Workouts

Today & Previous Upcoming
Flash

Wednesday, February 7th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Box Jumps
2 Jumping Pull-Ups
2 Kettlebell Swings
2 Walking Lunges
2 Knees-To-Elbows
2 Push Presses
2 Kettlebell Deadlifts
2 Wall Balls
2 Burpees
10 Double-Unders

Strength

Every 1 Minute on the Minute X 4 Rounds
8 Ball Chest Pass

WOD

Workout Format
For Time ~ 25 Minute Time Cap
Competitive
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (50/35)
50 Walking Lunges
50 Knees-To-Elbows
50 Push Presses (45/35)
50 Kettlebell Deadlifts (50/35)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders
Performance
50 Box Jumps or Step UPS (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knees-To-Chest
50 Push Presses (45/35)
50 Kettlebell Deadlifts (35/25)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders or 85 Single Unders
Lifestyle
50 Box Step UPS
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Assisted Lunges
50 Hanging Knee Raises
50 Push Presses
50 Kettlebell Deadlifts
50 Wall Balls
50 No Push-up Burpees
50 Single Unders
Bootcamp

Tuesday, February 6th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Bent Over Band Lat Pull In
Extra Rom Db Tricep Extensions
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Strict Press
8 Barbell Push Press @ Approx. 40% 1RM or Build Weight
5 Barbell Push Press @ Approx. 50% 1RM or Build Weight
1 Barbell Push Press @ Approx. 60% 1RM or Build Weight

Strength

Every Minute on the Minute X 4 Rounds
4 Touch and Go Cleans @ a Challenging Weight
Every 1 Minutes on the Minute X 5 Rounds
Push Press 3 Reps @ Approx. 60% 1RM or Build Each Set.
Every 2 Minutes on the Minute X 3 Rounds
10 Push-Ups
8 Pull-Ups

WOD

Workout Format
For Time ~ 25 Minute Time Cap
Competitive
5KM Row
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Performance
4KM Row
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Lifestyle
20 Minutes Row
Every 1.5 Minutes on the Minute 2 No Push-up Burpee
Flash

Tuesday, February 6th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Bent Over Band Lat Pull In
Extra Rom Db Tricep Extensions
-Into-
4 Minutes to Perform 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

Strength

Every Minute on the Minute X 4 Rounds
4 Touch and Go Cleans @ a Challenging Weight

WOD

Workout Format
For Time ~ 25 Minute Time Cap
Competitive
5KM Row
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Performance
4KM Row
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Lifestyle
20 Minutes Row
Every 1.5 Minutes on the Minute 2 No Push-up Burpee
Bootcamp

Monday, February 5th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
1 Rounds / 20 Seconds Each
Straddle Forward Fold in and Outs
Knee Over Toe Lunge Left
Knee Over Toe Lunge Right
Dynamic Squats
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Back Squat @ 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
5 Squat Jumps
5 Sit-Ups
20 SEC Bike

Strength

Back Squat
Every 2 Minutes on the Minute X 3 Rounds
Back Squat 5 Reps @ Approx. 70% 1RM or Build Each Set.
Every 4 Minutes on the Minute X 3 Rounds
Rear Foot Elevated Split Squat 10 Reps per Side (Hold Onto Something for Balance if Needed)
Snatch Grip Deadlift X 8 Reps

WOD

Workout Format
For Time ~ 16 Minute Time Cap
Competitive
30-20-10-5
Squats
Sit-Ups
Cal Bike
Performance
30-20-10-5
Squats
Sit-Ups
Cal Bike
Lifestyle
20-15-10-5
Box Squats
Crunches
Cal Bike
Strength

Monday, February 5th, 2024 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Lunges
Air Squats
Glute Bridge

Secondary Strength Movement

Back Squat

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

Accessory

In 20 Minutes
1) Walking Lunges 3 Sets X 10 Reps per Side / Rest 1.5 Minutes
2) Seated Band Ham Curls 3 Sets X 15 Reps / Rest 1 Minute
3) Sandbag Hip Thrusts 3 Sets X 15 Reps / Rest 1 Minute
Flash

