Workouts

Today & Previous Upcoming
Bootcamp

Wednesday, March 20th, 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. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
4 Hands on Bench Hops
5 DB Bench Press
2 Burpees
5 DB Push Press
10 Double Unders

Strength

Bench Press
Every 1:30 on the Minute X 4 Rounds
15 Bench Press @ Moderate Weight
- Rest 2 Minutes -
1 Set Max Push-Ups

WOD

Workout Format
For Time
Competitive
50 Hands on Bench Hops
40 DB Bench Press (35/25)
30 Burpees
40 DB Push Press (35/25)
50 Double Unders
Performance
50 Hands on Bench Hops or Step Overs
40 DB Bench Press (25/15)
30 Burpees
40 DB Push Press (25/15)
50 Double Unders or 85 Single Unders
Lifestyle
50 Hands on Bench Step Overs
40 DB Bench Press
30 Burpees
40 DB Push Press
50 Single Unders
(You Should Be Able to Move Through the Movements Smoothly Breaking as Little as Possible.)
Strength

Wednesday, March 20th, 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

30 Minutes Build to Heavy 1 Reps / 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

15 Minutes
1) Push-Ups 3 Sets X 10 Reps / Rest 1.5 Minutes
2) Tricep Cable Press Downs 3 Sets X 15 Reps / Rest 1 Minute
Flash

Wednesday, March 20th, 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. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
4 Hands on Bench Hops
5 DB Bench Press
2 Burpees
5 DB Push Press
10 Double Unders

Strength

Bench Press
Every 1:30 on the Minute X 4 Rounds
15 @ Moderate Weight

WOD

Workout Format
For Time
Competitive
50 Hands on Bench Hops
40 DB Bench Press (35/25)
30 Burpees
40 DB Push Press (35/25)
50 Double Unders
Performance
50 Hands on Bench Hops or Step Overs
40 DB Bench Press (25/15)
30 Burpees
40 DB Push Press (25/15)
50 Double Unders or 85 Single Unders
Lifestyle
50 Hands on Bench Step Overs
40 DB Bench Press
30 Burpees
40 DB Push Press
50 Single Unders

Notes

(You should be able to move through the movements smoothly breaking as little as possible.)
Bootcamp

Tuesday, March 19th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds Each
Bent Over Body Sways
PVC Pace Overs
Dynamic Squats
PVC Panda Pulls
Band Good Morning
Band Row
- Into -
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

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
5 Cleans (Adjust Weight as Needed)
1 25FT Farmer Carries

Strength

Every 1:30 on the Minute X 5 Rounds
3 Touch and Go Power Cleans @ Moderate Weight
Every Minute on the Minute X 4 Rounds
3 Clean High Pulls @ Easy Weight

WOD

Workout Format
For Time
Competitive
20-18-16-14-12-10
Cleans (75/55)
10-9-8-7-6-5
25FT Farmer Carry (50/35)
Performance
20-18-16-14-12-10
Hang Cleans (45/35)
10-9-8-7-6-5
25FT Farmer Carry (40/25)
Lifestyle
16-14-12-10-8-6
Hang Cleans or Cleans
10-9-8-7-6-5
25FT Farmer Carry

Notes

(The goal is to put your grip to the test, the cleans aren't heavy but can you hold on?)
Flash

Tuesday, March 19th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Bent Over Body Sways
PVC Pace Overs
Dynamic Squats
PVC Panda Pulls
Band Good Morning
Band Row
- Into -
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
5 Cleans (Adjust Weight as Needed)
1 25FT Farmer Carries

Strength

Every Minute on the Minute X 4 Rounds
3 Clean High Pulls @ Easy Weight

WOD

Workout Format
For Time
Competitive
20-18-16-14-12-10
Cleans (75/55)
10-9-8-7-6-5
25FT Farmer Carry (50/35)
Performance
20-18-16-14-12-10
Hang Cleans (45/35)
10-9-8-7-6-5
25FT Farmer Carry (40/25)
Lifestyle
16-14-12-10-8-6
Hang Cleans or Cleans
10-9-8-7-6-5
25FT Farmer Carry

Notes

(The Goal Is to Put Your Grip to the Test, the Cleans Aren’t Heavy but Can You Hold On?)
Bootcamp

Monday, March 18th, 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
Band Pull Aparts
Band Pull Downs
Alternating Lunges
Air Squats
-Into-
5 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
(Suggested Warm-up)
6 Negative Pull-Ups
3 Strict Pull-Ups
3 Kipping or Butterfly Pull-Ups
20 Seconds Air Bike

Strength

Back Squats
In 7 minutes build to a heavy 3 Barbell Back Squat
Rest 2 Minutes
1 set x max reps @ 10% less than the weight of your last set of 3
Split Squats
Every 1:30 on the Minute X 3 Rounds
8 per Side

