Workouts

Today & Previous Upcoming
Strength

Monday, June 10th, 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) Back Squat 3 Sets X 6 Reps / Rest 1.5 Minutes
2) DB Walking Lunges 3 Sets X 12 Reps per Side / Rest 1 Minute
3) Glute Bridge 3 Sets X 15 Reps / Rest 1 Minute
Flash

Monday, June 10th, 2024 - Flash Class

General Warm-Up

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

Strength

Zercher Squat
Build to a Heavy 5 Reps in 12 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
Strength

Sunday, June 9th, 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

Push Press

30 Minutes To Build To A Heavy 1 Rep / Rest 2-5 Minutes

Accessory

20 Minutes
1) Strict Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Barbell Skull Crusher 3 Sets X 12 Reps / Rest 1 Minute
3) Ring Rows 3 Sets X 12 Reps / Rest 1 Minute
Gymnastics

Sunday, June 9th, 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 (30 minutes)

Hanging Leg Raises:
3 Sets X 8-10 Reps (Focus on Bringing Toes as Close to the Bar as Possible)
Renegade Rows:
3 Sets X 8-10 Reps (Each Arm, to Strengthen Core and Shoulders)
Plank With Side Twists:
3 Sets X 12-15 Reps (Alternate Twisting Hips to Each Side From Plank Position)
Superman Hold:
3 Sets X 20-30 Seconds (Strengthen Lower Back and Glutes)

Skill Work (20 minutes)

Toes-To-Bar Practice:
3 Sets X 10-15 Reps. Work on Stringing together Multiple Repetitions With Proper Form and Control.
Kipping Toes-To-Bar:
3 Sets X 10-15 Reps. Practice Adding the Kipping Motion to Your Toes-To-Bar Technique.

Cool Down (5 minutes)

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

Saturday, June 8th, 2024 - Olympic Weightlifting 171.2

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

Front Squat

E2:00MOM6
2x 1 1/4 Front Squat + 2 Front Squat = TOTAL OF 4 REPS PER SET
1st set: 60%
2nd set: 60%
3rd set: 65%
4th set: 65%
5th set: 70%
6th set: 70%
% 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

BTN Split Jerk w/ Jerk Grip

E1:30MOM4
FROM THE RACK
1st set: 2 @ 65%
2nd set: 2 @ 65%
3rd set: 2 @ 70%
4th set: 2 @ 70%
% of Jerk
Olympic Weightlifting

Saturday, June 8th, 2024 - Olympic Weightlifting 171.1

General Warm-Up

10x PVC 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 Mid-Thigh High Pull + 5 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets: 1 Hang Snatch + 1 Snatch + 2 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: 1 Hang Clean + 1 Clean
w/ empty bar

Snatch Work

E1:30MOM6
3 Hang Snatch w/ 2-second pause in catch
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 75%
6th set: 75%
% of Snatch

Clean Work

E1:30MOM6
3 Hang Clean
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 75%
6th set: 75%
% of Clean
Bootcamp

Saturday, June 8th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
For Time 
10 Rounds
Competitive
5 Pull-Ups
10 of the Rounds Db Movement (50/35)
15 Sit-Ups
1) Db Push Press
2) Db Devil Press
3) Db Power Cleans
4) Db Bench Press
5) Db Lunges
6) Db Front Squats
7) Db Bent Over Rows
8) Single Arm Alternting Db Snatch
9) Db Deadlifts
10) Db Thrusters
Performance
5 Assisted Pull-Ups
10 of the Rounds Db Movement (35/25)
15 Sit-Ups
1) Db Push Press
2) Db Devil Press
3) Db Power Cleans
4) Db Bench Press
5) Db Lunges
6) Db Front Squats
7) Db Bent Over Rows
8) Single Arm Alternting Db Snatch
9) Db Deadlifts
10) Db Thrusters
Lifestyle
5 Ring Rows
10 of the Rounds Db Movement
15 Sit-Ups
1) Db Push Press
2) Db Devil Press
3) Db Power Cleans
4) Db Bench Press
5) Db Lunges
6) Db Front Squats
7) Db Bent Over Rows
8) Single Arm Alternting Db Snatch
9) Db Deadlifts
10) Db Thrusters

Notes

Round 1
10 Scap Pull-Ups
12 Air Squats
8 Inchworm

Round 2
15 Band Rows
12 Lunges
10 Push-Ups

Round 3
8 Pull-Ups
15 Glute Bridges
10 Db Push Press
Bootcamp

Friday, June 7th, 2024 - Bootcamp

General Warm-Up

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

Strength

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

WOD

Workout Format
For Time (20 Minute Time Cap)
Competitive
Buy-In
400 Meter Run
-Then-
5 Rounds Of:
10 Pull-Ups
20 Push-Ups
30 Air Squats
Cash-Out
400 Meter Run
Performance
Buy-In
400 Meter Run
-Then-
5 Rounds Of:
10 Jumping Pull-Ups
20 Elevated Push-Ups
30 Air Squats
Cash-Out
400 Meter Run
Lifestyle
Buy-In
400 Meter Run
-Then-
5 Rounds Of:
10 Ring Rows
20 Elevated Push-Ups
30 Box Squats
Cash-Out
400 Meter Run

