Workouts

Today & Previous Upcoming
Flash

Friday, February 9th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 50% 1RM or Build Weight
3 Deadlift @ Approx. 60% 1RM or Build Weight
1 Deadlift @ Approx. 65% 1RM or Build Weight

Strength

Every 2 Minutes on the Minute X 3 Rounds
Deadlift 3 Reps @ Approx. 70% 1RM or Build Each Set.

WOD

Workout Format
For Time ~12 Minute Time Cap
Competitive
21-15-9
Box Jumps
Push-Ups
40-30-20
Sit-Ups
Double Unders
Performance
21-15-9
Box Step-Ups
Hand Release Push-Ups
40-30-20
Sit-Ups
Double Unders or Single Unders (70-50-30)
Lifestyle
21-15-9
Box Step-Ups
Elevated Push-Ups
40-30-20
Crunches
Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Box Jumps
5 Push-Ups
5 Sit-Ups
10 Double Unders
Bootcamp

Friday, February 9th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 50% 1RM or Build Weight
3 Deadlift @ Approx. 60% 1RM or Build Weight
1 Deadlift @ Approx. 65% 1RM or Build Weight

Strength

Deadlifts
Every 2 Minutes on the Minute X 3 Rounds
Deadlift 3 Reps @ Approx. 70% 1RM or Build Each Set
Every 4 Minutes on the Minute X 3 Rounds
Dumbbell Split Squat 8 Reps per Side
Lying Band Hamstring Curls 20 Reps

WOD

Workout Format
For Time ~ 12 Minute Time Cap
Competitive
21-15-9
Box Jumps
Push-Ups
40-30-20
Sit-Ups
Double Unders
Performance
21-15-9
Box Step-Ups
Hand Release Push-Ups
40-30-20
Sit-Ups
Double Unders or Single Unders (70-50-30)
Lifestyle
21-15-9
Box Step-Ups
Elevated Push-Ups
40-30-20
Crunches
Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Box Jumps
5 Push-Ups
5 Sit-Ups
10 Double Unders
Flash

Thursday, February 8th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Deep Stretch Ring Row
Dumbbell Wrist Curl and Extensions

Strength

Every 1:15 Minutes on the Minute X 3 Rounds
6 Chin-Ups

WOD

Workout Format
For Time ~ 5 Rounds ~ Re-test From December 28th
Competitive
15/12 Cal Bike
10 Alternating Db Snatches (75/55)
Performance
15/12 Cal Bike
10 Alternating Db Snatches (50/35)
Lifestyle
10/8 Cal Bike
10 Alternating Db Snatches

Conditioning Warm-Up

5 Minutes to Do 3-5 Rounds of Wod Warm-up
20 SEC. Bike
2 Db Snatches (Build to Working Weight)
Bootcamp

Thursday, February 8th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Deep Stretch Ring Row
Dumbbell Wrist Curl and Extensions
-Into-
4 Minutes to Perform 2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat

Strength

Pull-Ups
Every Minute on the Minute X 4 Rounds
1) 3 Cleans @ 60% 1 Rm
2) 3 Cleans @ 65% 1 Rm
3-4) 3 Cleans @ 70% 1 Rm
Every 1:15 Minutes on the Minute X 3 Rounds
6 Chin-Ups
Every 1:15 Minutes on the Minute X 3 Rounds
8 Bent Over Rows

WOD

Workout Format
For Time ~ 5 Rounds ~ Re-Test from December 28th
Competitive
15/12 Cal Bike
10 Alternating Db Snatches (75/55)
Performance
15/12 Cal Bike
10 Alternating Db Snatches (50/35)
Lifestyle
10/8 Cal Bike
10 Alternating Db Snatches

Conditioning Warm-Up

5 Minutes To Do 3-5 Rounds of WOD Warm-Up
20 SEC. Bike
2 Db Snatches (Build to Working Weight)
Strength

Wednesday, February 7th, 2024 – Bench Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Small Arm Circles
Big Arm Circles
Elevated Push-up
Band Pull Aparts

