Workouts

Today & Previous Upcoming
Flash

Monday, December 18th, 2023 - 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
AMRAP 20
Competitive
5 Wall Walks
10 Hop Squats
10/8 Cals Row
* Add 5 Hop Squats and 10/8 Cals Each Round
Performance
5 Scaled Wall Walks
10 Air Squats
10/8 Cals Row
* Add 5 Air Squats and 10/8 Cals Each Round
Lifestyle
5 Inch Worms
10 Box Squats
10/8 Cals Row
* Add 5 Box Squats Each Round

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Wall Walks
5 Squat Hops
20 Second Row
Bootcamp

Monday, December 18th, 2023 - Bootcamp

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 Warm-up
Every Minute on the Minute X 3 Minutes
10 Back Squat Empty Bar
6 Back Squat
3 Back Squat

Strength

Back Squat
Build to a Heavy 6 in 10 Minutes

WOD

Workout Format
AMRAP 20
Competitive
5 Wall Walks
10 Hop Squats
10/8 Cals Row
* Add 5 Hop Squats and 10/8 Cals Each Round
Performance
5 Scaled Wall Walks
10 Air Squats
10/8 Cals Row
* Add 5 Air Squats and 10/8 Cals Each Round
Lifestyle
5 Inch Worms
10 Box Squats
10/8 Cals Row
* Add 5 Box Squats Each Round

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Wall Walks
5 Squat Hops
20 Second Row
Strength

Sunday, December 17th, 2023 – 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
4 Rounds
10-15 DB Skull Crushers
- Rest 1 Minute -
8-12 Palms up Barbell Bent Over Row
- Rest 2 Minutes -

Push Press

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

Saturday, December 16th, 2023 - ATS Day 80

Clean Warm Up: 10 minutes

A) 3 sets: 5 Strict Press in Split + 3 Jerk Balance
w/ empty bar
B) 3 sets: 3 BTN (Behind the Neck) Split Jerk w/ 3 sec pause
w/ empty bar
B) 3 sets: 5 Muscle Clean + 5 Front Squats
w/ empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar

C&J

E2:30MOM5
1 High Hang + 1 Low Hang + 1 Floor + 1 Split Jerk
60-65%
% of C&J

Front Squat

E2:30MOM5
2x 5-sec tempo FS + 2 Front Squats
1st set: 60%
Remaining sets @ 70%
% of Front Squat
General

Saturday, December 16th 2023 - OLY Foundations Day 148

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10 Plate Halos
5x Dynamic Squats
5x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s

Snatch Warm Up: 15 Minutes

A) 3 sets : 3 Snatch Grip RDL + 3 Muscle Snatch
w/ empty bar
B) 3 sets: 3 Snatch Balance + 3 OHS
w/ empty bar
C) 3 sets: 2 Dip Power Snatch + 2 Dip Squat Snatch
w/ empty bar

Snatch Work

E2:00MOM5
2 Snatch Pulls + 1 Power Snatch + 1 Snatch
60-65%
% of Snatch

OHS Work

E2:30MOM5
2 Snatch Balance/Snatch + 3 OHS
60% -> 65% -> 70% for last 3 sets
% of Snatch
Bootcamp

Saturday, December 16th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
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
In Pairs, Every Minute on the Minute, Alternating Partners Until 300 Burpees Are Completed
Competitive
10 Single DB Snatches (50/35)
10 Single DB Front Squats (50/35)
Max Burpees
Performance
10 Single DB Snatches (35/25)
10 Single DB Front Squats (35/25)
Max Burpees
Lifestyle
10 Single DB Snatches
10 Air Squats
Max No Push-up Burpees

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Single DB Snatches
5 Single DB Front Squats
5 Burpees
Strength

Friday, December 15th, 2023 – 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
4 Rounds
8-12 Barbell Glute Bridge
- Rest 2 Minute -
60-90 Seconds Philly Holds
- Rest 2 Minutes -

Deadlift

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

Friday, December 15th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
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
In Pairs for Time
12-10-8-6-4
Competitive
Sync Squat Snatches (95/65)
Sync Bar Facing Burpees
Performance
Sync Squat Snatches (45/35)
Sync Bar Facing Burpees
Lifestyle
Sync Front Squat
Sync Bar Facing No Push-up Burpees

Conditioning Warm-Up

Every Minute on the Minute X 5 Minutes
3 Squat Snatches
5 Bar Facing Burpees
Bootcamp

Friday, December 15th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
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 Warm-up
Every Minute on the Minute X 3 Minutes
12 Empty Bar Deadlifts
8 Deadlifts
4 Deadlifts

Strength

Deadlifts
Build to a Heavy 8 Reps in 10 Minutes

WOD

Workout Format
In Pairs for Time
12-10-8-6-4
Competitive
Sync Squat Snatches (95/65)
Sync Bar Facing Burpees
Performance
Sync Squat Snatches (45/35)
Sync Bar Facing Burpees
Lifestyle
Sync Front Squat
Sync Bar Facing No Push-up Burpees

Conditioning Warm-Up

Every Minute on the Minute X 5 Minutes
3 Squat Snatches
5 Bar Facing Burpees
Flash

Thursday, December 14th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
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
5 Rounds, For Time (28 Minute Time Cap)
Re-Test Workout Nov. 7th
Competitive
500M Row
- Rest 2 Minutes -
Performance
500M Row
- Rest 2 Minutes -
Lifestyle
2 Minute Row
- Rest 2 Minutes -

Conditioning Warm-Up

Every Minute on the Minute X 5 Minutes
Row @ 50% Effort
Row @ 60% Effort
Row @ 70% Effort
Row @ 80% Effort
Row @ 90% Effort
Bootcamp

