Workouts

Today & Previous Upcoming
Bootcamp

Tuesday, March 12th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds Each
-Into-
Bent Over Body Sways
Dynamic Squats
No Weight Single Arm Panda Pulls Right
No Weight Single Arm Panda Pull Left
Band Good Morning
Band Strict Press
-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)
2 per Side Single KB Snatch
3 Burpees
2 per Side Box Step Overs
3 Knees to Chest
3 Single KB Swings
2 per Side Single KB Push Press
2 per Side Alternating Lunges
(Adjust Things and Do Another Round if Needed)

Strength

Every Minute on the Minute X 6 Rounds
1 Db Snatch per Side Building Weight
Every 1 Minutes on the Minute X 5 Rounds
2 Pause at the Knee Power Cleans

WOD

Workout Format
For Time in Pairs Split Reps
Competitive
80 Single KB Snatch (35/25)
80 Cal Bike
80 Burpees
80 Box Step Overs
80 Knees to Chest
80 Single KB Swings
80 Single KB Push Press
80 Alternating Lunges
Performance
80 Single KB Snatch (25/15)
80 Cal Bike
80 Burpees
80 Box Step Overs
80 Knees Raises
80 Single KB Swings
80 Single KB Push Press
80 Alternating Lunges
Lifestyle
80 Single KB Snatch
50 Cal Bike
80 No Push-up Burpees
80 Box Step Overs
80 Knees Raises
80 Single KB Swings
80 Single KB Push Press
80 Alternating Lunges
Flash

Tuesday, March 12th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Bent Over Body Sways
Dynamic Squats
No Weight Single Arm Panda Pulls Right
No Weight Single Arm Panda Pull Left
Band Good Morning
Band Strict Press
-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)
2 per Side Single KB Snatch
3 Burpees
2 per Side Box Step Overs
3 Knees to Chest
3 Single KB Swings
2 per Side Single KB Push Press
2 per Side Alternating Lunges
(Adjust Things and Do Another Round if Needed)

Strength

Every 1 Minutes on the Minute X 5 Rounds
2 Pause at the Knee Power Cleans

WOD

Workout Format
For Time in Pairs ~ Split Reps
Competitive
80 Single KB Snatch (35/25)
80 Cal Bike
80 Burpees
80 Box Step Overs
80 Knees to Chest
80 Single KB Swings
80 Single KB Push Press
80 Alternating Lunges
Performance
80 Single KB Snatch (25/15)
80 Cal Bike
80 Burpees
80 Box Step Overs
80 Knees Raises
80 Single KB Swings
80 Single KB Push Press
80 Alternating Lunges
Lifestyle
80 Single KB Snatch
50 Cal Bike
80 No Push-up Burpees
80 Box Step Overs
80 Knees Raises
80 Single KB Swings
80 Single KB Push Press
80 Alternating Lunges
Bootcamp

Monday, March 11th, 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 Good Mornings
Air Squats
Arm Swings
Band Chest Press
-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)
1-3 Rounds
5 Negative Push-Ups
5 Push-Ups
10 Sit-Ups
5 Half Squats
5 Air Squats

Strength

Back Squat
In 7 Minutes Build to a Heavy 3
Back Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3
Every Minute on the Minute X 3 Rounds
40 Second Single Arm Farmer Hold

WOD

Workout Format
21-18-15-12-9 (13 Minute Time Cap)
Competitive
Push-Ups
Sit-Ups
Air Squats
Performance
Elevated Push-Ups
Sit-Ups
Air Squats
Lifestyle
Elevated Push-Ups
Crunches
Box Squats
Strength

Monday, March 11th, 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

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

Accessory

In 20 Minutes
1) Front Squat 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Barbell Glute Bridge 3 Sets X 15 Reps / Rest 1 Minute
3) Walking Lunge 3 Sets X 8 Reps per Side / Rest 1 Minute
Flash

Monday, March 11th, 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 Good Mornings
Air Squats
Arm Swings
Band Chest Press
-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 
(Suggested Warm-up)
1-3 Rounds
5 Negative Push-Ups
5 Push-Ups
10 Sit-Ups
5 Half Squats
5 Air Squats

Strength

Back Squat
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

WOD

Workout Format
21-18-15-12-9 (13 Minute Time Cap)
Competitive
Push-Ups
Sit-Ups
Air Squats
Performance
Elevated Push-Ups
Sit-Ups
Air Squats
Lifestyle
Elevated Push-Ups
Crunches
Box Squats
Strength

Sunday, March 10th, 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) Push-Ups 3 Sets X 8 Reps / Rest 1 Minutes
2) Band Tricep Extensions 3 Sets X 15 Reps / Rest 1 Minute
3) Band Face Pulls 3 Sets X 12 Reps / Rest 1 Minute
Bootcamp

Saturday, March 9th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
2 Rounds / 20 Seconds Each
Wrist Circles
Flutter Kicks
Long Jumps
Alternating Deep Lunges

