Workouts

Today & Previous Upcoming
Strength

Friday, December 1st, 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
3 Rounds
15-20 Barbell Glute Bridge On Bench
- Rest 1 Minute -
8-12 DB Row
- Rest 2 Minutes -

Deadlift

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

Friday, December 1st, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs

WOD

Workout Format
For Distance 2 Sets Of / Rest 4 Minutes Between Sets
5 Rounds
Competitive
1 Minute Row
30 Seconds Rest
Performance
1 Minute Row
30 Seconds Rest
Lifestyle
1 Minute Row
30 Seconds Rest

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
30 Second Row
Bootcamp

Friday, December 1st, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts

Strength

Deadlifts
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
For Distance 2 Sets Of / Rest 4 Minutes Between Sets
5 Rounds
Competitive
1 Minute Row
30 Seconds Rest
Performance
1 Minute Row
30 Seconds Rest
Lifestyle
1 Minute Row
30 Seconds Rest

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
30 Second Row
Flash

Thursday, November 30th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs

WOD

Workout Format
Every Minute on the Minute X 20 Minutes
Competitive
1) 12 Pendlay Rows (95/65)
2) Max Distance Double Db Farmer Carry
Performance
1) 12 Pendlay Rows (65/45)
2) Max Distance Double Db Farmer Carry
Lifestyle
1) 12 Pendlay Rows
2) Max Distance Double Db Farmer Carry

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Pendlay Rows
20 Second Double Db Farmer Carry
Bootcamp

Thursday, November 30th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
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
Every Minute on the Minute X 20 Minutes
Competitive
1) 12 Pendlay Rows (95/65)
2) Max Distance Double Db Farmer Carry
Performance
1) 12 Pendlay Rows (65/45)
2) Max Distance Double Db Farmer Carry
Lifestyle
1) 12 Pendlay Rows
2) Max Distance Double Db Farmer Carry

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Pendlay Rows
20 Second Double Db Farmer Carry
Strength

Wednesday, November 29th, 2023 – Bench Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push-ups
Big Arm Circles
Light Barbell Row

Secondary Strength Movement

Bench Press

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

Accessory

In 20 Minutes
3 Rounds
8-12 Barbell Rows
- Rest 30 Seconds -
8-12 DB Incline Bench Press
- Rest 2 Minutes -
Flash

Wednesday, November 29th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

WOD

Workout Format
For Time ~ 18 Minutes
Competitive
30 Squat Cleans @ (135/95)
50 Double Unders
50FT Bear Crawl
Performance
30 Squat Cleans @ (95/65)
50 Double Unders or 85 Single Unders
50FT Bear Crawl
Lifestyle
30 Squat Cleans
50 Single Unders
25FT Bear Crawl

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Cleans @ Warm-up to Workout Weight
15 Double Unders @ Workout Scale
5 Push-Ups @ Workout Scale
Bootcamp

Wednesday, November 29th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
5 Bench Press
3 Bench Press

Strength

Bench Press
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
For Time ~ 18 Minutes
Competitive
30 Squat Cleans @ (135/95)
50 Double Unders
50FT Bear Crawl
Performance
30 Squat Cleans @ (95/65)
50 Double Unders or 85 Single Unders
50FT Bear Crawl
Lifestyle
30 Squat Cleans
50 Single Unders
25FT Bear Crawl

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Cleans @ Warm-up to Workout Weight
15 Double Unders @ Workout Scale
5 Push-Ups @ Workout Scale
Flash

Tuesday, November 28th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs

WOD

Workout Format
5 Rounds For Time
Competitive
8 Ring Dips
10 Toes to Bar
Performance
8 Push-Ups
10 Hanging Knees to Chest
Lifestyle
8 Elevated Push-Ups
10 Hanging Knees Raises

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Ring Dips
5 Toes to Bar
Bootcamp

