Workouts

Today & Previous Upcoming
Bootcamp

Tuesday, April 23rd, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
15 x Squat to Med Ball
15 x Band Rows
15 x Plank

Round 2
15 x PVC Front Squat
15 x Ring Rows
15 x Hollow Holds

Round 3
15 x PVC Thruster
15 x Pull-ups
15 x Sit-ups

- 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

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

WOD

Workout Format
For Time (12 Minute Time Cap)
Competitive
700 Meter Row
50 Thrusters (95/65)
30 Pull-Ups
Performance
700 Meter Row
50 Thrusters (45/35)
30 Jumping Pull-Ups
Lifestyle
500 Meter Row
30 Thrusters
30 Ring Rows
Flash

Tuesday, April 23rd, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
15 x Squat to Med Ball
15 x Band Rows
15 x Plank

Round 2
15 x PVC Front Squat
15 x Ring Rows
15 x Hollow Holds

Round 3
15 x PVC Thruster
15 x Pull-ups
15 x Sit-ups

- 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

Clean and Jerks
Every 2 Minutes on the Minute X 3 Rounds
3 Single Clean and Jerks Build Weight

WOD

Workout Format
For Time (12 Minute Time Cap)
Competitive
700 Meter Row
50 Thrusters (95/65)
30 Pull-Ups
Performance
700 Meter Row
50 Thrusters (45/35)
30 Jumping Pull-Ups
Lifestyle
500 Meter Row
30 Thrusters
30 Ring Rows
Bootcamp

Monday, April 22nd, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
7/5 Cal Air Bike
10 Negative Push-Ups
10 Empty Bar Squat

Round 2
7/5 Cal Air Bike
10 Elevated Push-up
10 Empty Bar Squat

Round 3
7/5 Cal Air Bike
10 Push-up
10 Empty Bar Squat

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

Strength

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

WOD

Workout Format
For Time (12 Minute Time Cap)
Competitive
40 - 30 - 20
Air Bike Cals
Push-ups
Performance
40 - 30 - 20
Air Bike Cals
Elevated Push-Ups
Lifestyle
30 - 20 - 10
Air Bike Cals
Elevated Push-Ups
Strength

Monday, April 22nd, 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) DB Split Squats 3 Sets X 8 Reps per Side / Rest 1.5 Minutes
2) Band Hamstring Curls 3 Sets X 15 Reps / Rest 1 Minute
3) Band Leg Extensions 3 Sets X 15 Reps / Rest 1 Minute
Flash

Monday, April 22nd, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
7/5 Cal Air Bike
10 Negative Push-Ups
10 Empty Bar Squat

Round 2
7/5 Cal Air Bike
10 Elevated Push-up
10 Empty Bar Squat

Round 3
7/5 Cal Air Bike
10 Push-up
10 Empty Bar Squat

- Into -
In as Many Sets as Needed in 4 Minutes
7 Back Squat Build to Your Starting Working Weight

Strength

Back Squats
In as Many Sets as Needed in 9 Minutes
Build to a Heavy 7 Reps Back Squat

WOD

Workout Format
For Time (12 Minute Time Cap)
Competitive
40 - 30 - 20
Air Bike Cals
Push-ups
Performance
40 - 30 - 20
Air Bike Cals
Elevated Push-Ups
Lifestyle
30 - 20 - 10
Air Bike Cals
Elevated Push-Ups
Strength

Sunday, April 21st, 2024 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Strict Press
Strict Press Warm-up
15 Empty Bar Strict Press / Rest as Needed
8 Strict Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Strict Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Strict Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Strict Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Strict Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds

Push Press

Strict Press
1 Sets X 3 Reps @ 88% 1 Rm / Rest 2-4 Minutes
1 Sets X 3 Reps @ 83% 1 Rm / Rest 2-4 Minutes
2 Sets X 3 Reps @ 70% 1 Rm / Rest 2-4 Minutes

Accessory

1) Db Strict Press 3 Sets X 10 Reps / Rest 90 Seconds
2) Band Rows 3 Sets X 15 / Rest 90 Seconds
3) Floor Press 3 Sets X 12 Reps / Rest 60 Seconds
Bootcamp

Saturday, April 20th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
3 Minutes Self Directed Stretching and Foam Rolling
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms to Downward Doog
Band Lat Pull Downs
Band Overhead Press