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
4 Burpees (Practice the Sync if You Do That Version)
4 Sit-Ups (Practice the Sync if You Do That Version)
20 SEC Row

WOD

Workout Format
In Pairs For Time
Competitive
21-18-15-12-9-6-3
Sync Burpees
Sync Sit-Ups
42-36-30-24-18-12-6
Cal Rows Split
Performance
21-18-15-12-9-6-3
Burpees Each
Sit-Ups Each
42-36-30-24-18-12-6
Cal Rows Split
Lifestyle
21-18-15-12-9-6
No Push-up Burpees Split
Crunches Split
30-24-20-14-10-4
Cal Rows Split
Strength

Saturday, March 9th, 2024 - ATS Day 91

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: 60%
3rd set: 65
4th set: 70%
% 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: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Front Squat

Snatch Pull Work

E2:00MOM4
3x Dip Pull
90-110%/Heavy
% of Snatch
Strength

Saturday, March 9th, 2024 - OLY Foundations Day 159

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 Work

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

Clean Complex

E2:00MOM5
3 Yo Yo Pull + 1 Below Knee + 1 Floor
65-70% OR 75-80%
% of Clean
Bootcamp

Friday, March 8th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Band Row
Alternating Lunges
High Hops
-Into-
6 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 40% 1RM or Build Weight
6 Push Press @ Approx. 50% 1RM or Build Weight
3 Push Press @ Approx. 60% 1RM or Build Weight
1 Push Press @ Approx. 65% 1RM or Build Weight

Strength

Push Press
20 Minutes Build to Heavy 2 Reps / Rest as Needed

WOD

Workout Format
CrossFit Open 24.2 - AMRAP 20
Competitive
300m Row
10 Deadlifts (185/125)
50 Double-Unders
Performance
300m Row
10 Deadlifts (135/95)
50 Double-Unders Or Single-Unders
Lifestyle
1:00 row
10 Deadlifts
50 Single-Unders
Strength

Friday, March 8th, 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) Stiff Leg Deadlift 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Bulgarian Split Squat 3 Sets X 8 Reps per Side / Rest 1 Minute
3) Single Arm Farmer Hold 3 Sets X 30 Seconds per Side / Rest 1 Minute
Flash

Friday, March 8th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Band Row
Alternating Lunges
High Hops
-Into-
6 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 40% 1RM or Build Weight
6 Push Press @ Approx. 50% 1RM or Build Weight
3 Push Press @ Approx. 60% 1RM or Build Weight
1 Push Press @ Approx. 65% 1RM or Build Weight

Strength

Push Press
20 Minutes Build to Heavy 2 Reps / Rest as Needed

WOD

Workout Format
CrossFit Open 24.2 - AMRAP 20
Competitive
300m Row
10 Deadlifts (185/125)
50 Double-Unders
Performance
300m Row
10 Deadlifts (135/95)
50 Double-Unders Or Single-Unders
Lifestyle
1:00 row
10 Deadlifts
50 Single-Unders
Bootcamp

Thursday, March 7th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round/20 Seconds Each
Band Pull Overs
Band Snatch Grip Overhead Press
Dynamic Squats
Inchworm
Squat Hops

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
As Many Rounds as Needed
2 Clean and Jerk (Build to Workout Weight)
2 Burpees Over Bar

Strength

Every Minute on the Minute X 11 Minutes
1) 3 Box Jumps (Build)
2) 5 Wall Walks or Moving Handstand Variation You Need to Work On
3) Rest
Every Minute on the Minute X 3 Rounds
1&2) 6 Strict Pull-Ups
3) Max Strict or Kipping or Butterfly Pull-Ups

WOD

Workout Format
9-6-3 Reps for Time (10 Minute Cap)
Competitive
Clean and Jerk (185/130)
Burpee Over Bar
Performance
Clean and Jerk (150/100)
Burpee Over Bar
Lifestyle
Clean and Jerk
Burpee Over Bar
Flash

Thursday, March 7th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
Band Pull Overs
Band Snatch Grip Overhead Press
Dynamic Squats
Inchworm
Squat Hops

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
As Many Rounds as Needed
2 Clean and Jerk (Build to Workout Weight)
2 Burpees Over Bar

Strength

Every Minute on the Minute X 11 Minutes
1) 3 Box Jumps (Build)
2) 5 Wall Walks or Moving Handstand Variation You Need to Work On
3) Rest

WOD

Workout Format
9-6-3 Reps for Time (10 Minute Cap)
Competitive
Clean and Jerk (185/130)
Burpee Over Bar
Performance
Clean and Jerk (150/100)
Burpee Over Bar
Lifestyle
Clean and Jerk
Burpee Over Bar
Bootcamp