Secondary Strength Movement

Bench Press

20 Minutes Build to Heavy 4 Reps / Rest as Needed / Starting at Empty Bar

Accessory

20 Minutes 
1) Push-Ups 3 Sets X 12 Reps / Rest 1 Minutes
2) Skull Crushers 3 Sets X 12 Reps / Rest 1 Minute
3) Rear Delt Flys 3 Sets X 15 Reps / Rest 1 Minute
Flash

Wednesday, February 7th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch

Strength

Every 1 Minute on the Minute X 4 Rounds
8 Ball Chest Pass

WOD

Workout Format
For Time ~ 25 Minute Time Cap
Competitive
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (50/35)
50 Walking Lunges
50 Knees-To-Elbows
50 Push Presses (45/35)
50 Kettlebell Deadlifts (50/35)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders
Performance
50 Box Jumps or Step UPS (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knees-To-Chest
50 Push Presses (45/35)
50 Kettlebell Deadlifts (35/25)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders or 85 Single Unders
Lifestyle
50 Box Step UPS
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Assisted Lunges
50 Hanging Knee Raises
50 Push Presses
50 Kettlebell Deadlifts
50 Wall Balls
50 No Push-up Burpees
50 Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Box Jumps
2 Jumping Pull-Ups
2 Kettlebell Swings
2 Walking Lunges
2 Knees-To-Elbows
2 Push Presses
2 Kettlebell Deadlifts
2 Wall Balls
2 Burpees
10 Double-Unders
Bootcamp

Wednesday, February 7th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
-Into-
6 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight
3 Bench Press @ Approx. 60% 1RM or Build Weight
1 Bench Press @ Approx. 65% 1RM or Build Weight

Strength

Bench Press
Every 1 Minute on the Minute X 4 Rounds
8 Ball Chest Pass
Every 2 Minutes on the Minute X 3 Rounds
Bench Press 5 Reps @ Approx. 65% 1RM or Build Each Set.

WOD

Workout Format
For Time ~ 25 Minute Time Cap ~ Test Workout
Competitive
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (50/35)
50 Walking Lunges
50 Knees-To-Elbows
50 Push Presses (45/35)
50 Kettlebell Deadlifts (50/35)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders
Performance
50 Box Jumps or Step-Ups (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knees-To-Chest
50 Push Presses (45/35)
50 Kettlebell Deadlifts (35/25)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders or 85 Single Unders
Lifestyle
50 Box Step-Ups
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Assisted Lunges
50 Hanging Knee Raises
50 Push Presses
50 Kettlebell Deadlifts
50 Wall Balls
50 No Push-up Burpees
50 Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Box Jumps
2 Jumping Pull-Ups
2 Kettlebell Swings
2 Walking Lunges
2 Knees-To-Elbows
2 Push Presses
2 Kettlebell Deadlifts
2 Wall Balls
2 Burpees
10 Double-Unders
Flash

Tuesday, February 6th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Bent Over Band Lat Pull In
Extra Rom Db Tricep Extensions
-Into-
4 Minutes to Perform 2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat

Strength

Every Minute on the Minute X 4 Rounds
4 Touch and Go Cleans @ a Challenging Weight

WOD

Workout Format
For Time ~ 25 Minute Time Cap
Competitive
5KM Row
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Performance
4KM Row
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Lifestyle
20 Minutes Row
Every 1.5 Minutes on the Minute 2 No Push-up Burpee
Bootcamp

Tuesday, February 6th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Bent Over Band Lat Pull In
Extra Rom Db Tricep Extensions
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Strict Press
8 Barbell Push Press @ Approx. 40% 1RM or Build Weight
5 Barbell Push Press @ Approx. 50% 1RM or Build Weight
1 Barbell Push Press @ Approx. 60% 1RM or Build Weight

Strength

Every Minute on the Minute X 4 Rounds
4 Touch and Go Cleans @ a Challenging Weight
Every 1 Minutes on the Minute X 5 Rounds
Push Press 3 Reps @ Approx. 60% 1RM or Build Each Set.
Every 2 Minutes on the Minute X 3 Rounds
10 Push-Ups
8 Pull-Ups

WOD

Workout Format
For Time ~ 25 Minute Time Cap
Competitive
5KM Row
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Performance
4KM Row
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Lifestyle
20 Minutes Row
Every 1.5 Minutes on the Minute 2 No Push-up Burpee
Strength

