Workouts

Today & Previous Upcoming
Bootcamp

Wednesday, January 24th, 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 the Following:
10 Empty Bar Bench Press
6 Bench Press (Light Weight)
4 Bench Press (Light Weight)
1 Bench Press (2 Rep Working Weight)

Strength

Bench Press
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
AMRAP30
Competitive
25 Shuttle Runs
25 Burpees
50 Weighted Russian Twists (20/15)
50 Slam Balls (20/15)
100 Skips
100 Mountain Climbers
Performance
25 Shuttle Runs
25 Burpee
50 Russian Twists
50 Slam Balls (20/15)
100 Skips
100 Mountain Climbers
Lifestyle
15 Shuttle Runs
15 Elevated No Push-up Burpee
30 Russian Twists
30 Slam Balls (15/10)
50 Skips
50 Flutter Kicks

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Shuttle Runs
5 Burpees
5 Weighted Russian Twists (20/15)
5 Slam Balls (20/15)
20 Skips
10 Mountain Climbers
Flash

Tuesday, January 23rd, 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

Strength

High Jumps
Every 1.5 Minutes on the Minutes X 4 Rounds
8 High Jumps

WOD

Workout Format
For Time
 
Competitive
12-9-6-3
Snatch (135/95)
40-30-20-10
Cal Row
Performance
12-9-6-3
Snatch (95/65)
40-30-20-10
Cal Row
Lifestyle
12-9-6-3
Snatch
30-20-10-5
Cal Row

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Snatches Build to working weight
20 second row
Bootcamp

Tuesday, January 23rd, 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
With Coach Using a PVC, Then With the Empty Bar (2 Rounds)
3 Muscle Clean
3 Hang Clean
3 Full Clean
3 Front Squat
- Rest 30 Seconds -

Strength

Clean
Every 1 Minutes on the Minutes X 12 Rounds
Build to a Heavy 1 Rep

WOD

Workout Format
For Time
Competitive
12-9-6-3
Snatch (135/95)
40-30-20-10
Cal Row
Performance
12-9-6-3
Snatch (95/65)
40-30-20-10
Cal Row
Lifestyle
12-9-6-3
Snatch
30-20-10-5
Cal Row

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Snatches Build to Working Weight
20 Second Row
Strength

Monday, January 22nd, 2024 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Leg Swings Right
Leg Swings Left
Squat Hold Hip Shift
Glute Bridge

Secondary Strength Movement

Back Squat

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

Accessory

In 20 Minutes
3 Sets
8-12 Heel Elevated Back Squat
- Rest 1 Minute -
10-15 Good Mornings
- Rest 2 Minutes -
Flash

Monday, January 22nd, 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

Strength

Goblet Squats
Every 1:30 on the Minute x 4 Rounds
16 Goblet Squats

WOD

Workout Format
As Many Rounds As Possible ~ 15 Minutes
Competitive
8 Chest to Bar
16 Single Db Snatch (65/45)
24/18 Cal Bike
Performance
8 Pull-up
16 Single Db Snatch (45/30)
24/18 Cal Bike
Lifestyle
8 Jumping Pull-up
16 Single Db Snatch
18/14 Cal Bike

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Chest to Bar
4 Single Db Snatch (65/45)
20 SEC. Bike
Bootcamp

Monday, January 22nd, 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 the Following:
10 Empty Bar Back Squat
6 Back Squat (Light Weight)
4 Back Squat (Light weight)
1 Back Squat (2 Rep working weight)

Strength

Back Squat
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
As Many Reps As Possible ~ 15 Minutes
Competitive
8 Chest to Bar
16 Single Db Snatch (65/45)
24/18 Cal Bike
Performance
8 Pull-up
16 Single Db Snatch (45/30)
24/18 Cal Bike
Lifestyle
8 Jumping Pull-up
16 Single Db Snatch
18/14 Cal Bike

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Chest to Bar
4 Single Db Snatch (65/45)
20 SEC. Bike
Strength

Sunday, January 21st, 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 Strict DB Press
- Rest 1 Minute -
10-15 Pull-Ups
- Rest 2 Minutes -