Wednesday, March 6th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round
Wrist Circles
Band Front Raises
Band Pull Aparts
Inch Worms
-Into-
6 Minutes to Perform
15 Empty Bar Bench Press
8 Close Grip Bench Press @ Approx. 40% 1RM or Build Weight
6 Close Grip Bench Press @ Approx. 50% 1RM or Build Weight
3 Close Grip Bench Press @ Approx. 60% 1RM or Build Weight
1 Close Grip Bench Press @ Approx. 65% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
As Many Rounds as Needed
4 Db Bench Presss (Build to Your Working Weight)
2 Toes to Bar
2 Box Jumps (Build to Your Workout Height)

Strength

Every Minute on the Minute X 5 Rounds
3 Handstand Push-Ups or Hardest Push-up Variation
~ Into ~
In 7 Minutes Build to a Heavy 8 Close Grip Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5

WOD

Workout Format
5 Rounds for Time (14 Minute Cap)
Competitive
12 Db Bench Press (60/40)
9 Toes to Bar
6 Box Jump Overs (30/24)
Performance
12 Db Bench Press (45/30)
9 Knees to Chest
6 Box Jump or Step Overs (24/20)
Lifestyle
12 Db Bench Press
9 Knee Raises or Lying Knee Tucks
6 Box Step Overs
Strength

Wednesday, March 6th, 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) Bench Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Band Tricep Extensions 3 Sets X 15 Reps / Rest 1 Minute
3) Seated Band Row 3 Sets X 15 Reps / Rest 1 Minute
Flash

Wednesday, March 6th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Band Front Raises
Band Pull Aparts
Inch Worms
-Into-
6 Minutes to Perform
15 Empty Bar Bench Press
8 Close Grip Bench Press @ Approx. 40% 1RM or Build Weight
6 Close Grip Bench Press @ Approx. 50% 1RM or Build Weight
3 Close Grip Bench Press @ Approx. 55% 1RM or Build Weight
1 Close Grip Bench Press @ Approx. 60% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
4 Db Bench Press (Build to Your Working Weight)
2 Toes to Bar
2 Box Jumps (Build to Your Workout Height)

Strength

In 7 Minutes Build to a Heavy 8 Close Grip Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5

WOD

Workout Format
5 Rounds For Time (14 Minute Time Cap)
Competitive
12 Db Bench Press (60/40)
9 Toes to Bar
6 Box Jump Overs (30/24)
Performance
12 Db Bench Press (45/30)
9 Knees to Chest
6 Box Jump or Step Overs (24/20)
Lifestyle
12 Db Bench Press
9 Knee Raises or Lying Knee Tucks
6 Box Step Overs
Bootcamp

Tuesday, March 5th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
-Into-
Orangotang Swings
Band Pull Ins
Dynamic Squats
Alternating Deep Lunges
Downward Dog to Seal
-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 Round
1 Rounds
20 SEC. Bike
5 Sit-Ups

Strength

Every Minute on the Minute X 6 Rounds
2 Muscle Ups or Hardest Version of Pull-up You Can Do
Every 1 Minutes on the Minute X 5 Rounds
1 Clean Pull + 1 Squat Clean @ a Moderate Weight

WOD

Workout Format
4 Rounds in Pairs
Competitive
30 Cal Air Bike ~ Split
30 Sit-Ups ~ Sync
Performance
26 Cal Air Bike ~ Split
30 Sit-Ups ~ Sync
Lifestyle
2:30 Minute Air Bike ~ Split
30 Crunches ~ Sync
Flash

Tuesday, March 5th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
-Into-
Orangotang Swings
Band Pull Ins
Dynamic Squats
Alternating Deep Lunges
Downward Dog to Seal
-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 Round
20 SEC. Bike
5 Sit-Ups

Strength

Every 1 Minutes on the Minute X 5 Rounds
1 Clean Pull + 1 Squat Clean @ a Moderate Weight

WOD

Workout Format
4 Rounds in Pairs
Competitive
30 Cal Air Bike ~ Split
30 Sit-Ups ~ Sync
Performance
26 Cal Air Bike ~ Split
30 Sit-Ups ~ Sync
Lifestyle
2:30 Minute Air Bike ~ Split
30 Crunches ~ Sync
Bootcamp

Monday, March 4th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
1 Rounds / 20 Seconds Each
Elephant March
Dynamic Squats
Cat Cows
PVC Back Rack Torso Twists
-Into
6 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 40% 1RM or Build Weight
6 Barbell BackSquat @ 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

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
(Suggested Warm-up)
1-2 Rounds
2 Chest to Bar
4 Wall Ball
10 Double Unders

Strength

Back Squat
In 7 Minutes Build to a Heavy 5
Back Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5
Every Minute on the Minute X 3 Rounds
8 Barbell Sumo Deadlift

WOD

Workout Format
As Many Rounds As Possible in 13 Minutes
Competitive
10 Chest to Bar Pull-Ups
20 Wall Balls
40 Double Unders
Performance
10 Pull-Ups
20 Wall Balls
40 Double Unders or 70 Single Unders
Lifestyle
10 Jumping Pull-Ups or Ring Rows
20 Goblet Squats
40 Single Unders
Prev1...8283848586...172Next