Workouts

Today & Previous Upcoming
Bootcamp

Friday, March 29th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds of 20 Seconds Work Each
Arm Cirlces
Alternating Lunges
Band Wrist Curls
Single Arm Band Overhead Press Right
Single Arm Band Overhead Press Left

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
20 seconds Bike
5 Burpees
5 DB Snatches
5 Sit-ups
5 Single DB Push Jerk
5 Air Squats

WOD

Workout Format
3 Rounds for Time in Teams of 3
Competitive
75 Cals Bike
60 Burpees
60 DB Snatches (50/35)
60 Sit-ups
60 Single DB Push Jerk (50/35)
60 Goblet Squats (50/35)
Performance
75 Cals Bike
60 Burpees
60 DB Snatches (35/25)
60 Sit-ups
60 Single DB Push Jerk (35/25)
60 Goblet Squats (35/25)
Lifestyle
75 Cals Bike
60 No Push-up Burpees
60 DB Snatches
60 Sit-ups
60 Single DB Push Jerk
60 Air Squats
Bootcamp

Thursday, March 28th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
3 Deadlifts (Warm-up to Working Weight)
-Into-
1 Rounds
200M Run
5 Push-Ups

Strength

Every 2 Minutes on the Minutes X 3 Rounds
10 Touch and Go Snatches @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken
Every 2.5 Minutes on the Minutes X 3 Rounds
10 Touch and Go Clean and Jerks @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken

WOD

Workout Format
5 Rounds ~ 15 Minute Time Cap
Competitive
200M Run
15 Push-Ups
10 Deadlifts (185/125)
Performance
200M Run
15 Elevated Push-Ups
10 Deadlifts (135/95)
Lifestyle
200M Run
10 Elevated Push-Ups
10 Deadlifts
Flash

Thursday, March 28th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
3 Deadlifts (Warm-up to Working Weight)
-Into-
1 Rounds
200M Run
5 Push-Ups

Strength

Every 2.5 Minutes on the Minutes X 3 Rounds
10 Touch and Go Clean and Jerks @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken

WOD

Workout Format
5 Rounds ~ 15 Minute Time Cap
Competitive
200M Run
15 Push-Ups
10 Deadlifts (185/125)
Performance
200M Run
15 Elevated Push-Ups
10 Deadlifts (135/95)
Lifestyle
200M Run
10 Elevated Push-Ups
10 Deadlifts
Bootcamp

Wednesday, March 27th, 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 Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges
-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 30% 1RM or Build Weight

Conditioning Warm-Up

10 Cals

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 Minute on the Minute X 3 Rounds
5 Sit-up Ball Throw to a Partner

WOD

Competitive
5 Rounds
20 Seconds Max Cal Air Bike
2 Minutes Rest
Performance
4 Rounds
20 Seconds Max Cal Air Bike
2.5 Minutes Rest
Lifestyle
3 Rounds
20 Seconds Max Cal Air Bike
3 Minutes Rest
Strength

Wednesday, March 27th, 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
Band Upright Rows to Press
Empty Bar Bench Press

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
Main Movement
5 Sets X 3 Reps @ 78% 1 Rm / Rest 2-4 Minutes

Accessory

1) Strict Barbell Press 4 Sets X 10 Reps / Rest 90 Seconds
2) Single Arm Db Row 4 Sets X 10 per Side / Rest 90 Seconds
3) Push-Ups 4 Sets X 15 Reps / Rest 60 Seconds
4) Db Skull Crushers 4 Sets X 10 Reps / Rest 60 Seconds
Flash

Wednesday, March 27th, 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 Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges
-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)

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.