Push Press

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

Saturday, January 20th, 2024 - ATS Day 85

Clean Warm Up: 10 minutes

A) 3 sets: 5 Floating Clean Pull + 5 Muscle Clean + 5 Front Squats
w/ empty bar
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar

Clean Complex

E2:30MOM5
3 Yo-Yo Clean Pull + 1 Floating Clean (Below Knee) + 1 Clean
60-70% of Clean/ Light to Moderate

Front Squat

Build into a 1RM
E2:30MOM10
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 2 @ 75 %
4th set: 2 @ 80%
5th set: 2 @ 85%
6th set: 1 @ 90%
7th set: 1
8th set: 1
9th set: 1
10th set: 1
% of Front Squat
General

Saturday, January 20th, 2024 - OLY Foundations Day 153

Warm Up - 3 Rounds, 10 Minutes

10x Small Plate Shoulder Cars
10x Band Shoulder Rotations
5x Empty Bar Good Morning
5x Dynamic Squats

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

E3:00MOM5
Split Jerk
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 2 @ 80%
% of Jerk

Snatch Balance & OHS Work

E2:30MOM6
1 Snatch Balance + 2 OHS
1st set: 50-55%
2nd sets: 55-60%
3rd set: 60-65%
THEN… 😈😈😈😈
1 Snatch Balance + 1OHS
4th set: 65-70%
5th set: 70-75%
6th set: 75-80%
Bootcamp

Saturday, January 20th, 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 Pairs
6 Rounds
Competitive
10 Strict Pull-Ups (Sync)
20 Back Squats (135/95) (Split)
30 Cal Bike (Split)
Performance
10 Negative Pull-Ups (Sync)
20 Back Squats (95/65) (Split)
30 Cal Bike
Lifestyle
10 Ring Rows (Sync)
20 Back Squats (Split)
20 Cal Bike (Split)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
3 Strict Pull-Ups (Sync)
5 Back Squats (135/95) (Split)
20 Seconds Bike (Split)
Strength

Friday, January 19th, 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
8-12 Deadlift with 3 second Eccentric
- Rest 2 Minutes -
60-120 Seconds Single Arm Farmer Hold
- Rest 2 Minutes -

Deadlift

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

Friday, January 19th, 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

Strength

KB Deadlifts
Every 1:30 on the Minute X 4 Rounds
11 KB Deadlifts

WOD

Workout Format
For Time ~ In Pairs
10 Rounds
Competitive
3 Burpee Pull-up Sync
6 Toes to Bar Sync
9 Box Jumps Sync
Performance
3 Burpee Pull-up Sync
6 Knees to Chest Sync
9 Box Jumps or Steps Sync
Lifestyle
3 Burpee Pull-up Sync
6 Knee Raies Sync
9 Box Step UPS Sync

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
1 Burpee Pull-up Sync
3 Toes to Bar Sync
4 Box Jumps Sync
Bootcamp

Friday, January 19th, 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)
1 Deadlift (2 Rep Working Weight)

Strength

Deadlifts
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
For Time ~ In Pairs
Competitive
10 Rounds
3 Burpee Pull-up Sync
6 Toes to Bar Sync
9 Box Jumps Sync
Performance
10 Rounds
3 Burpee Pull-up Sync
6 Knees to Chest Sync
9 Box Jumps or Steps Sync
Lifestyle
10 Rounds
3 Burpee Pull-up Sync
6 Knee Raies Sync
9 Box Step UPS Sync

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
1 Burpee Pull-up Sync
3 Toes to Bar Sync
4 Box Jumps Sync
Flash

Thursday, January 18th, 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

Strength

Pull Ups
30 Seconds Work / 30 Seconds Rest X 5 Rounds
Max Pull-Ups (Min. 3 Reps)

WOD

Workout Format
As Many Rounds As Possible in 10 Minutes
Competitive
3 Wall Walks
2 Deadlifts (275/190)
Performance
3 Scaled Wall Walks
2 Deadlifts (190/135)
Lifestyle
3 Inchworm
2 Deadlifts

