Workouts

Today & Previous Upcoming
Flash

Friday, May 10th, 2024 - Flash Class

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 2 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
Bootcamp

Thursday, May 9th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
8 PVC Pass Overs
15 Dynamic Squats
12 Ring Row
6 Negative Push-Ups

Round 2
8 Knee Over Toes Lunges per Side
8 PVC Overhead Squat With Bar Against Rack
8 Band Deadlift to Row
6 Inchworm Push-Ups

Round 3
8 Assisted Cossack Squat per Side
8 PVC Overhead Squat
8 Band Deadlift to Row
6 Feet Moving Inchworm to 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.
6 Power Snatch With Pause Above the Knee
12 Single Power Snatch Building to First Set Working Weight

Strength

Every 3 Minutes on the Minute X 5 Rounds
3 Single Squat Snatches

WOD

Workout Format
AMRAP ~ 20 Minutes
With a Partner ~ Split Work
Competitive
30 Cal Row
20 Burpees Over Bar
10 Snatches (135/95)
Performance
30 Cal Row
20 Burpees Over Bar
10 Snatches (95/65)
Lifestyle
30 Cal Row
20 No Push-Up Burpees
10 Snatches
Flash

Thursday, May 9th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
8 PVC Pass Overs
15 Dynamic Squats
12 Ring Row
6 Negative Push-Ups

Round 2
8 Knee Over Toes Lunges per Side
8 PVC Overhead Squat With Bar Against Rack
8 Band Deadlift to Row
6 Inchworm Push-Ups

Round 3
8 Assisted Cossack Squat per Side
8 PVC Overhead Squat
8 Band Deadlift to Row
6 Feet Moving Inchworm to 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.
6 Power Snatch With Pause Above the Knee
12 Single Power Snatch Building to First Set Working Weight

Strength

Every 3 Minutes on the Minute X 2 Rounds
3 Single Squat Snatches

WOD

Workout Format
AMRAP ~ 20 Minutes
With a Partner ~ Split Work
Competitive
30 Cal Row
20 Burpees Over Bar
10 Snatches (135/95)
Performance
30 Cal Row
20 Burpees Over Bar
10 Snatches (95/65)
Lifestyle
30 Cal Row
20 No Push-Up Burpees
10 Snatches
Bootcamp

Wednesday, May 8th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
8/6 Cal Air Bike
12 Db Deadlifts
15 Push-Ups or Elevated

Round 2
8/6 Cal Air Bike
12 Db Bicep Curls
15 Empty Bar Bench Press

Round 3
8/6 Air Bike
12 Db Strict Press
15 Empty Bar Bench Press

- Into -
Every Minute on the Minute X 4 Minutes
3 Bench Press Build to Your Starting Working Weight

Strength

Bench Press
Every 3 Minutes on the Minute X 5 Rounds
3 Reps Bench Press

WOD

Workout Format
5 Rounds For Time (13 Minute Time Cap)
Competitive
15/11 Cal Air Bike
10 Double Db Power Clean and Jerk (35/25)
Performance
12/9 Cal Air Bike
10 Double Db Power Clean and Jerk (25/15)
Lifestyle
3 Rounds for Time
45 Sec Cal Air Bike
10 Double Db Hang Power Clean and Jerk
Strength

Wednesday, May 8th, 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 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Close Grip Bench Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Band Tricep Press Down 2 Sets X 50 Reps / Rest 1 Minute
3) Underhand Grip Barbell Row 3 Sets X 8 Reps / Rest 1 Minute
Flash

Wednesday, May 8th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
8/6 Cal Air Bike
12 Db Deadlifts
15 Push-Ups or Elevated

Round 2
8/6 Cal Air Bike
12 Db Bicep Curls
15 Empty Bar Bench Press

Round 3
8/6 Air Bike
12 Db Strict Press
15 Empty Bar Bench Press

- Into -
Every Minute on the Minute X 2 Minutes
3 Bench Press Build to Your Starting Working Weight

Strength

Bench Press
Every 3 Minutes on the Minute X 3 Rounds
3 Reps Bench Press

WOD

Workout Format
5 Rounds For Time (13 Minute Time Cap)
Competitive
15/11 Cal Air Bike
10 Double Db Power Clean and Jerk (35/25)
Performance
12/9 Cal Air Bike
10 Double Db Power Clean and Jerk (25/15)
Lifestyle
3 Rounds for Time
45 Sec Cal Air Bike
10 Double Db Hang Power Clean and Jerk
Bootcamp

Tuesday, May 7th, 2024 - Bootcamp

General Warm-Up

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

Strength

Cleans
Every 3 Minutes on the Minute X 5 Rounds
1 Clean Deadlift+ 1 Power Clean+ 1 Hang Power Clean

WOD

Workout Format
EMOM (15 Minutes)
Competitive
1) 2 Wall Walks + 12 Toes to Bar
2) 50 Double Unders
3) Rest
Performance
1) 2 Scaled Wall Walks + 12 Leg Raises
2) 30 Double Unders or 50 Single Unders
3) Rest
Lifestyle
1) 2 Inchworms + 12 Hanging or Lying Knee Raises
2) 50 Single Unders
3) Rest

Notes

Round 1
8 Inchworms
30 Sec. Dead Hang
10 Leg Raise
10 Band Good Morning
20 Skip

Round 2
5 Wall Walks
30 Sec. Kip Swing
8 Toes to Bar or Knees to Chest
10 Band Deadlift
15 Double Under

-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.