WOD

Competitive
5 Rounds
20 Seconds Max Cal Air Bike
2 Minutes Rest
Performance
4 Rounds
20 Seconds Max Cal Air Bike
2.5 Minutes Rest
Lifestyle
3 Rounds
20 Seconds Max Cal Air Bike
3 Minutes Rest
Bootcamp

Tuesday, March 26th, 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
Band Lat Pull Downs
Calf Raises
-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)
1-2 Rounds
2 Burpees
2 Devil Press
10 Double Unders

Strength

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
Pull Ups
Every 1.5 Minutes on the Minutes X 4 Rounds
5 Weighted Pull-Ups

WOD

Workout Format
4 Rounds ~ 15 Minute Time Cap
Competitive
8 Devil Press 35/25
50 Double Unders
Performance
8 Devil Press 25/15
50 Double Unders or 85 Single Unders
Lifestyle
8 Devil Press
50 Single Unders
Flash

Tuesday, March 26th, 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
Band Lat Pull Downs
Calf Raises
-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)
1-2 Rounds
2 Burpees
2 Devil Press
10 Double Unders

Strength

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
4 Rounds ~ 15 Minute Time Cap
Competitive
8 Devil Press (35/25)
50 Double Unders
Performance
8 Devil Press (25/15)
50 Double Unders or 85 Single Unders
Lifestyle
8 Devil Press
50 Single Unders
Bootcamp

Monday, March 25th, 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
Drop Squats
Lying Leg Raises
Band Pull Aparts
-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)
1-3 Rounds
4 Double Db Squat Cleans
4 Toes to Bar
20 Seconds Row

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
For 10 Rounds
40 Seconds Dead Hang / 20 Seconds Rest

WOD

Workout Format
21-15-9 reps for time (15 minute time cap)
Competitive
Double Db Squat Cleans (35/25)
Toes to Bar
Cal Row
Performance
Double Db Squat Cleans (25/15)
Knees to Chest
Cal Row
Lifestyle
Med Ball Squat Cleans
Knees Raises
Row Pulls
Strength

Monday, March 25th, 2024 – Squat

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

Secondary Strength Movement

Back Squat

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

Accessory

1) Barbell Good Mornings 5 Sets X 10 Reps / Rest 90-120 Seconds
2) Split Squats 5 Sets X 12 Reps per Side / Rest 90-120 Seconds
3) Barbell Ab Roll Outs 5 Sets X 10 Reps / Rest 90-120 Seconds
Flash

Monday, March 25th, 2024 - Flash Class

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
Drop Squats
Lying Leg Raises
Band Pull Aparts
-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 
(Suggested Warm-up)
1-3 Rounds
4 Double Db Squat Cleans
4 Toes to Bar
20 Seconds Row

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

WOD

Workout Format
21-15-9 Reps for Time (15 Minute Time Cap)
Competitive
Double Db Squat Cleans (35/25)
Toes to Bar
Cal Row
Performance
Double Db Squat Cleans (25/15)
Knees to Chest
Cal Row
Lifestyle
Med Ball Squat Cleans
Knees Raises
Row Pulls
Strength

Sunday, March 24th, 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 Upright Rows to Press
Empty Bar Strict Press

Push Press

30 Minutes Build to Heavy 1 Rep / Rest as Needed
You Can Follow the Below Protocol:
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

Accessory

In 15 Minutes
1) Strict Press 3 Sets X 8 Reps / Rest 1 Minutes
2) DB Kick Backs 3 Sets X 15 Reps / Rest 1 Minute
Bootcamp

Saturday, March 23rd, 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
Lying Alternating Toe Touches
Alternating Scorpion Pose

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Sandbag Cleans
3 Sit-Ups
3 Push-Ups
3 Air Squats
1 Shuttle Run

WOD

Workout Format
AMRAP 25 - In Pairs
Competitive
50 Sandbag Cleans Split (50/30)
20 Sit-Ups Sync
20 Push-Ups Sync
20 Air Squats Sync
50 Sandbag Shuttle Runs Split (50/30)
Performance
50 Sandbag Cleans Split (50/30)
20 Sit-Ups Sync
20 Elevated Push-Ups Sync
20 Air Squats Sync
50 Sandbag Shuttle Runs Split (50/30)
Lifestyle
50 Sandbag Cleans Split
20 Crunches Sync
20 Elevated Push-Ups Sync
20 Box Squats Sync
50 Sandbag Shuttle Runs Split
Strength

Saturday, March 23rd, 2024 - ATS Day 93

Clean Warm Up: 10 minutes

A) 3 sets: 3 Clean + 3 Mid-Thigh Muscle Clean
w/ empty bar
B) 3 sets: 3 Tall Clean + 3 Front Squats + 2 Split Jerk
w/ empty bar