Thursday, December 14th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
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 Warm-up
6 Negative Pull-Ups (Use Band if Needed)

Strength

Every Minute on the Minute X 10 Minutes
1) Max Assisted Pull-Ups (Min. 8 Reps)
2) Rest

WOD

Workout Format
5 Rounds, For Time (28 Minute Time Cap)
Re-Test Workout Nov. 7th
Competitive
500M Row
- Rest 2 Minutes -
Performance
500M Row
- Rest 2 Minutes -
Lifestyle
2 Minute Row
- Rest 2 Minutes -

Conditioning Warm-Up

Every Minute on the Minute X 5 Minutes
Row @ 50% Effort
Row @ 60% Effort
Row @ 70% Effort
Row @ 80% Effort
Row @ 90% Effort
Strength

Wednesday, December 13th, 2023 – 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 2 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
4 Rounds
10-15 Bench Press
- Rest 1 Minutes -
8-12 Single Arm Dumbbell Row
- Rest 2 Minutes -
Flash

Wednesday, December 13th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
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
AMRAP 20
Competitive
In a Vest (20/14)
15 Chest to Bar Pull-Ups
15 Air Squats
30 Shuttle Runs
Performance
15 Pull-Ups
15 Air Squats
30 Shuttle Runs
Lifestyle
15 Jumping Pull-Ups or Ring Rows
15 Air Squats
30 Shuttle Runs

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Chest to Bar Pull-up
5 Air Squats
5 Shuttle Runs
Bootcamp

Wednesday, December 13th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
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 Warm-up
With Coach Using a PVC Then With the Empty Bar, 2 Rounds
12 Empty Bar Bench Press
8 Bench Press
4 Bench Press

Strength

Bench Press
Build to a Heavy 8 reps in 10 Minutes

WOD

Workout Format
AMRAP 20
Competitive
In a Vest (20/14)
15 Chest to Bar Pull-Ups
15 Air Squats
30 Shuttle Runs
Performance
15 Pull-Ups
15 Air Squats
30 Shuttle Runs
Lifestyle
15 Jumping Pull-Ups or Ring Rows
15 Air Squats
30 Shuttle Runs

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Chest to Bar Pull-up
5 Air Squats
5 Shuttle Runs
Flash

Tuesday, December 12th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
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
4 Rounds for Time
Competitive
21/17 Cal Air Bike
14 Wall Balls (20/14)
7 Deadlifts (275/195)
Performance
21/17 Cal Air Bike
14 Wall Balls (14/10)
7 Deadlifts (195/135)
Lifestyle
21/17 Cal Air Bike
14 Wall Balls
7 Deadlifts

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 sec Bike
5 Wall Balls
2 Deadlifts (Warm-up to Working Weight)
Bootcamp

Tuesday, December 12th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
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 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

Cleans
Every 2 minutes on the minutes x 5 rounds
Build to a Heavy 3 reps

WOD

Workout Format
4 Rounds for Time
Competitive
21/17 Cal Air Bike
14 Wall Balls (20/14)
7 Deadlifts (275/195)
Performance
21/17 Cal Air Bike
14 Wall Balls (14/10)
7 Deadlifts (195/135)
Lifestyle
21/17 Cal Air Bike
14 Wall Balls
7 Deadlifts

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 sec Bike
5 Wall Balls
2 Deadlifts (Warm-up to Working Weight)
Strength

Monday, December 11th, 2023 – 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 2 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
4 Sets
10-15 DB Split Squats Per Side
- Rest 1 Minute -
8-12 Stiff Leg Deadlifts
- Rest 2 Minutes -
Flash

Monday, December 11th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
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

Competitive
AMRAP 3
Max Strict Pull-Ups
- Rest 1 Minute -
AMRAP 3
Max Push-Ups
- Rest 1 Minute -
AMRAP 3
Max Sit-Ups
Performance
AMRAP 3
Max Ring Rows Parallel With the Floor
- Rest 1 Minute -
AMRAP 3
Max Elevated Push-Ups
- Rest 1 Minute -
AMRAP 3
Max Sit-Ups
Lifestyle
AMRAP 3
Max Ring Rows
- Rest 1 Minute -
AMRAP 3
Max Elevated Push-Ups
- Rest 1 Minute -
AMRAP 3
Max Sit-Ups

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Strict Pull-Ups
5 Push-Ups
5 Sit-Ups
Bootcamp

Monday, December 11th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
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 Warm-up
Every Minute on the Minute X 3 Minutes
12 Reps With an Empty Bar
8 Reps With Light Weights
4 Reps With Your First Set Weight

Strength

Back Squat
Build to a Heavy 8 in 10 minutes

WOD

Competitive
AMRAP 3
Max Strict Pull-Ups
- Rest 1 Minute -
AMRAP 3
Max Push-Ups
- Rest 1 Minute -
AMRAP 3
Max Sit-Ups
Performance
AMRAP 3
Max Ring Rows Parallel With the Floor
- Rest 1 Minute -
AMRAP 3
Max Elevated Push-Ups
- Rest 1 Minute -
AMRAP 3
Max Sit-Ups
Lifestyle
AMRAP 3
Max Ring Rows
- Rest 1 Minute -
AMRAP 3
Max Elevated Push-Ups
- Rest 1 Minute -
AMRAP 3
Max Sit-Ups

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Strict Pull-Ups
5 Push-Ups
5 Sit-Ups
Strength

Sunday, December 10th, 2023 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push Press With Empty Bar
Ring Rows
Band Tricep Press Downs

Accessory

In 20 Minutes
4 Rounds
10-15 DB Skull Crushers
- Rest 1 Minute -
8-12 Palms up Barbell Bent Over Row
- Rest 2 Minutes -

Push Press

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