WOD

Workout Format
4 Rounds
Competitive
4 Rounds
18 Pull-Ups
15 Cal Bike
Rest 1:30
Performance
13 Band Pull-Ups
11 Cal Bike
Rest 1:30
Lifestyle
10 Ring Rows
45 Seconds Air Bike
Rest 1:30

Notes

(Don't break the pull-ups into more than 2 sets. push the pace on the intervals)
Strength

Monday, March 18th, 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
Alternating Deep Lunge
Empty Bar Back Squat

Secondary Strength Movement

Back Squat

30 Minutes Build to Heavy 1 Reps / 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) Bulgarian Split Squats 3 Sets X 8 Reps per Side/ Rest 1.5 Minutes
2) Barbell Glute Bridge 3 Sets X 15 Reps / Rest 1 Minute
Flash

Monday, March 18th, 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
Band Pull Aparts
Band Pull Downs
Alternating Lunges
Air Squats

Conditioning Warm-Up

5 Minutes to Do 
(Suggested Warm-up)
6 Negative Pull-Ups
3 Strict Pull-Ups
3 Kipping or Butterfly Pull-Ups
20 Seconds Air Bike

Strength

Split Squats
Every 1:30 on the Minute X 3 Rounds
8 per Side

WOD

Workout Format
4 Rounds
Competitive
18 Pull-Ups
15 Cal Bike
Rest 1:1.5
Performance
18 Pull-Ups
15 Cal Bike
Rest 1:1.5
Lifestyle
10 Ring Rows
45 Seconds Air Bike
Rest 1:1.5

Notes

(Don’t Break the Pull-Ups Into More Than 2 Sets. Push the Pace on the Intervals)
Strength

Sunday, March 17th, 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

20 Minutes Build to Heavy 2 Reps / Rest as Needed

Accessory

In 20 Minutes
1) Incline Db Bench Press 3 Sets X 8 Reps / Rest 1 Minutes
2) Overhead Db Tricep Extension 3 Sets X 12 Reps / Rest 1 Minute
3) Single Arm Band Row 3 Sets X 15 Reps per Side / Rest 1 Minute
Bootcamp

Saturday, March 16th, 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
-Into-
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

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Rounds
2 Power Cleans (Build to Your Working Weight)
1 Round
3 Burpees Over Bar
3 Toes to Bar

WOD

Workout Format
14 Rounds in Pairs ~ You Go I Go Each Round
Competitive
7 power cleans (135/95)
7 burpees over bar
7 toes to bar
-into-
50 cal air bike split
Performance
7 Power Cleans (95/65)
7 Burpees Over Bar
7 Knees to Chest
-Into-
50 Cal Air Bike Split
Lifestyle
7 Hang Power Cleans
7 No Push-up Burpees, or Elevated Burpees
7 Knee Raises or Lying Leg Raises
-Into-
3 Minute Air Bike Each
Strength

Saturday, March 16th, 2024 - ATS Day 92

Press Warm Up

3 sets: 5 Snatch Grip Strict Press
w/ empty bar
* Practice re-racking skill

Snatch Grip Push Press

E130MOM4
3x
1st & 2nd set: 65%
3rd set: 70%
4th set: 75%
% of Push Press

Front Squat

E2:30MOM5
1x 2s pause FS + 1 1/4 FS + 2 FS
Total of 4 reps per set
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Front Squat
Strength

Saturday, March 16th, 2024 - OLY Foundations Day 160

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

Clean Warm Up: 10 minutes

A) 3 sets: 3 Yo Yo Pull + 3 Mid-Thigh Muscle Clean
w/ empty bar
B) 3 sets: 3 Tall Clean + 3 Front Squats
w/ empty bar

Snatch Deadlift

E2:00MOM3
4x 95-100%/Heavy
% of Snatch

Snatch Work

E2:00MOM5
3 Yo-Yo Pull+ 1 Below Knee Snatch + 1 OHS
1st & 2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
% of Snatch

Clean Complex

E2:00MOM5
3 Yo Yo Pull + 1 Below Knee + 1 Floor
1st & 2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
% of Clean
Bootcamp

Friday, March 15th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconsd 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

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
For Time (Time cap: 15 minutes)
Competitive
5 Rounds
10 Thrusters (95/65)
10 Chest-to-Bar Pull-ups
- Rest 1 Minute -
5 Rounds
7 Thrusters (135/95)
7 Bar Muscle-ups
Performance
5 Rounds
10 Thrusters (65/45)
10 Jumping Chest-to-Bar Pull-ups
- Rest 1 Minute -
5 Rounds
7 Thrusters (95/65)
7 Chin-Over-Bar Pull-ups
Lifestyle
5 Rounds
10 Thrusters
10 Jumping Pull-ups
- Rest 1 Minute -
5 Rounds
7 Thrusters
7 Ring Rows
Strength