Notes

*Adjust the Toes to Bar Reps to Give You No More Than 10 Seconds Rest Going in to the Second Minute.
Flash

Tuesday, May 7th, 2024 - Flash Class

General Warm-Up

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

Strength

Cleans
Every 3 Minutes on the Minute X 2 Rounds
1 Clean Deadlift+ 1 Power Clean+ 1 Hang Power Clean

WOD

Workout Format
EMOM (15 Minutes)
Competitive
1) 2 Wall Walks + 12 Toes to Bar
2) 50 Double Unders
3) Rest
Performance
1) 2 Scaled Wall Walks + 12 Leg Raises
2) 30 Double Unders or 50 Single Unders
3) Rest
Lifestyle
1) 2 Inchworms + 12 Hanging or Lying Knee Raises
2) 50 Single Unders
3) Rest

Notes

Round 1
8 Inchworms
30 Sec. Dead Hang
10 Leg Raise
10 Band Good Morning
20 Skip

Round 2
5 Wall Walks
30 Sec. Kip Swing
8 Toes to Bar or Knees to Chest
10 Band Deadlift
15 Double Under

-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.

Notes

*Adjust the Toes to Bar Reps to Give You No More Than 10 Seconds Rest Going in to the Second Minute.
Bootcamp

Monday, May 6th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
12 Assisted Squat
12 Scap Pull-Ups
8 Empty Bar Back Squat to Med Ball

Round 1
12 PVC Front Squat
8 Negative Pull-Ups
8 Empty Bar Back Squat

Round 3
10 PVC Thrusters
6 Pull-Ups
8 Empty Bar Back Squat

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

Strength

Back Squats
Every 3 Minutes on the Minute X 5 Rounds
3 Reps Back Squats

WOD

Workout Format
For Time (9 Minute Time Cap)
Competitive
21-15-9
Thrusters (95/65)
Pull-Ups
Performance
21-15-9
Thrusters (75/55)
Jumping Pull-Ups
Lifestyle
21-15-9
Thrusters or Db Thrusters
Ring Rows
Strength

Monday, May 6th, 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 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes For
1) Back Squat 3 Sets X 6 Reps With a 5 Seconds Pause at the Bottom/ Rest 1.5 Minutes
2) Split Squats 3 Sets X 8 Reps per Side/ Rest 1 Minute
3) Side Plank 3 Sets X 45 Seconds per Side / Rest 1 Minute
Flash

Monday, May 6th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
12 Assisted Squat
12 Scap Pull-Ups
8 Empty Bar Back Squat to Med Ball

Round 1
12 PVC Front Squat
8 Negative Pull-Ups
8 Empty Bar Back Squat

Round 3
10 PVC Thrusters
6 Pull-Ups
8 Empty Bar Back Squat

- Into -
Every Minute on the Minute X 2 Minutes
3 Back Squat Build to Your Starting Working Weight

Strength

Back Squats
Every 3 Minutes on the Minute X 3 Rounds
3 Reps Back Squats

WOD

Workout Format
For Time (9 Minute Time Cap)
Competitive
21-15-9
Thrusters (95/65)
Pull-Ups
Performance
21-15-9
Thrusters (75/55)
Jumping Pull-Ups
Lifestyle
21-15-9
Thrusters or Db Thrusters
Ring Rows
Strength

Sunday, May 5th, 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 Z Press 3 Sets X 8 Reps / Rest 1 Minutes
2) Tricep Push-up 3 Sets X 6 Reps / Rest 1 Minute
3) Band Row 3 Sets X 15 Reps / Rest 1 Minute
Gymnastics

Sunday, May 5th, 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 (35 minutes)

Assisted Pull-ups
4 sets x 8-10 reps (use a resistance band if necessary)
Band Lat Pulldowns
3 sets x 10-12 reps
Dumbbell Shoulder Press
3 sets x 10-12 reps
Band Lateral Raises
3 sets x 12-15 reps

Skill Work (15 minutes)

Kip Swing Practice
4 sets x 15-20 reps (Focus on generating momentum from your hips and legs while

Cool Down (5 minutes)

Static stretching for shoulders, back, and arms.
Bootcamp

Saturday, May 4th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
AMRAP ~30 Minutes ~ Teams of 3 
Competitive
30 Box Jumps
30 Cal Air Bike
30 Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Pull-Ups
Performance
30 Box Jumps or Steps
30 Cal Air Bike
30 Push-Ups or Elevated Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Jumping Pull-Ups
Lifestyle
30 Box Step Overs
30 Cal Air Bike
30 Elevated Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Ring Rows