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Toes to Bar
5 Db Snatches Work up to Working Weight
3 Burpees Over Db

WOD

Workout Format
10 Rounds
Teams of 4 ~ Split Reps
Competitive
40 Toes to Bar
40 DB Snatches (50/35)
40 Burpees Over DB
Performance
40 Knees to Chest
40 DB Snatches (35/25)
40 Burpees Over DB
Lifestyle
40 Knee Raises
40 Db Snatches
40 Burpees Over Db
Strength

Saturday, April 20th, 2024 - ATS Day 97

Clean Warm Up: 10 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

Front Squat

E2:00MOM9
Work into a 1RM Front Squat
1st set: 4x 75%
2nd set: 1x 80%
3rd set: 1x 85%
4th set: 1x 90%
5th set: 1x 95%
6th set:
7th set:
8th set:
9th set:
% of Front Squat

C&J Complex

E1:30MOM5
2 Clean + 1 Split Jerk
Total of 3 reps per set
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of C&J
General

Saturday, April 20th, 2024 - OLY Foundations Day 165

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x PVC/Empty Bar Front/Back Rack Floss
10x Light KB OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 10 Minutes

A) 3 sets : 5 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets: 3 Dip Power Snatch + 3 OHS
w/ empty bar

Snatch Work

E1:30MOM5
3x Snatch
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch
Snatch Balance w/ 2s pause in catch
E1:30MOM5
1st set: 3x 65%
2nd set: 3x 70%
3rd set: 3x 75%
4th set: 2x 80%
5th set: 2x 85%
% of Snatch
Bootcamp

Friday, April 19th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 55% 1RM or Build Weight
3 Deadlift @ Approx. 65% 1RM or Build Weight
1 Deadlift @ Approx. 70% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
3 Front Squats
3 Push Press
3 Thrusters
20 Second Row

Strength

Deadlift
In 7 Minutes Build to a Heavy 3 Deadlift
Rest 2 Minutes
1 Set X Max Reps @ 15% Less Than the Weight of Your Last Set of 3
Every 1:30 on the Minute X 3 Rounds
6 Front Squats @ Moderate Weight

WOD

Workout Format
AMRAP 15
Competitive
12 Thrusters (95/65)
25/19 Cal Row
Performance
12 Thrusters (65/45)
20/15 Cal Row
Lifestyle
10 Thrusters
1:30 Row
Strength

Friday, April 19th, 2024 – Deadlift

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Elephant Walks
Alternating Scorpion Stretch
Squat Warm-up
15 Empty Bar Deadlift / Rest as Needed
8 Deadlift @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Deadlift @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Deadlift @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Deadlift @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Deadlift @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Deadlift @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

Deadlift

1 Sets X 2 Reps @ 92% 1 Rm / Rest 2-4 Minutes
1 Sets X 2 Reps @ 87% 1 Rm / Rest 2-4 Minutes
2 Sets X 2 Reps @ 70% 1 Rm / Rest 2-4 Minutes

Accessory

Deadlift
1) Band Hamstring Curls 3 Sets X 15 Reps / Rest 90-120 Seconds
2) Heel Elevated Goblet Squats 3 Sets X 10 Reps / Rest 90-120 Seconds
3) Hollow Hold 3 Sets X 45 Seconds / Rest 90-120 Seconds
Flash

Friday, April 19th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 55% 1RM or Build Weight
3 Deadlift @ Approx. 65% 1RM or Build Weight
1 Deadlift @ Approx. 70% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
3 Front Squats
3 Push Press
3 Thrusters
20 Second Row

Strength

Deadlift
In 7 Minutes Build to a Heavy 3 Deadlift
Rest 2 Minutes
1 Set X Max Reps @ 15% Less Than the Weight of Your Last Set of 3

WOD

Workout Format
AMRAP 15
Competitive
12 Thrusters (95/65)
25/19 Cal Row
Performance
12 Thrusters (65/45)
20/15 Cal Row
Lifestyle
10 Thrusters
1:30 Row
Bootcamp

Thursday, April 18th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Band Rows
Band Bicep Curls
Plank Hold

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
2-3 Rounds
3 Hang Cleans Build Weight
Ab Roll Outs With Barbell From the Knees
20 Second Air Bike

