Workouts

Today & Previous Upcoming
Bootcamp

Friday, May 17th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
12 PVC Snatch Grip Deadlifts
12 PVC Good Morning
20 Seconds Dead Hang

Round 2
12 PVC Overhead Squats
12 PVC Sumo Deadlift
20 Seconds Dead Hang

Round 2
12 PVC Drop Snatch
12 Empty Bar Sumo Deadlift
20 Seconds Dead Hang

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

Strength

Sumo Deadlifts
Every 3 Minutes X 5 Rounds
7 Reps Sumo Deadlift

WOD

Workout Format
4 Rounds for Time ~ 14 Minutes Time Cap
Competitive
12 Snatches (95/65)
100M Double KB Farmer Carry (50/35)
Performance
12 Snatches (45/35)
100M Double KB Farmer Carry (35/25)
Lifestyle
3 Rounds for Time
12 Snatches
100M Double KB Farmer Carry
Strength

Friday, May 17th, 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 3 Reps / Rest 2-5 Minutes

Accessory

Deadlift
20 Minutes
1) Sumo Deadlift 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Barbell Good Morning 3 Sets X 15 Reps / Rest 1 Minute
3) Plate Pinch 4 Sets X 20 Seconds / Rest 1 Minute
Flash

Friday, May 17th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
12 PVC Snatch Grip Deadlifts
12 PVC Good Morning
20 Seconds Dead Hang

Round 2
12 PVC Overhead Squats
12 PVC Sumo Deadlift
20 Seconds Dead Hang

Round 2
12 PVC Drop Snatch
12 Empty Bar Sumo Deadlift
20 Seconds Dead Hang

- Into -
In 4 Minutes
7 Sumo Deadlift Build to Your Starting Working Weight

Strength

Sumo Deadlifts
In 9 Minutes, Build to a Heavy
7 Reps Sumo Deadlift

WOD

Workout Format
4 Rounds for Time ~ 14 Minutes Time Cap
Competitive
12 Snatches (95/65)
100M Double KB Farmer Carry (50/35)
Performance
12 Snatches (45/35)
100M Double KB Farmer Carry (35/25)
Lifestyle
3 Rounds for Time
12 Snatches
100M Double KB Farmer Carry
Bootcamp

Thursday, May 16th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
12 Assisted Squats
12 Pvc Strict Press
10 Negative Push-Ups

Round 2
12 Pvc Front Squat
12 Pvc Push Press
8 Inchworm Push-Ups

Round 3
10 PVC Thrusters
12 PVC Push Press
8 Feet Moving Inchworm to Push-up

- 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

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

WOD

Workout Format
For Time (10 Minutes Time Cap)
Competitive
60 Thrusters
Every Break Do 5 Burpees
(95/65)
Performance
60 Thrusters
Every Break Do 5 Burpees
(45/35)
Lifestyle
60 Thrusters
Every Break Do 3 No Push-Up Burpees
Flash

Thursday, May 16th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
12 Assisted Squats
12 Pvc Strict Press
10 Negative Push-Ups

Round 2
12 Pvc Front Squat
12 Pvc Push Press
8 Inchworm Push-Ups

Round 3
10 PVC Thrusters
12 PVC Push Press
8 Feet Moving Inchworm to Push-up

- 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

In 9 Minutes
3 Single Clean and Jerks Build Weight

WOD

Workout Format
For Time (10 Minutes Time Cap)
Competitive
60 Thrusters
Every Break Do 5 Burpees
(95/65)
Performance
60 Thrusters
Every Break Do 5 Burpees
(45/35)
Lifestyle
60 Thrusters
Every Break Do 3 No Push-Up Burpees
Bootcamp

Wednesday, May 15th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
10 Negative Push-up
15 Band Pull Apart
8 Empty Bar Bench

Round 2
12 Elevated Push-Ups
12 Ring Rows
8 Empty Bar Bench

Round 3
8 Push-Ups
8 Pull-Ups or Assisted
8 Empty Bar Bench

- Into -
Every Minute on the Minute X 4 Minutes
7 Close Grip Bench Press ~ Build to your Starting Working Weight

Strength

Bench Press
Every 3 Minute X 5 Rounds
7 Reps Close Grip Bench Press

WOD

Workout Format
For Time (14 Minute Time Cap)
Competitive
21-15-9
Bench Press @ Bodyweight
Strict Pull-Ups
Performance
21-15-9
Bench Press @ 65% 1 RM
Assisted Strict Pull-Ups
Lifestyle
21-15-9
Bench Press
Ring Rows
Strength

Wednesday, May 15th, 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 3 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Spoto Bench Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 12 Reps / Rest 1 Minute
3) Pull-up 3 Sets X 8 Reps / Rest 1 Minute
Flash

Wednesday, May 15th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
10 Negative Push-up
15 Band Pull Apart
8 Empty Bar Bench

