Scap Pull-Ups

Round 2
12 Med Ball Hug Squat
12 Ring Rows

Round 3
12 Empty Bar Zercher Squat
8 Pull-up or Assisted Pull-up
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