Monday, February 5th, 2024 - Flash Class

General Warm-Up

3 minutes Cardio of Choice
-into-
1 rounds / 20 seconds each
Straddle Forward Fold In and Outs
Knee Over Toe Lunge Left
Knee Over Toe Lunge Right
Dynamic Squats
-into-
6 Minutes to perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ approx. 40% 1RM or build weight
6 Barbell Back Squat @ 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
5 Squat Jumps
5 Sit-ups
20 sec Bike

Strength

Every 2 Minutes on the Minute X 3 Rounds
Back Squat 5 Reps @ Approx. 70% 1RM or Build Each Set

WOD

Workout Format
For Time ~ 16 Minutes
Competitive
30-20-10-5
Squat Jumps
Sit-Ups
Cal Bike
Performance
30-20-10-5
Squats
Sit-Ups
Cal Bike
Lifestyle
20-15-10-5
Box Squats
Crunches
Cal Bike
Strength

Sunday, February 4th, 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

Push Press

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

Accessory

In 20 Minutes
3 Sets
8-12 Barbell Skull Crushers
- Rest 30 Seconds -
10-15 DB Front Raise
- Rest 30 Seconds -
8-12 DB Lateral Raise
- Rest 2 Minutes -
Bootcamp

Saturday, February 3rd, 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

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up

WOD

Workout Format
For Time ~ In Teams of 3
(All Athletes Do the Thrusters. 1 Athlete Works on the Rig at a Time, While the Other 2 Hold Their Db’s in a Front Rack Position, Switch Anytime)
Competitive
Buy-in
500M Row Each
For Time in Teams of 3
21 Sync Double Db Thrusters (50/35)
45 Pull-Ups
15 Sync Double Db Thrusters
30 Chest to Bar
9 Sync Double Db Thrusters
15 Strict Pull-Ups
Performance
21 Sync Double Db Thrusters (35/25)
45 Ring Rows
15 Sync Double Db Thrusters
30 Pull-Ups
9 Sync Double Db Thrusters
15 Chest to Bar
Lifestyle
Buy-in
1.5 Minute Row Each
For Time in Teams of 3
21 Sync Double Db Thrusters
45 Dumbbell Row
15 Sync Double Db Thrusters
30 Ring Rows
9 Sync Double Db Thrusters
15 Jumping Pull-Ups
Strength

Saturday, February 3rd, 2024 - ATS Day 87

Clean Warm Up: 10 minutes

A) 3 sets: 5 Muscle Clean + 5 No-Feet Clean
w/ empty bar
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar

Secondary Strength Movement

Back Squat

E2:30MOM4
1st set: 7 @ 60%
2nd set: 7 @ 65%
3rd set: 5 @ 70%
4th set: 3 @ 75%
% of Back Squat

Clean Complex

E2:30MOM5
2 Paused Clean (3s at knee) + 1 Clean
60-70% of Clean/ Light to Moderate
Paused Clean Pull (3s at knee)
E2:00MOM3
3 @ 80%
% of Clean
General

Saturday, February 3rd, 2024 - OLY Foundations Day 155

Warm Up - 3 Rounds, 10 Minutes

10x Band Shoulder Rotations
5x Empty Bar Good Morning
5x Double KB OHS w/ moderate KB
6x Spider Man Lunge Hold 2s

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

E3:00MOM6
Split Jerk
1st set: 3 @ 65%
2nd set: 2 @ 70%
3rd set: 2 @ 75%
4th set: 1 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 90%
% of Jerk

Snatch Balance & OHS Work

E2:30MOM6
1 Snatch Balance + 2 OHS
1st sets: 65%
2nd set: 70%
THEN…
😈😈😈
1 Snatch Balance + 1 OHS
3rd set: 75%
4th set: 80%
5th set: 85%
6th set: 85-90%
Bootcamp

Friday, February 2nd, 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)
2 Deadlift (Moderate Weight)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
6 Lunges
3 Commando Pull-Ups Split
5 Sit-Ups Split
1 Wall Walks Split