Conditioning Warm-Up

5 Minutes to Do 3-5 Rounds of Wod Warm-up
1 Wall Walk
1 Deadlift
Bootcamp

Thursday, January 18th, 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:
6 Bent Over Barbell Row
6 Negative Pull-Ups (Use Band if Needed)

Strength

Pull-Ups
30 Seconds Work / 90 Seconds Rest X 5 Rounds
Max Weighted Pull-Ups (Min. 3 Reps)

WOD

Workout Format
As Many Rounds As Possible in 10 Minutes
Competitive
3 Wall Walks
2 Deadlifts (275/190)
Performance
3 Scaled Wall Walks
2 Deadlifts (190/135)
Lifestyle
3 Inchworm
2 Deadlifts

Conditioning Warm-Up

5 Minutes To Do 3-5 Rounds of WOD Warm-Up
1 Wall Walk
1 Deadlift
Strength

Wednesday, January 17th, 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 6 Reps / Rest as Needed / Starting at Empty Bar

Accessory

3 Rounds
8-12 Bench Press W/ 3 Second Eccentric & 2 Second Pause
- Rest 1 Minute -
10-15 Rear Delt Flys
10-15 Skull Crushers
- Rest 2 Minutes -
Flash

Wednesday, January 17th, 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

Strength

Push-Ups
Every 1:30 Minutes on the Minute X 4 Rounds
12 Push-Ups or Weighted Push-Ups

WOD

Workout Format
For Time ~ In Pairs
Switch Every Time a Break Is Taken on either the Bench or the Sandbag.
Competitive
120 Dumbbell Bench Press (65/45)
Partner a Works on Bench Press
Partner B Sandbag Hold (150/100)
Performance
120 Dumbbell Bench Press (45/30)
Partner a Works on Bench Press
Partner B Sandbag Hold (100/50)
Lifestyle
120 Dumbbell Bench Press
Partner a Works on Bench Press
Partner B Sandbag Hold

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Dumbbell Bench Press
1 Sandbag Clean
Bootcamp

Wednesday, January 17th, 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 the Following:
10 Empty Bar Bench Press
6 Bench Press (Light Weight)
4 Bench Press (Light Weight)
1 Bench Press (2 Rep Working Weight)

Strength

Bench Press
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
For Time ~ In Pairs
Switch Every Time a Break Is Taken on either the Bench or the Sandbag.
Competitive
120 Dumbbell Bench Press (65/45)
Partner a Works on Bench Press
Partner B Sandbag Hold (150/100)
Performance
120 Dumbbell Bench Press (45/30)
Partner a Works on Bench Press
Partner B Sandbag Hold (100/50)
Lifestyle
120 Dumbbell Bench Press
Partner a Works on Bench Press
Partner B Sandbag Hold

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Dumbbell Bench Press
1 Sandbag Clean
Flash

Tuesday, January 16th, 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

Strength

High Jumps
Every 1.5 Minutes on the Minutes X 4 Rounds
7 High Jumps

WOD

Workout Format
For Time
30-20-10-20-30
Competitive
KB Swings (50/35)
Cal Air Bike
Air Squats
Performance
KB Swings (35/25)
Cal Air Bike
Air Squats
Lifestyle
KB Swings
Half Cal Air Bike
Air Box Squats

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
8 KB Swings
20 SEC Air Bike
8 Air Squats
Bootcamp

Tuesday, January 16th, 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
With Coach Using a PVC, Then With the Empty Bar (2 Rounds)
3 Muscle Clean
3 Hang Clean
3 Full Clean
3 Front Squat
- Rest 30 Seconds -

Strength

Clean
Every 1.5 Minutes on the Minutes X 8 Rounds
Build to a Heavy 2 Reps

WOD

Workout Format
For Time
30-20-10-20-30
Competitive
KB Swings (50/35)
Cal Air Bike
Air Squats
Performance
KB Swings (35/25)
Cal Air Bike
Air Squats
Lifestyle
KB Swings
Half Cal Air Bike
Air Box Squats

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
8 KB Swings
20 Sec Air Bike
8 Air Squats
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