Friday, March 15th, 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

20 Minutes Build to Heavy 2 Reps / Rest as Needed

Accessory

In 20 Minutes
1) Deadlift 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Single Leg Glute Bridge 3 Sets X 12 Reps per Side / Rest 1 Minute
3) Farmer Hold 3 Sets X 40 Seconds / Rest 1 Minute
Flash

Friday, March 15th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconsd 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

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
CrossFit Open 24.3 - For Time (Time cap: 15 minutes)
Competitive
5 Rounds
10 Thrusters (95/65)
10 Chest-to-Bar Pull-ups
- Rest 1 Minute -
5 Rounds
7 Thrusters (135/95)
7 Bar Muscle-ups
Performance
5 Rounds
10 Thrusters (65/45)
10 Jumping Chest-to-Bar Pull-ups
- Rest 1 Minute -
5 Rounds
7 Thrusters (95/65)
7 Chin-Over-Bar Pull-ups
Lifestyle
5 Rounds
10 Thrusters
10 Jumping Pull-ups
- Rest 1 Minute -
5 Rounds
7 Thrusters
7 Ring Rows
Bootcamp

Thursday, March 14th, 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
Calf Raises on a 45LB Plate
Ring Rows
Alternating Lunges
-Into-
2 Rounds
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Overhead Squats (Go Deeper Each Rep)
3 Overhead Squat

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
20 Seconds Row
15 Double Unders
20 Seconds Air Bike

Strength

Every Minute on the Minute X 5 Rounds
2 Pause at the Knee Power Snatches (Focus on Good Positions, Keep the Weight Lighter.)
Every Minute on the Minute X 5 Rounds
3 Pause in the Hole Overhead Squats (Keep the Weight Light Focus on Pushing Your Mobility.)

WOD

Workout Format
For Time in Pairs ~ Split Reps
Competitive
3000M Row
200 Double Unders
100 Cal Air Bike
Performance
2500M Row
200 Double Unders or 340 Single Unders
75 Cal Air Bike
Lifestyle
10 Minutes Row
4 Minutes Skips
10 Minutes Air Bike
Flash

Thursday, March 14th, 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
Calf Raises on a 45LB Plate
Ring Rows
Alternating Lunges
-Into-
2 Rounds
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Overhead Squats (Go Deeper Each Rep)
3 Overhead Squat

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
20 Seconds Row
15 Double Unders
20 Seconds Air Bike

Strength

Every Minute on the Minute X 5 Rounds
2 Pause at the Knee Power Snatches (Focus on Good Positions, Keep the Weight Lighter.)

WOD

Workout Format
For Time in Pairs ~ Split Reps
Competitive
3000M Row
200 Double Unders
100 Cal Air Bike
Performance
2500M Row
200 Double Unders or 340 Single Unders
75 Cal Air Bike
Lifestyle
10 Minutes Row
4 Minutes Skips
10 Minutes Air Bike
Bootcamp

Wednesday, March 13th, 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
Dynamic Squats
Band Thrusters
-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

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
5 Empty Bar Front Squat
5 Empty Bar Push Press
10 Double Unders
Rounds 2
3 Working Weight Front Squat
3 Working Weight Push Press
10 Double Unders
Round 3
3 Working Weight Thrusters

Strength

Every Minute on the Minute X 5 Rounds
3 Seated Med Ball Chest Throws
~ Into ~
In 7 Minutes Build to a Heavy 4
Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 4

WOD

Workout Format
As Many Rounds as Possible in 8 Minutes
Competitive
15 Thruster (95/65)
50 Double Unders
Performance
15 Thruster (65/45)
50 Double Unders or 85 Single Unders
Lifestyle
15 Thruster
50 Single Unders
Strength

Wednesday, March 13th, 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

20 Minutes Build to Heavy 2 Reps / Rest as Needed / Starting at Empty Bar

Accessory

20 Minutes 
1) Close Grip Bench Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 12 Reps / Rest 1 Minute
3) Chest Supported Db Row 3 Sets X 12 Reps / Rest 1 Minute
Flash

Wednesday, March 13th, 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
Dynamic Squats
Band Thrusters
-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

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
5 Empty Bar Front Squat
5 Empty Bar Push Press
10 Double Unders
Rounds 2
3 Working Weight Front Squat
3 Working Weight Push Press
10 Double Unders
Round 3
3 Working Weight Thrusters

Strength

In 7 Minutes Build to a Heavy 4 Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 4

WOD

Workout Format
As Many Rounds as Possible in 8 Minutes
Competitive
15 Thruster (95/65)
50 Double Unders
Performance
15 Thruster (65/45)
50 Double Unders or 85 Single Unders
Lifestyle
15 Thruster
50 Single Unders
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