Monday, February 5th, 2024 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Lunges
Air Squats
Glute Bridge

Secondary Strength Movement

Back Squat

20 Minutes Build to Heavy 4 Rep / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
1) Walking Lunges 3 Sets X 10 Reps per Side / Rest 1.5 Minutes
2) Seated Band Ham Curls 3 Sets X 15 Reps / Rest 1 Minute
3) Sandbag Hip Thrusts 3 Sets X 15 Reps / Rest 1 Minute
Flash

Monday, February 5th, 2024 - Flash Class

General Warm-Up

3 minutes Cardio of Choice
-into-
1 rounds / 20 seconds each
Straddle Forward Fold In and Outs
Knee Over Toe Lunge Left
Knee Over Toe Lunge Right
Dynamic Squats
-into-
6 Minutes to perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ approx. 40% 1RM or build weight
6 Barbell Back Squat @ approx. 50% 1RM or build weight
3 Barbell Back Squat @ approx. 60% 1RM or build weight
1 Barbell Back Squat @ approx. 65% 1RM or build weight

Strength

Every 2 Minutes on the Minute X 3 Rounds
Back Squat 5 Reps @ Approx. 70% 1RM or Build Each Set

WOD

Workout Format
For Time ~ 16 Minutes
Competitive
30-20-10-5
Squat Jumps
Sit-Ups
Cal Bike
Performance
30-20-10-5
Squats
Sit-Ups
Cal Bike
Lifestyle
20-15-10-5
Box Squats
Crunches
Cal Bike

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Squat Jumps
5 Sit-ups
20 sec Bike
Bootcamp

Monday, February 5th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
1 Rounds / 20 Seconds Each
Straddle Forward Fold in and Outs
Knee Over Toe Lunge Left
Knee Over Toe Lunge Right
Dynamic Squats
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 65% 1RM or Build Weight

Strength

Back Squat
Every 2 Minutes on the Minute X 3 Rounds
Back Squat 5 Reps @ Approx. 70% 1RM or Build Each Set.
Every 4 Minutes on the Minute X 3 Rounds
Rear Foot Elevated Split Squat 10 Reps per Side (Hold Onto Something for Balance if Needed)
Snatch Grip Deadlift X 8 Reps

WOD

Workout Format
For Time ~ 16 Minute Time Cap
Competitive
30-20-10-5
Squats
Sit-Ups
Cal Bike
Performance
30-20-10-5
Squats
Sit-Ups
Cal Bike
Lifestyle
20-15-10-5
Box Squats
Crunches
Cal Bike

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Squat Jumps
5 Sit-Ups
20 SEC Bike
Strength

Sunday, February 4th, 2024 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Small Arm Circles
Big Arm Circles
Empty Bar Strict Press
Empty Bar Row

Accessory

In 20 Minutes
3 Sets
8-12 Barbell Skull Crushers
- Rest 30 Seconds -
10-15 DB Front Raise
- Rest 30 Seconds -
8-12 DB Lateral Raise
- Rest 2 Minutes -

Push Press

20 Minutes Build to Heavy 6 Reps / Rest as Needed / Starting at Empty Bar
Strength

Saturday, February 3rd, 2024 - ATS Day 87

Secondary Strength Movement

Back Squat

E2:30MOM4
1st set: 7 @ 60%
2nd set: 7 @ 65%
3rd set: 5 @ 70%
4th set: 3 @ 75%
% of Back Squat

Clean Warm Up: 10 minutes

A) 3 sets: 5 Muscle Clean + 5 No-Feet Clean
w/ empty bar
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar

Clean Complex

E2:30MOM5
2 Paused Clean (3s at knee) + 1 Clean
60-70% of Clean/ Light to Moderate
Paused Clean Pull (3s at knee)
E2:00MOM3
3 @ 80%
% of Clean
General

Saturday, February 3rd, 2024 - OLY Foundations Day 155

Warm Up - 3 Rounds, 10 Minutes

10x Band Shoulder Rotations
5x Empty Bar Good Morning
5x Double KB OHS w/ moderate KB
6x Spider Man Lunge Hold 2s