Strength

In 10 Minutes Complete @ Light Weight
15 Touch and Go Snatches / Rest 1 Minute
12 Touch and Go Snatches / Rest 1 Minute
9 Touch and Go Snatches / Rest 1 Minute
In 10 Minutes Complete @ Light Weight
15 Touch and Go Clean and Jerks / Rest 1 Minute
12 Touch and Go Clean and Jerks / Rest 1 Minute
9 Touch and Go Clean and Jerks / Rest 1 Minute

WOD

Workout Format
In Pairs ~ Split Reps (For Time)
20-18-16-14-12-10-8-6-4
Competitive
Hang Cleans (115/85)
Bike Cals
Ab Roll Outs With Barbell From the Knees
Performance
Hang Cleans (95/65)
Bike Cals
Ab Roll Outs With Barbell From the Knees (Do Not Need to Full Extend)
Lifestyle
Hang Cleans (95/65)
Bike Cals
High Plank Reach Barbell Taps
Flash

Thursday, April 18th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Band Rows
Band Bicep Curls
Plank Hold

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
2-3 Rounds
3 Hang Cleans Build Weight
Ab Roll Outs With Barbell From the Knees
20 Second Air Bike

Strength

In 10 Minutes Complete @ Light Weight
15 Touch and Go Snatches / Rest 1 Minute
12 Touch and Go Snatches / Rest 1 Minute
9 Touch and Go Snatches / Rest 1 Minute

WOD

Workout Format
In Pairs Split Reps for Time
20-18-16-14-12-10-8-6-4
Competitive
Hang Cleans (115/85)
Bike Cals
Ab Roll Outs With Barbell From the Knees
Performance
Hang Cleans (95/65)
Bike Cals
Ab Roll Outs With Barbell From the Knees (Do Not Need to Full Extend)
Lifestyle
Hang Cleans (95/65)
Bike Cals
High Plank Reach Barbell Taps
Bootcamp

Wednesday, April 17th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Push-Ups @ an East Scale
Band Tricep Extensions
Broad Jumps
-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 30% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do Wod Warm-up and Prepare
(Suggested Warm-up)
1 Box Step Up
1 Box Running Jump Up
1 Box Step Jumping
3 Box Jumps
3 Burpees
1 Burpee Box Jump

Strength

Bench Press
Every 1:15 Minutes on the Minute X 5 Rounds
3 Bench Press @ Light Weight (30% 1RM)
*Press the Bar as Fast as Possible or Work on Technique
Every 1:00 on the Minute X 5 Rounds
3 Barbell Power Rows

WOD

Workout Format
For Time (15 Minute Time Cap)
Competitive
100 Burpee Box Jump Overs
Performance
100 Burpee Box Step Overs
Lifestyle
75 Elevated Burpee Box Step Overs
Strength

Wednesday, April 17th, 2024 – Bench Press

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Elevated Push-Ups

Secondary Strength Movement

Bench Press

Warm-up
15 Empty Bar Bench Press / Rest as Needed
8 Bench Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Bench Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Bench Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Bench Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Bench Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Bench Press @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

1 Sets X 3 Reps @ 88% 1 Rm / Rest 2-4 Minutes
1 Sets X 3 Reps @ 83% 1 Rm / Rest 2-4 Minutes
2 Sets X 3 Reps @ 70% 1 Rm / Rest 2-4 Minutes

Accessory

1) Deficit Push-Ups 3 Sets X 10 Reps / Rest 90 Seconds
2) Db Row 3 Sets X 15 Reps / Rest 90 Seconds
3) Db Skull Crushers 3 Sets X 10 Reps / Rest 60 Seconds
Flash

Wednesday, April 17th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Push-Ups @ an East Scale
Band Tricep Extensions
Broad Jumps

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Box Step Up
1 Box Running Jump Up
1 Box Step Jumping
3 Box Jumps
3 Burpees
1 Burpee Box Jump

Strength

Barbell Power Rows
Every 1:00 on the Minute X 5 Rounds
3 Barbell Power Rows

WOD

Workout Format
15 Minute Time Cap
Competitive
100 Burpee Box Jump Overs
Performance
75 Elevated Burpee Box Step Overs
Lifestyle
4 Rounds for Time (15 Minute Time Cap)
10 Front Squats
3 Inch Worms
Rest 1 Minute
Bootcamp