Round 2
12 Elevated Push-Ups
12 Ring Rows
8 Empty Bar Bench

Round 3
8 Push-Ups
8 Pull-Ups or Assisted
8 Empty Bar Bench

- Into -
In 4 Minutes
7 Close Grip Bench Press ~ Build to your Starting Working Weight

Strength

Bench Press
In 9 Minutes, Build to a Heavy
7 Reps Close Grip Bench Press

WOD

Workout Format
For Time (14 Minute Time Cap)
Competitive
21-15-9
Bench Press @ Bodyweight
Strict Pull-Ups
Performance
21-15-9
Bench Press @ 65% 1 RM
Assisted Strict Pull-Ups
Lifestyle
21-15-9
Bench Press
Ring Rows
Bootcamp

Tuesday, May 14th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
12 PVC Good Morning
12 PVC Overhead Squats
20 Seconds Dead Hang

Round 2
12 Standing Band Hip Thrust
12 PVC Drop Snatch
15 Kip Swings

Round 2
12 KB Swing
12 PVC Snatch Deadlifts
10 Leg Raises

-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
1 Snatch High Pull + 1 Power Snatch With a 3 Second Pause at the Knee

WOD

Workout Format
AMRAP ~ 13 Minutes
Competitive
20 KB Swings (50/35)
15 Air Bike Cals
10 Knees to Chest
Performance
20 KB Swings (35/25)
15 Air Bike Cals
10 Leg Raises
Lifestyle
20 KB Swings
10 Air Bike Cals
10 Knee Raises
Flash

Tuesday, May 14th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
12 PVC Good Morning
12 PVC Overhead Squats
20 Seconds Dead Hang

Round 2
12 Standing Band Hip Thrust
12 PVC Drop Snatch
15 Kip Swings

Round 2
12 KB Swing
12 PVC Snatch Deadlifts
10 Leg Raises

-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
In 9 Minutes, Build to a Heavy
1 Snatch High Pull + 1 Power Snatch With a 3 Second Pause at the Knee

WOD

Workout Format
AMRAP ~ 13 Minutes
Competitive
20 KB Swings (50/35)
15 Air Bike Cals
10 Knees to Chest
Performance
20 KB Swings (35/25)
15 Air Bike Cals
10 Leg Raises
Lifestyle
20 KB Swings
10 Air Bike Cals
10 Knee Raises
Bootcamp

Monday, May 13th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
10 Shuttle Runs
12 Scap Pull-Ups
12 Scap Push-Ups
12 Squat to Med Ball

Round 2
10 Shuttle Runs
8 Pull-Ups or Assisted
8 Push-Ups or Elevated
10 Air Squats

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

Strength

Back Squats
Every 3 Minutes X 5 Rounds
7 Reps Back Squats

WOD

Workout Format
5 Rounds For Time (17 Minute Time Cap)
Competitive
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Into-
1000M Run
Performance
5 Jumping Pull-Ups
10 Elevated Push-Ups
15 Air Squats
-Into-
1000M Run
Lifestyle
5 Ring Row
10 Elevated Push-Ups
10 Air Squats to Target
-Into-
600M Run
Strength

Monday, May 13th, 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 3 Reps / Rest 2-5 Minutes

Accessory

20 Minutes For
1) Front Squat 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Bulgarian Split Squats 3 Sets X 8 Reps per Side/ Rest 1 Minute
3) Banded Chops 3 Sets X 10 Reps per Side / Rest 1 Minute
Flash

Monday, May 13th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
5 Rounds For Time (17 Minute Time Cap)
Competitive
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Into-
1000M Run
Performance
5 Jumping Pull-Ups
10 Elevated Push-Ups
15 Air Squats
-Into-
1000M Run
Lifestyle
5 Ring Row
10 Elevated Push-Ups
10 Air Squats to Target
-Into-
600M Run

Notes

Round 1
10 Shuttle Runs
12 Scap Pull-Ups
12 Scap Push-Ups
12 Squat to Med Ball

Round 2
10 Shuttle Runs
8 Pull-Ups or Assisted
8 Push-Ups or Elevated
10 Air Squats
Strength

Sunday, May 12th, 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 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Db Arnold Press 3 Sets X 8 Reps / Rest 1 Minutes
2) Db Overhead Tricep Extension 3 Sets X 12 Reps / Rest 1 Minute
3) Assisted Pull-up 3 Sets X 12 Reps (Last Set Max Reps) / Rest 1 Minute
Gymnastics

Sunday, May 12th, 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)

Hanging Knee Raises
3 Sets X 8-10 Reps
Focus on Controlled Movement, Bringing Knees as Close to Chest Possible
Plank
3 Sets X 45-60 Seconds
Focus on Engaging Core Muscles
Leg Raises on Floor
3 Sets X 10-12 Reps
Lying on Back, Lift Legs Towards Ceiling
Russian Twists
3 Sets X 12-15 Reps
Using a Medicine Ball or Weight