Strength

Deadlifts
Build to a Heavy 1 Reps in 10 Minutes

WOD

Workout Format
For Time ~ In Pairs
Competitive
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups Split
20 Sit-Ups Split
6 Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Performance
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups on Rings With Feet on Floor Split
20 Sit-Ups Split
6 Scaled Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Lifestyle
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Ring Rows
20 Sit-Ups Split
6 Inchworm Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Strength

Friday, February 2nd, 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

Deadlift

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

Accessory

In 20 Minutes
3 Rounds
10-15 Bulgarian Split Squats ~ Per Side
- Rest 1 Minutes -
20-30 Barbell Hip Thrusts
- Rest 2 Minutes -
Flash

Friday, February 2nd, 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

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
6 Lunges
3 Commando Pull-Ups Split
5 Sit-Ups Split
1 Wall Walks Split

WOD

Workout Format
For Time ~ In Pairs
Competitive
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups Split
20 Sit-Ups Split
6 Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Performance
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups on Rings With Feet on Floor Split
20 Sit-Ups Split
6 Scaled Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Lifestyle
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Ring Rows
20 Sit-Ups Split
6 Inchworm Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Bootcamp

Thursday, February 1st, 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)

Conditioning Warm-Up

5 Minutes To Do 3-5 Rounds of WOD Warm-Up
5 Box Jumps
5 Toes to Bar
5 Push-Ups

Strength

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

WOD

Workout Format
For Time ~ 3 Rounds
Competitive
25 Box Jumps
25 Toes to Bar
25 Push-Ups
Performance
25 Box Jumps or Steps
25 Knees to Chest
25 Elevated Push-Ups
Lifestyle
25 Box Step UPS
25 Leg or Knee Raises
25 Elevated Push-Ups
Flash

Thursday, February 1st, 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

Conditioning Warm-Up

5 Minutes to Do 3-5 Rounds of Wod Warm-up
5 Box Jumps
5 Toes to Bar
5 Push-ups

WOD

Workout Format
For Time ~ 3 Rounds
Competitive
25 Box Jumps
25 Toes to Bar
25 Push-Ups
Performance
25 Box Jumps or Steps
25 Knees to Chest
25 Elevated Push-Ups
Lifestyle
25 Box Step UPS
25 Leg or Knee Raises
25 Elevated Push-Ups
Bootcamp

Wednesday, January 31st, 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)
2 Bench Press (Moderate Weight)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Cleans
5 Chest To Bar Pull-Ups

Strength

Bench Press
Build to a Heavy 1 Rep in 10 Minutes

WOD

Workout Format
For Time

21 ~ 15 ~ 9
Competitive
Cleans (165/115)
Chest to Bar Pull-Ups
Performance
Cleans (115/80)
Pull-Ups
Lifestyle
Cleans
Jumping Pull-Ups
Strength

Wednesday, January 31st, 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 Incline DB Strict Press
- Rest 30 Seconds -
8-12 DB Skull Crushers
Rest 30 Seconds
10-15 DB Rear Delt Fly
- Rest 2 Minutes -
Flash

Wednesday, January 31st, 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

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Cleans
5 Chest to Bar Pull-ups

WOD

Workout Format
For Time
21-15-9
Competitive
Cleans (165/115)
Chest to Bar Pull-ups
Performance
Cleans (115/80)
Pull-ups
Lifestyle
Cleans
Jumping Pull-ups
Bootcamp

Tuesday, January 30th, 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 -

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Back Squat
5 Box Step-Ups
20 SEC. Air Bike

Strength

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

WOD

Workout Format
For Time
Competitive
30 Back Squats (200/140)
40 Box Step-Ups
50 Cal Air Bike
Performance
30 Back Squats (135/95)
40 Box Step-Ups
40 Cal Air Bike
Lifestyle
30 Air Squat
30 Box Step-Ups
3 Minute Air Bike
Flash

Tuesday, January 30th, 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

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Back Squat
5 Box Step-Ups
20 SEC. Air Bike

WOD

Workout Format
For Time
Competitive
30 Back Squats (200/140)
40 Box Step-Ups
50 Cal Air Bike
Performance
30 Back Squats (135/95)
40 Box Step-Ups
40 Cal Air Bike
Lifestyle
30 Air Squat
30 Box Step-Ups
3 Minute Air Bike
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