Notes

Round 1
8/6 Cal Air Bike
12 Band Row
12 Negative Push-up
8 High Jump

Round 2
8/6 Cal Air Bike
15 Kip Swing
12 Elevated Push-Ups
8 Box Step-Ups

Round 3
8/6 Cal Air Bike
8 Pull-Ups
12 Push-up
8 Box Jumps
Strength

Saturday, May 4th, 2024 - ATS Day 99

Warm Up: 10 minutes

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

Secondary Strength Movement

Back Squat

E2:30MOM5
1st set: 7x 65%
2nd set: 5x 70%
3rd set: 5x 75%
4th set: 3x 80%
5th set: 3x 80%
% of Back Squat

Clean Pull

Pause 2s at knee per rep
E2:00MOM3
4x @ 75%
4x @ 80%
4x @ 85%
% of Clean

Press in Clean w/ Jerk Grip

E1:30MOM4
* Movement can be done while seated on a box/from rig if mobility is an issue.
1st set: 5x 50%/ Very Light
2nd set: 5x 50%/ Very Light
3rd set: 5x 55%/ Very Light
4th set: 5x 55%/ Very Light
% of Press
Strength

Saturday, May 4th, 2024 - OLY Foundations Day 167

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 + 2 Tall Split Jerk
w/ empty bar

Snatch Work

E1:30MOM6
1st set: 3x 70%
2nd set: 2x 75%
3rd set: 1x 80%
4th set: 1x 85%
5th set: 1x 90%
6th set: 1x 90%
% of Snatch

C&J Work

E1:30MOM6
1st set: 2 Clean + 1 Split Jerk @ 70%
2nd set: 1 Clean + 1 Split Jerk @ 75%
3rd set: 1 Clean + 1 Split Jerk @ 80%
4th set: 1 Clean + 1 Split Jerk @ 85%
5th set: 1 Clean + 1 Split Jerk @ 90%
6th set: 1 Clean + 1 Split Jerk @ 90%
% of C&J
Bootcamp

Friday, May 3rd, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
15 Band Deadlifts
15 Band Row
20 Seconds Hollow Hold

Round 2
15 Empty Bar Deadlift
15 Band Row
20 Seconds Hanging Hollow Hold or Active Hang

- 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
-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
5 Reps Deadlift

WOD

Workout Format
15 Minutes (Time Cap)
Competitive
10 Rounds for Time
3 Snatches (135/95)
7 Med Ball Knee Raises (20/14)
Performance
10 Rounds
3 Snatches (95/65)
7 Med Ball Knee Raises (14/10)
Lifestyle
10 Rounds
3 Snatches
7 Knee Raises
Strength

Friday, May 3rd, 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) Pause Sumo Deadlift 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Single Leg Glute Bridge 3 Sets X 8 Reps per Side / Rest 1 Minute
3) Single Arm Farmer Hold 3 Sets X 45 Seconds per Side / Rest 1 Minute
Flash

Friday, May 3rd, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
15 Band Deadlifts
15 Band Row
20 Seconds Hollow Hold

Round 2
15 Empty Bar Deadlift
15 Band Row
20 Seconds Hanging Hollow Hold or Active Hang

- 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
-Into-
In As Many Sets As Needed in 4 Minutes
5 Deadlift Build to Your Starting Working Weight

Strength

Deadlifts
In as Many Sets as Needed in 9 Minutes
Build to a Heavy 5 Reps Deadlift

WOD

Workout Format
15 Minutes (Time Cap)
Competitive
10 Rounds for Time
3 Snatches (135/95)
7 Med Ball Knee Raises (20/14)
Performance
10 Rounds
3 Snatches (95/65)
7 Med Ball Knee Raises (14/10)
Lifestyle
10 Rounds
3 Snatches
7 Knee Raises
Bootcamp

Thursday, May 2nd, 2024 - Bootcamp

General Warm-Up

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

Strength

3 Rounds X 15 Reps Each

Round 1
Squat to Med Ball
Band Rows
Calf Raises
Plank

Round 2
PVC Front Squat
Ring Rows
High Hops
Hollow Holds

Round 3
PVC Thruster
Empty Bar Barbell Row
Penguin Jumps
Sit-Ups

- Into -
Every Minute on the Minute X 2 Minutes
7 Bent Over Barbell Row Build to Your Starting Working Weight

Strength

Every 2 Minutes on the Minute X 4 Rounds
7 Bent Over Barbell Rows
Every 2 Minutes on the Minute X 4 Rounds
15 Band Lat Pull Downs

WOD

Workout Format
For Time (16 Minute Time Cap)
Competitive
6 Rounds
10 Thrusters (95/65)
15 Sit-Ups
30 Double Unders
Performance
6 Rounds
10 Thrusters (65/45))
15 Sit-Ups
30 Double Unders or 50 Single Unders
Lifestyle
6 Rounds
10 Thrusters
10 Sit-Ups
30 Single Unders
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