Skill Work (25 minutes)

Hanging Leg Raises
3 Sets X 10-15 Reps
Practice Bringing Legs up Towards the Bar, Aiming for the Toes
Toes-To-Bar Progression
3 Sets X 10-15 Reps
Practice Swinging Motion and Try to Touch Toes to the Bar

Cool Down (5 minutes)

Static stretching for shoulders, back, and core muscles.
Bootcamp

Saturday, May 11th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
AMRAP ~ 25 Minutes in Pairs
Competitive
30 Sync Alternating Db Snatches (50/35)
20 Split Toes to Bar
30 Sync Altnerating Db Clean and Jerks (50/35)
80 Split Double Unders
Performance
30 Sync Alternating Db Snatches (35/25)
20 Split Leg Raises
30 Sync Altnerating Db Clean and Jerks (35/25)
80 Split Double Unders or 136 Split Single Unders
Lifestyle
30 Sync Alternating Db Snatches
20 Split Knee Raises
30 Sync Altnerating Db Clean and Jerks
80 Split Single Unders

Notes

Round 1
10 Db Deadlift
10 Lying Leg Raise
30 Skips

Round 2
10 Dumbbell Deadlift High Pull
30 Seconds Bar Hang
15 Penguin Jumps

Round 3
10 Dumbbell Snatch
10 Leg Raises
25 Double Under Attempts
Strength

Saturday, May 11th, 2024 - ATS Day 100

Warm Up: 10 minutes

A) 3 sets: 5 Clean Grip RDL w/ empty bar
B) 3 sets: 5 BTN Strict Press w/ empty bar

BTN Push Press + BTN Push Jerk w/ Jerk Grip

E1:30MOM4
FROM THE RACK
1st set: 2+2 @ 60%
2nd set: 2+2 @ 65%
3rd set: 2+2 @ 70%
4th set: 2+2 @ 70%
% of Push Press or Jerk

Secondary Strength Movement

Back Squat

E2:30MOM5
1st set: 5x 70%
2nd set: 5x 75%
3rd set: 3x 80%
4th set: 2x 85%
5th set: 2x 85%
% of Back Squat

Clean Pull to Explode

E2:00MOM3
4x @ 90%
4x @ 95%
4x @ 100%
% of Clean
Strength

Saturday, May 11th, 2024 - OLY Foundations Day 168

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x Plate Halo’s
10x Plate OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 5 Minutes

A) 3 sets : 5 Mid-Thigh High Pull + 5 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets: 3 Dip Snatch + 3 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: 3 Tall Clean + 1 Push Jerk + 1 Split Jerk
w/ empty bar

Snatch Work

E1:30MOM10
Establish a heavy or MAX Snatch
1st set: 1x 65%/70%
2nd set: 1x 70%/ 75%
3rd set: 1x 75%/80%
4th set: 1x 80%/85%
5th set: 1x 85%/90%
6th set: 1x 90%/95%
7th set: 1x 95%/100%
8th set: 1x 100%/102%
9th set: 102%/104%
10th set: 104%/106%
% of Snatch

C&J Work

E1:30MOM10
Establish a heavy or MAX 1 Clean + 1 Jerk
1st set: @ 65%/70%
2nd set: @ 70%/75%
3rd set: @ 75%/80%
4th set: @ 80%/85%
5th set: @ 85%/90%
6th set: @ 90%/95%
7th set: @ 95%/100%
8th set: @ 100%/102%
9th set: @ 102%/104%
10th set: @ 104%/106%
% of C&J
Bootcamp

Friday, May 10th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
15 PVC Good Morning
10 Squat to Med Ball
12 Ring Row
12 Elevated Push-up

Round 2
15 PVC Stiff Leg Deadlift
10 Air Squat
8 Negative Pull-up
10 Push-up or Elevated Push-up

- Into -
Every Minute on the Minute X 4 Minutes
5 Deadlift Build to Your Starting Working Weight

Strength

Deadlifts
Every 3 Minutes on the Minute X 5 Rounds
3 Reps Deadlift

WOD

Workout Format
AMRAP ~ 15 Minutes 
Competitive
10 Pull-Ups
20 Push-Ups
30 Air Squats
Performance
10 Assisted Pull-Ups
20 Elevated Push-Ups
30 Air Squats
Lifestyle
10 Ring Rows
20 Elevated Push-Ups
30 Assisted Air Squats
Strength

Friday, May 10th, 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 5 Reps / Rest 2-5 Minutes

Accessory

Deadlift
20 Minutes
1) Deadlift With a 3 Second Pause at the Knee 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Bulgarian Split Squat 3 Sets X 8 Reps per Side / Rest 1 Minute
3) Farmer Hold 3 Sets X 45 Seconds / Rest 1 Minute
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