Front Squat

E2:30MOM5
1x 2s pause FS + 4 NO PAUSE Front Squat
Total of 5 reps per set
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Front Squat

Clean Complex

E2:30MOM5
2 Clean Pull+ 1 Clean + 1 Front Squat + 1 Split Jerk
1st & 2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
% of Clean
Strength

Saturday, March 23rd, 2024 - OLY Foundations Day 161

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x PVC Ninja Shoulder Openers
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 10 Minutes

A) 3 sets : 3 Snatch Deadlift + 3 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets:
3 Tall Snatch w/ 3s pause in catch + 3 OHS
w/ empty bar

Snatch Deadlift

E2:00MOM3
4x 85-100%/Heavy
% of Snatch

Snatch Work

E2:30MOM6
2 Snatch Pull + 2 Snatch + 1 OHS
1st set: 65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Snatch
Bootcamp

Friday, March 22nd, 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
Deadbugs (Focus on Core Bracing Not Moving Your Arms or Legs)
- Into -
3 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ 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 Step Jump
1 Box Jump
2 Box Jump Overs
3 Toes to Bar
1 Bodyweight Man Maker

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
20 Box Jump Overs
10 Toes to Bar
5 Bodyweight Man Makers
Performance
20 Box Jump Overs or Step Overs
10 Knees to Chest
5 Bodyweight Man Makers
Lifestyle
20 Box Step Overs
10 Knee Raises
5 Burpees
Rest 90 Seconds
(Try not to break the toes to bar more than once per set.)
Strength

Friday, March 22nd, 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
Dynamic Squat
Empty Bar Romanian Deadlift
Alternating Scorpian Stretch

Deadlift

30 Minutes Build to Heavy 1 Rep / Rest as Needed
You Can Follow the Below Protocol:
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

Accessory

In 15 Minutes
1) DB Romanian Deadlift 3 Sets X 10 Reps / Rest 1.5 Minutes
2) Band Hip Thrusts 3 Sets X 20 Reps / Rest 1 Minute
Flash

Friday, March 22nd, 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
Deadbugs (Focus on Core Bracing Not Moving Your Arms or Legs)
- Into -
3 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ 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 Step Jump
1 Box Jump
2 Box Jump Overs
3 Toes to Bar
1 Bodyweight Man Maker

Strength

Deadlift
Every 1:15 Minutes on the Minute X 5 Rounds
3 Deadlifts @ Light Weight, Move It as Fast as Possible or Work on Technique.

WOD

Workout Format
AMRAP 15
Competitive
20 Box Jump Overs
10 Toes to Bar
5 Bodyweight Man Makers
Performance
20 Box Jump Overs or Step Overs
10 Knees to Chest
5 Bodyweight Man Makers
Lifestyle
20 Box Step Overs
10 Knee Raises
5 Burpees
- Rest 90 Seconds -
(Try not to break the toes to bar more than once per set.)
Bootcamp

Thursday, March 21st, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
3 Front Squats (Build Weight Each Set)
1 Burpee Pull-Ups

Strength

Every 2 Minutes on the Minute X 5 Rounds
5 Weighted Strict Pull-Ups or Hard Variation You Can Do.
Every Minute on the Minute X 3 Rounds
8 Bent Over DB Rows

WOD

Workout Format
AMRAP 8 ~ In Pairs
Competitive
5 Front Squats Each (155/105)
15 Burpees to Plate Sync
Performance
5 Front Squats Each (115/80)
15 Burpee to Plate Sync
Lifestyle
5 Front Squats Each
15 Elevated Burpees Sync
(Partners can work at their squats at the same time.)
Flash

Thursday, March 21st, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
3 Front Squats (Build Weight Each Set)
1 Burpee Pull-Ups

Strength

Every Minute on the Minute X 3 Rounds
8 Bent Over DB Rows

WOD

Workout Format
AMRAP 8 ~ In Pairs
Competitive
5 Front Squats Each (155/105)
15 Burpees to Plate Sync
Performance
5 Front Squats Each (115/80)
15 Burpee to Plate Sync
Lifestyle
5 Front Squats Each
15 Elevated Burpees Sync
(Partners can work at their squats at the same time.)
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