Jerk Warm Up: 15 Minutes

A) 3 sets : 3 Strict Press + 3 Push Press
w/ empty bar
B) 3 sets: 5 Concentric/Bottom Up Split Jerk
w/ empty bar
C) 3 sets: 4 Tall Split Jerk
w/ empty bar

Jerk Work

E3:00MOM6
Split Jerk
1st set: 3 @ 65%
2nd set: 2 @ 70%
3rd set: 2 @ 75%
4th set: 1 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 90%
% of Jerk

Snatch Balance & OHS Work

E2:30MOM6
1 Snatch Balance + 2 OHS
1st sets: 65%
2nd set: 70%
THEN…
😈😈😈
1 Snatch Balance + 1 OHS
3rd set: 75%
4th set: 80%
5th set: 85%
6th set: 85-90%
Bootcamp

Saturday, February 3rd, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row

WOD

Workout Format
For Time ~ In Teams of 3
(All Athletes Do the Thrusters. 1 Athlete Works on the Rig at a Time, While the Other 2 Hold Their Db’s in a Front Rack Position, Switch Anytime)
Competitive
Buy-in
500M Row Each
For Time in Teams of 3
21 Sync Double Db Thrusters (50/35)
45 Pull-Ups
15 Sync Double Db Thrusters
30 Chest to Bar
9 Sync Double Db Thrusters
15 Strict Pull-Ups
Performance
21 Sync Double Db Thrusters (35/25)
45 Ring Rows
15 Sync Double Db Thrusters
30 Pull-Ups
9 Sync Double Db Thrusters
15 Chest to Bar
Lifestyle
Buy-in
1.5 Minute Row Each
For Time in Teams of 3
21 Sync Double Db Thrusters
45 Dumbbell Row
15 Sync Double Db Thrusters
30 Ring Rows
9 Sync Double Db Thrusters
15 Jumping Pull-Ups

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
Strength

Friday, February 2nd, 2024 – Deadlift

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Romanian Deadlifts With Empty Bar
Glute Bridge
Band Pull Aparts

Accessory

In 20 Minutes
3 Rounds
10-15 Bulgarian Split Squats ~ Per Side
- Rest 1 Minutes -
20-30 Barbell Hip Thrusts
- Rest 2 Minutes -

Deadlift

20 Minutes Build to Heavy 6 Reps / Rest as Needed / Starting at Empty Bar
Flash

Friday, February 2nd, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row

WOD

Workout Format
For Time ~ In Pairs
Competitive
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups Split
20 Sit-Ups Split
6 Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Performance
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups on Rings With Feet on Floor Split
20 Sit-Ups Split
6 Scaled Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Lifestyle
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Ring Rows
20 Sit-Ups Split
6 Inchworm Split
Cash-Out
4 Gym Lengths of Lunges Sync.

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
6 Lunges
3 Commando Pull-Ups Split
5 Sit-Ups Split
1 Wall Walks Split
Bootcamp

Friday, February 2nd, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform 2 Sets of the Following:
10 Empty Bar Deadlift
6 Deadlift (Light Weight)
4 Deadlift (Light Weight)
2 Deadlift (Moderate Weight)

Strength

Deadlifts
Build to a Heavy 1 Reps in 10 Minutes

WOD

Workout Format
For Time ~ In Pairs
Competitive
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups Split
20 Sit-Ups Split
6 Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Performance
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups on Rings With Feet on Floor Split
20 Sit-Ups Split
6 Scaled Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Lifestyle
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Ring Rows
20 Sit-Ups Split
6 Inchworm Split
Cash-Out
4 Gym Lengths of Lunges Sync.

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
6 Lunges
3 Commando Pull-Ups Split
5 Sit-Ups Split
1 Wall Walks Split
Flash

Thursday, February 1st, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row

WOD

Workout Format
For Time ~ 3 Rounds
Competitive
25 Box Jumps
25 Toes to Bar
25 Push-Ups
Performance
25 Box Jumps or Steps
25 Knees to Chest
25 Elevated Push-Ups
Lifestyle
25 Box Step UPS
25 Leg or Knee Raises
25 Elevated Push-Ups

Conditioning Warm-Up

5 Minutes to Do 3-5 Rounds of Wod Warm-up
5 Box Jumps
5 Toes to Bar
5 Push-ups
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