Tuesday, November 28th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
2 Rounds, With Coach Using a PVC Then With the Empty Bar
3 Muscle Snatch
3 Hang Snatch
3 Snatch Balance
3 Overhead Squats
- Rest 30 Seconds -

Strength

Snatch
Every 1:30 Minutes on the Minutes X 6 Rounds
Snatch Build to a Heavy 2 Reps

WOD

Workout Format
5 Rounds For Time
Competitive
8 Ring Dips
10 Toes to Bar
Performance
8 Push-Ups
10 Hanging Knees to Chest
Lifestyle
8 Elevated Push-Ups
10 Hanging Knees Raises

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Ring Dips
5 Toes to Bar
Strength

Monday, November 27th, 2023 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Dynamic Squats
Ostrich Walk
Seated Good Mornings
Glute Bridge

Secondary Strength Movement

Back Squat

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

Accessory

In 20 Minutes
1 Round
75 Walking Lunges
- Rest 2 Minutes -
100 Band Hamstring Curls
- Rest 1 Minute -
Max Plank Hold
Flash

Monday, November 27th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostritch Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs

WOD

Workout Format
3 Rounds for Time
Competitive
18 Deadlifts (155/115)
15 Burpee Over Bar
Performance
18 Deadlifts (/)
15 Burpee Over Bar
Lifestyle
18 Deadlifts
15 No Push-up Burpee Over Bar

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Deadlifts
4 Burpee Over Bar
Bootcamp

Monday, November 27th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostritch Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 per Side Bodyweight Split Squat
8 per Side Empty Bar Split Squat
5 per Side Barbell Split Squat

Strength

Barbell Split Squat
Build to a Heavy 2 ~ per side ~ 10 minutes

WOD

Workout Format
3 Rounds for Time
Competitive
18 Deadlifts (155/115)
15 Burpee Over Bar
Performance
18 Deadlifts (/)
15 Burpee Over Bar
Lifestyle
18 Deadlifts
15 No Push-up Burpee Over Bar

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Deadlifts
4 Burpee Over Bar
Strength

Sunday, November 26th, 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
3 Rounds
10-15 Strict Press
- Rest 30 Seconds -
8-12 DB Rear Delt Fly
- Rest 30 Seconds -
8-12 Ring Rows
- Rest 2 Minutes -

Push Press

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

Saturday, November 25th, 2023 - ATS Day 77

Secondary Strength Movement

Back Squat

E2:30MOM10
Build into a heavy single/1RM
Recommend to start at 70% and build
% of Back Squat

C&J Warm Up: 10 minutes

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

Clean Work: Clean Singles- From Floor

E2:30MOM6
1st: 3 @ 65%
2nd: 3 @ 70%
3rd: 3 @ 75%
4th: 2 @ 80%
5th: 1 @ 85%
6th: 1 @ 90%
% of Clean

Snatch Tempo Deadlift

E2:00MOM3
3x 10s tempo
80% of Snatch
General

Saturday, November 25th 2023 - OLY Foundations Day 145

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

Press/Jerk & Snatch Warm Up (A): 15 Minutes

A) 3 sets: 5 Strict Press in Split + 3 Jerk Balance w/ empty bar
B) 3 sets: 3 Tall Split Jerk w/ empty bar
C) 3 sets : 3 Snatch Pull to Mid + 3 Below Knee Muscle Snatch + 3 OHS
w/ empty bar
D) 3 sets: 3 No-Feet Snatch
w/ empty bar
* Stance starts wider/OHS footwork

Paused Split Jerk from Rig

E2:00MOM4
3x (2s pause dip + 2s pause catch)
60-65% Split Jerk/Push Jerk or Light Weight

Snatch Work

E2:30MOM5
5s tempo snatch + 1 Dip Snatch + 1 OHS
60% -> 65% for last 3 sets
% of Snatch
Bootcamp