Notes

Round 1
6 Inchworm to Push-up
12 Med Ball Squats
12 Scap Pull-Ups
12 Empty Bar Stiff Leg Deadlift

Round 2
8 Push-up
12 Air Squats
8 Pull-Ups or Ring Rows
12 Empty Bar Stiff Leg Deadlift
Strength

Friday, June 7th, 2024 – Deadlift

General Warm-Up

20 Glute Bridge
20 Deadbugs
20 Empty Bar Stiff Leg Deadlifts
-Into-
5 Dead Stop Deadlifts

Deadlift

30 Minutes To Build To A Heavy 1 Reps / Rest 2-5 Minutes

Accessory

Deadlift
20 Minutes
1) Stiff Leg Deadlifts 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Ring Assisted Pistol Squats 3 Sets X 10 Reps per Side / Rest 1 Minute
3) Single Arm Farmer Hold 3 Sets X 30 Seconds per Side / Rest 1 Minute
Flash

Friday, June 7th, 2024 - Flash Class

General Warm-Up

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

Strength

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

WOD

Workout Format
For Time (20 Minute Time Cap)
Competitive
Buy-In
400 Meter Run
-Then-
5 Rounds Of:
10 Pull-Ups
20 Push-Ups
30 Air Squats
Cash-Out
400 Meter Run
Performance
Buy-In
400 Meter Run
-Then-
5 Rounds Of:
10 Jumping Pull-Ups
20 Elevated Push-Ups
30 Air Squats
Cash-Out
400 Meter Run
Lifestyle
Buy-In
400 Meter Run
-Then-
5 Rounds Of:
10 Ring Rows
20 Elevated Push-Ups
30 Box Squats
Cash-Out
400 Meter Run

Notes

Round 1
6 Inchworm to Push-up
12 Med Ball Squats
12 Scap Pull-Ups
12 Empty Bar Stiff Leg Deadlift

Round 2
8 Push-up
12 Air Squats
8 Pull-Ups or Ring Rows
12 Empty Bar Stiff Leg Deadlift
Bootcamp

Thursday, June 6th, 2024 - Bootcamp

General Warm-Up

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

Strength

Snatch + Overhead Squat
18 Minutes
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat

WOD

Workout Format
For Time ~ 12 Minutes
10-7-4
Competitive
Thrusters (135/95)
Bar Muscle Ups
Performance
Thrusters (105/75)
Chest to Bar or Chin Over Bar Pull-Ups
Lifestyle
Thrusters
Feet on Floor Ring Muscle Ups or Jumping Pull-Ups

Notes

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

Round 2
12 Med Ball Thrusters
8 Pull-Ups

Round 3
12 Empty Bar Thrusters
8 Dips

-Into-
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Empty Barbell.
Flash

Thursday, June 6th, 2024 - Flash Class

General Warm-Up

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

Strength

Snatch + Overhead Squat
12 Minutes
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat

WOD

Workout Format
For Time ~ 12 Minutes
10-7-4
Competitive
Thrusters (135/95)
Bar Muscle Ups
Performance
Thrusters (105/75)
Chest to Bar or Chin Over Bar Pull-Ups
Lifestyle
Thrusters
Feet on Floor Ring Muscle Ups or Jumping Pull-Ups

Notes

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

Round 2
12 Med Ball Thrusters
8 Pull-Ups

Round 3
12 Empty Bar Thrusters
8 Dips

-Into-
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Empty Barbell.
Bootcamp

Wednesday, June 5th, 2024 - Bootcamp

General Warm-Up

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

Strength

Bench Press
Build to a Heavy 7 Rep Bench Press in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
AMRAP ~ 10 Minutes
Competitive
30 Double Unders
15 Power Snatches (75/55)
Performance
30 Double Unders or 50 Single Unders
15 Power Snatches (45/35)
Lifestyle
30 Single Unders
15 Power Snatches

Notes

Round 1
15 Penguin Hops
15 PVC Behind the Neck Press
15 Scap Push-up

Round 2
20 Double Unders
15 PVC Overhead Squat
15 Push-up or Knee Push-up

-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.
Strength

Wednesday, June 5th, 2024 – Bench Press

General Warm-Up

10 Push-Ups or Elevated Push-up
15 Band Pull Aparts
30 Second Lunge Stretch per Side
-Into-
5 Bench Press With a Pause on Your Chest

