Workouts

Today & Previous Upcoming
Strength

Friday, June 21st, 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) Deadlift 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Sumo Goblet Squat 3 Sets X 10 Reps / Rest 1 Minute
3) Single Arm Farmer Hold 3 Sets X 30 Seconds per Side / Rest 1 Minute
Flash

Friday, June 21st, 2024 - Flash Class

General Warm-Up

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

Strength

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

WOD

Workout Format
Every 30 Seconds x 20 Rounds  (10 Minutes)
Competitive
1 Squat Clean (135/95)
Performance
1 Squat Clean (95/65)
Lifestyle
1 Squat Clean

Notes

Round 1
200M Run
15 Barbell Good Morning
10 Barbell High Pulls

Round 2
200M Run
15 Empty Stiff Leg Deadlift
10 Muscle Cleans

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

Thursday, June 20th, 2024 - Bootcamp

General Warm-Up

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

Strength

Snatch
Build to a Heavy 3 Rep in 20 Minutes
Single Snatch ~ Rest 2-3 Minutes

WOD

Workout Format
6 Rounds For Time ~ 15 Minute Time Cap
Competitive
5 Strict Hand Stand Push-Ups
8 Db Push Press (50/35)
Rest 60 Seconds
Performance
5 Strict Feet on Box Pike Push-up
8 Db Push Press (35/20)
Rest 60 Seconds
Lifestyle
5 Pike Push-up
8 Db Push Press
Rest 60 Seconds

Notes

Round 1
12 Inchworms
15 Snatch Grip Deadlift
10 Overhead Squat

Round 2
10 Inchworms to Push-up
15 Snatch Grip Deadlift
10 Overhead Squat

-Into-
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Pause Above the Knee
6 Power Snatch With Empty Barbell.
Flash

Thursday, June 20th, 2024 - Flash Class

General Warm-Up

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

Strength

Snatch
Build to a Heavy 3 Rep in 10 Minutes
Single Snatch ~ Rest 2-3 Minutes

WOD

Workout Format
6 Rounds For Time ~ 15 Minute Time Cap
Competitive
5 Strict Hand Stand Push-Ups
8 Db Push Press (50/35)
Rest 60 Seconds
Performance
5 Strict Feet on Box Pike Push-up
8 Db Push Press (35/20)
Rest 60 Seconds
Lifestyle
5 Pike Push-up
8 Db Push Press
Rest 60 Seconds

Notes

Round 1
12 Inchworms
15 Snatch Grip Deadlift
10 Overhead Squat

Round 2
10 Inchworms to Push-up
15 Snatch Grip Deadlift
10 Overhead Squat

-Into-
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Pause Above the Knee
6 Power Snatch With Empty Barbell.
Bootcamp

Wednesday, June 19th, 2024 - Bootcamp

General Warm-Up

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

Strength

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

WOD

Workout Format
For Time ~ 20 Minutes
Competitive
50 Pull-Ups
400-Meter Run
21 Thrusters (95/65)
800-Meter Run
21 Thrusters (95/65)
400-Meter Run
50 Pull-Ups
Performance
25 Pull-Ups or Jumping Pull-Ups
400-Meter Run
15 Thrusters (65/45)
800-Meter Run
15 Thrusters (65/45)
400-Meter Run
25 Pull-Ups or Jumping Pull-Ups
Lifestyle
25 Ring Row
400-Meter Run
15 Thrusters
800-Meter Run
15 Thrusters
400-Meter Run
25 Ring Rows

Notes

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

Round 2
200M Run
8 Pull-Ups or Negative Pull-Ups
10 Thrusters
10 Push-Ups or Knee Push-Ups
Strength

Wednesday, June 19th, 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) Bench Press 3 Sets X 15 Reps / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 10 Reps/ Rest 1 Minute
3) Band Row 3 Sets X 25 Reps / Rest 1 Minute
Flash

Wednesday, June 19th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
For Time ~ 20 Minutes
Competitive
50 Pull-Ups
400-Meter Run
21 Thrusters (95/65)
800-Meter Run
21 Thrusters (95/65)
400-Meter Run
50 Pull-Ups
Performance
25 Pull-Ups or Jumping Pull-Ups
400-Meter Run
15 Thrusters (65/45)
800-Meter Run
15 Thrusters (65/45)
400-Meter Run
25 Pull-Ups or Jumping Pull-Ups
Lifestyle
25 Ring Row
400-Meter Run
15 Thrusters
800-Meter Run
15 Thrusters
400-Meter Run
25 Ring Rows

Notes

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

Round 2
200M Run
8 Pull-Ups or Negative Pull-Ups
10 Thrusters
10 Push-Ups or Knee Push-Ups
Bootcamp

Tuesday, June 18th, 2024 - Bootcamp

General Warm-Up

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

Strength

Cleans
In 20 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.
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 172.1

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
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
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
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