Tuesday, April 16th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Cirlces
Band Pull Aparts
Band Strict Press
Assisted Squats
Sit-Ups
-Into-
5 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 50% 1RM or Build Weight
6 Push Press @ Approx. 60% 1RM or Build Weight
3 Push Press @ Approx. 65% 1RM or Build Weight
1 Push Press @ Approx. 70% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Round
5 Knees to Chest
6 Lunges
5 Push-Ups
3 Pull-Ups
1 Round in a Vest
5 Knees to Chest
6 Lunges
3 Push-Ups
1 Pull-up

Push Press

In 7 Minutes Build to a Heavy 3 Push Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3

WOD

Workout Format
3 Rounds For Time (25 Minute Time Cap)
Competitive
3 Rounds for Time in a Weight Vest (25 Mintue Time Cap)
30 Knees to Chest
26 Lunges
21 Push-Ups
16 Pull-Ups
-Into-
3 Rounds for Time No Vest
30 Knees to Chest
26 Lunges
21 Push-Ups
16 Pull-Ups
Performance
3 Rounds for Time
30 Knees to Chest
26 Lunges
21 Elevated Push-Ups
16 Pull-Ups
-Into-
3 Rounds for Time
30 Knees Raises
26 Lunges
21 Elevated Push-Ups
16 Jumping Pull-Ups
Lifestyle
3 Rounds for Time
30 Knees Raises
26 Assisted Lunges
21 Elevated Push-Ups
16 Ring Rows
-Into-
3 Rounds for Time
20 Knees Raises
16 Assisted Lunges
12 Elevated Push-Ups
8 Ring Rows
Flash

Tuesday, April 16th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Cirlces
Band Pull Aparts
Band Strict Press
Assisted Squats
Sit-Ups

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Round
5 Knees to Chest
6 Lunges
5 Push-Ups
3 Pull-Ups
1 Round in a Vest
5 Knees to Chest
6 Lunges
3 Push-Ups
1 Pull-up

WOD

Workout Format
4 Rounds for Time ~ In Pairs ~ You Go, I Go ~ 20 Minute Time Cap
Competitive
3 Rounds for Time in a Weight Vest (25 Mintue Time Cap)
30 Knees to Chest
26 Lunges
21 Push-Ups
16 Pull-Ups
-Into-
3 Rounds for Time No Vest
30 Knees to Chest
26 Lunges
21 Push-Ups
16 Pull-Ups
Performance
3 Rounds for Time
30 Knees to Chest
26 Lunges
21 Elevated Push-Ups
16 Pull-Ups
-Into-
3 Rounds for Time
30 Knees Raises
26 Lunges
21 Elevated Push-Ups
16 Jumping Pull-Ups
Lifestyle
3 Rounds for Time
30 Knees Raises
26 Assisted Lunges
21 Elevated Push-Ups
16 Ring Rows
-Into-
3 Rounds for Time
20 Knees Raises
16 Assisted Lunges
12 Elevated Push-Ups
8 Ring Rows
Bootcamp

Monday, April 15th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
30 Seconds Work / 5 Seconds Rest
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Dynamic Squats
Lying Leg Raises
Calf Raises
-Into-
3 Minutes to Perform
15 Empty Bar Front Squats
8 Front Squats @ 35% 1 Rm
6 Reps @ 45% 1 Rm

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
(Suggested Warm-up)
3 Front Squats
3 Push Press
3 Thrusters
5 Sit-Ups
15 Double Unders

Strength

Front Squats
Every 2 Minutes on the Minute X 3 Rounds
Round 1) 21 Front Squats @ Moderate Weight (40-50% 1RM)
Rounds 2) 18 Front Squats
Rounds 3) 15 Front Squats
Every Minute on the Minute X 3 Rounds
15 KB Swings

WOD

Workout Format
8 Rounds For Time (16 Minute Time Cap)
Competitive
6 Thrusters (95/65)
16 Sit-Ups
26 Double Unders
Performance
6 Thrusters (65/45)
16 Sit-Ups
26 Double Unders or 45 Single Unders
Lifestyle
6 Rounds for Time
6 Thrusters
16 Crunches
26 Single Unders
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