Secondary Strength Movement

Bench Press

30 Minutes Build to Heavy 1 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Bench Press 3 Sets X 8 Reps With a 3 Second Pause of the Chest / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 12 Reps/ Rest 1 Minute
3) Db Bent Over Row 3 Sets X 8 Reps / Rest 1 Minute
Flash

Wednesday, June 5th, 2024 - Flash Class

General Warm-Up

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

Strength

Bench Press
Build to a Heavy 7 Rep Bench Press in 15 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
AMRAP ~ 10 Minutes
Competitive
30 Double Unders
15 Power Snatches (75/55)
Performance
30 Double Unders or 50 Single Unders
15 Power Snatches (45/35)
Lifestyle
30 Single Unders
15 Power Snatches

Notes

Round 1
15 Penguin Hops
15 PVC Behind the Neck Press
15 Scap Push-up

Round 2
20 Double Unders
15 PVC Overhead Squat
15 Push-up or Knee Push-up

-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.
Bootcamp

Tuesday, June 4th, 2024 - Bootcamp

General Warm-Up

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

Strength

Cleans
In 15 Minutes 
2 Clean High Pulls + 1 Power Clean

WOD

Workout Format
5 Rounds for Time (23 Minute Time Cap)
Competitive
20/15 Cal Row
12 Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges (35/25)
Performance
20/15 Cal Row
12 Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges (25/15)
Lifestyle
1 Minute Row
12 No Push-up Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges

Notes

Round 1
10/8 Cal Bike
8 Inch Worm
1 Gym Length Single Arm Db Overhead Carry per Side

Round 2
10/8 Cal Bike
8 Inch Worm to Push-up
1 Gym Length Single Arm Db Overhead Lunges per Side

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

Tuesday, June 4th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
5 Rounds for Time (23 Minute Time Cap)
Competitive
20/15 Cal Row
12 Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges (35/25)
Performance
20/15 Cal Row
12 Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges (25/15)
Lifestyle
1 Minute Row
12 No Push-up Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges

Notes

Round 1
10/8 Cal Bike
8 Inch Worm
1 Gym Length Single Arm Db Overhead Carry per Side

Round 2
10/8 Cal Bike
8 Inch Worm to Push-up
1 Gym Length Single Arm Db Overhead Lunges per Side
Bootcamp

Monday, June 3rd, 2024 - Bootcamp

General Warm-Up

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

Strength

Zercher Squat
Build to a Heavy 7 Reps in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
For Time
Competitive
100 Single Unders
15 Chest to Bar Pull-Ups
75 Crossover Skips
25 Pull-Ups
50 Double Unders
35 Ring Rows
Performance
100 Single Unders
15 Jumping Chest to Bar Pull-Ups
75 Crossover Skips
25 Jumping Pull-Ups
50 Double Under Attempts
35 Ring Rows
Lifestyle
75 Single Unders
15 Jumping Pull-Ups
50 Crossover Skips
25 Ring Rows
50 Single Unders
35 Ring Rows

Notes

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

Round 2
30 Cross Overs
12 Med Ball Hug Squat
10 Ring Rows

Round 3
15 Double Unders
10 Empty Bar Zercher Squat
8 Pull-up or Assisted Pull-up
Strength

Monday, June 3rd, 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 1 Rep / Rest 2-5 Minutes

Accessory

20 Minutes For
1) Back Squat 3 Sets X 6 Reps With a 3 Second Eccentric / Rest 1.5 Minutes
2) Bulgarian Split Squats 3 Sets X 8 Reps per Side/ Rest 1 Minute
3) Db Stiff Leg Deadlift 3 Sets X 10 Reps / Rest 1 Minute
Flash

Monday, June 3rd, 2024 - Flash Class

General Warm-Up

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

Strength

Zercher Squat
Build to a Heavy 7 Reps in 15 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
For Time
Competitive
100 Single Unders
15 Chest to Bar Pull-Ups
75 Crossover Skips
25 Pull-Ups
50 Double Unders
35 Ring Rows
Performance
100 Single Unders
15 Jumping Chest to Bar Pull-Ups
75 Crossover Skips
25 Jumping Pull-Ups
50 Double Under Attempts
35 Ring Rows
Lifestyle
75 Single Unders
15 Jumping Pull-Ups
50 Crossover Skips
25 Ring Rows
50 Single Unders
35 Ring Rows

Notes

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

Round 2
30 Cross Overs
12 Med Ball Hug Squat
10 Ring Rows

Round 3
15 Double Unders
10 Empty Bar Zercher Squat
8 Pull-up or Assisted Pull-up
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