Saturday, November 25th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

WOD

Workout Format
For Time, in Teams of 3
Competitive
Buy In: 3000m Row
33 Thrusters Each (95/65)
66 Hang Cleans Each (95/65)
100 Burpee Over Bar Each
Performance
Buy In: 3000m Row
33 Thrusters Each (45/35)
66 Hang Cleans Each (45/35)
100 Burpee Over Bar Each
Lifestyle
Buy In: 3000m Row
33 Thrusters Each
66 Hang Cleans Each
100 Burpee Over Bar Each

Conditioning Warm-Up

30 Seconds Row
10 Thrusters @ Workout Weight
10 Hang Cleans @ Workout Weight
5 Burpee Over Bar @ Workout Scale
Strength

Friday, November 24th, 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
3 Rounds
8-12 DB Deadlifts
- Rest 1 Minute -
8-12 Chin-ups
- Rest 2 Minutes -

Deadlift

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

Friday, November 24th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

WOD

Workout Format
2 Rounds for Time, In Pairs
Competitive
10 Overhead Squats (135/95)
10 Box Jump Overs (24”/20”)
10 Snatches (135/95)
10 Clean and Jerk (135/95)
10 Toes to Bar
10 Burpee Pull-up
10 Toes to Bar
10 Clean and Jerk (135/95)
10 Snatches (135/95)
10 Box Jump Overs (24”/20”)
10 Overhead Squats (135/95)
Performance
10 Overhead Squats (95/65)
10 Box Jump Overs or Step Overs (24”/20”)
10 Snatches (95/65)
10 Clean and Jerk (95/65)
10 Hanging Leg Raises
10 Burpee Pull-up
10 Hanging Leg Raises
10 Clean and Jerk (95/65)
10 Snatches (95/65)
10 Box Jump Overs or Step Overs (24”/20”)
10 Overhead Squats (95/65)
Lifestyle
10 Overhead Squats
10 Box Step Overs
10 Snatches
10 Clean and Jerk
10 Hanging Knee Raises
10 Burpee DB Row
10 Hanging Knee Raises
10 Clean and Jerk
10 Snatches
10 Box Step Overs
10 Overhead Squats

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Overhead Squats @ Warm-up to Workout Weight
3 Box Jump Overs @ Workout Scale
3 Snatches @ Warm-up to Workout Weight
3 Clean and Jerk @ Warm-up to Workout Weight
3 Toes to Bar @ Workout Scale
3 Burpee Pull-up @ Workout Scale
Bootcamp

Friday, November 24th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts

Strength

Deadlifts
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
2 Rounds for Time, In Pairs
Competitive
10 Overhead Squats (135/95)
10 Box Jump Overs (24”/20”)
10 Snatches (135/95)
10 Clean and Jerk (135/95)
10 Toes to Bar
10 Burpee Pull-up
10 Toes to Bar
10 Clean and Jerk (135/95)
10 Snatches (135/95)
10 Box Jump Overs (24”/20”)
10 Overhead Squats (135/95)
Performance
10 Overhead Squats (95/65)
10 Box Jump Overs or Step Overs (24”/20”)
10 Snatches (95/65)
10 Clean and Jerk (95/65)
10 Hanging Leg Raises
10 Burpee Pull-up
10 Hanging Leg Raises
10 Clean and Jerk (95/65)
10 Snatches (95/65)
10 Box Jump Overs or Step Overs (24”/20”)
10 Overhead Squats (95/65)
Lifestyle
10 Overhead Squats
10 Box Step Overs
10 Snatches
10 Clean and Jerk
10 Hanging Knee Raises
10 Burpee DB Row
10 Hanging Knee Raises
10 Clean and Jerk
10 Snatches
10 Box Step Overs
10 Overhead Squats

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Overhead Squats @ Warm-up to Workout Weight
3 Box Jump Overs @ Workout Scale
3 Snatches @ Warm-up to Workout Weight
3 Clean and Jerk @ Warm-up to Workout Weight
3 Toes to Bar @ Workout Scale
3 Burpee Pull-up @ Workout Scale
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