Workouts

Today & Previous Upcoming
Bootcamp

Monday, January 29th, 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 Back Squat
6 Back Squat (Light Weight)
4 Back Squat (Light weight)
2 Back Squat (Moderate Weight)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Double Db Deadlifts
3 Double Db Hang Power Cleans
3 Double Db Shoulder to Overhead

Strength

Back Squat
Build to a Heavy 1 Rep in 10 Minutes

WOD

Workout Format
5 Rounds ~ For Time
Competitive
12 Double Db Deadlifts (50’s/35’s)
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead
Performance
12 Double Db Deadlifts (35’s/25’s)
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead
Lifestyle
12 Double Db Deadlifts
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead
Strength

Monday, January 29th, 2024 – 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 6 Rep / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Sets
15-20 Weighted Box Step Ups ~ Per Side
- Rest 2 Minute -
30-60 Second Planks
- Rest 1 Minutes -
Flash

Monday, January 29th, 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 Double Db Deadlifts
3 Double Db Hang Power Cleans
3 Double Db Shoulder to Overhead

WOD

Workout Format
5 Rounds ~ For Time
Competitive
12 Double Db Deadlifts (50’s/35’s)
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead
Performance
12 Double Db Deadlifts (35’s/25’s)
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead
Lifestyle
12 Double Db Deadlifts
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead
Strength

Sunday, January 28th, 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 Seated DB Arnold Press
- Rest 30 Seconds -
8-12 Single Arm DB Row
- Rest 30 Seconds -
8-12 DB Skul Crushers
- Rest 2 Minutes -
Bootcamp

Saturday, January 27th, 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
5 Push Ups
5 Cal Row
5 Wall Balls
5 Burpee Box Jumps
5 Sit Ups

WOD

Workout Format
In Pairs ~ 25 Minutes ~ Split Reps
Competitive
20 Push-Ups
6, 25M Farmer Carries (50/35)
20 Cal Row
20 Wall Balls (20/14)
10 Burpee Box Jumps (24”/20”)
40 Sit-Ups
Performance
20 Elevated Push-Ups
6, 25M Farmer Carries (50/35)
20 Cal Row
20 Wall Balls (20/14)
10 Burpee Box Set-Ups (24”/20”)
40 Sit-Ups
Lifestyle
20 Elevated Push-Ups
6, 25M Farmer Carries
20 Cal Row
20 Wall Balls
10 No Push-up Burpee Box Set-Ups
40 Sit-Ups
Strength

Saturday, January 27th, 2024 - ATS Day 86

Clean Warm Up: 10 minutes

A) 3 sets: 5 Floating Clean Pull + 5 Muscle Clean + 5 Front Squats
w/ empty bar
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar

Halt Clean Deadlift

E2:00MOM3
3 @ 80%
% of Clean

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
3 Yo-Yo Clean Pull + 1 Floating Clean (Below Knee) + 1 Clean
60-70% of Clean/ Light to Moderate
General

Saturday, January 27th, 2024 - OLY Foundations Day 154

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 @ 60%
2nd set: 3 @ 65%
3rd set: 2 @ 70%
4th set: 2 @ 75%
5th set: 1 @ 80%
6th set: 1 @ 85%
% of Jerk

Snatch Balance & OHS Work

E2:30MOM6
1 Snatch Balance + 2 OHS
1st sets: 60%
2nd set: 65%
3rd set: 70%
THEN…
😈😈😈
1 Snatch Balance + 1 OHS
4th set: 75%
5th set: 80%
6th set: 80-85%
Bootcamp

Friday, January 26th, 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)
1 Deadlift (2 Rep Working Weight)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
10 Double Unders
5 Sit-Ups
5 Push-Ups

Strength

Deadlifts
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
For Time ~ In Pairs
Competitive
10 Rounds
50 Double Under Split
40 Sit-Ups Split
30 Push-Ups Split
Performance
10 Rounds
50 Single Under Split
40 Sit-Ups Split
30 Elevated Push-Ups Split
Lifestyle
10 Rounds
40 Single Under Split
30 Sit-Ups Split
20 Elevated Push-Ups Split
Strength

Friday, January 26th, 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 Stiff Leg Sumo Deadlift
- Rest 1 Minutes -
45-90 second ~ per side ~ Side Plank
- Rest 2 Minutes -
Flash

Friday, January 26th, 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
10 Double Unders
5 Sit-Ups
5 Push-Ups

Strength

KB Deadlifts
Every 1:30 on the Minute X 4 Rounds
12 KB Deadlifts

WOD

Workout Format
For Time ~ In Pairs
10 Rounds
Competitive
10 Rounds
50 Double Under Split
40 Sit-Ups Split
30 Push-Ups Split
Performance
10 Rounds
50 Single Under Split
40 Sit-Ups Split
30 Elevated Push-Ups Split
Lifestyle
10 Rounds
40 Single Under Split
30 Sit-Ups Split
20 Elevated Push-Ups Split
Bootcamp

Thursday, January 25th, 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
4 Front Squats (Build to Heaviest Working Weight)
4 Burpee Over Bar
15 Double Unders

Strength

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

WOD

Workout Format
For Time
Competitive
10 Front Squats (135/95)
10 Burpee Over Bar
35 Double Unders
7 Front Squats (155/110)
10 Burpee Over Bar
35 Double Unders
4 Front Squats (185/130)
10 Burpee Over Bar
35 Double Unders
1 Front Squats (225/160)
10 Burpee Over Bar
35 Double Unders
Performance
10 Front Squats (95/65)
10 Burpee Over Bar
35 Double Unders or 60 Single Unders
7 Front Squats (115/80)
10 Burpee Over Bar
35 Double Unders or 60 Single Unders
4 Front Squats (135/95)
10 Burpee Over Bar
35 Double Unders or 60 Single Unders
1 Front Squats (155/110)
10 Burpee Over Bar
35 Double Unders or 60 Single Unders
Lifestyle
10 Front Squats
10 No Push-up Burpee
35 Single Unders
7 Front Squats
10 No Push-up Burpee
35 Single Unders
4 Front Squats
10 No Push-up Burpee
35 Single Unders
1 Front Squats
10 No Push-up Burpee
35 Single Unders
Flash

Thursday, January 25th, 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
4 Front Squats (Build to Heaviest Working Weight)
4 Burpee Over Bar
15 Double Unders

Strength

Pull Ups
30 Seconds Work / 30 Seconds Rest X 5 Rounds
Max Ring Rows (Min. 3 Reps)

WOD

Workout Format
For Time
Competitive
10 Front Squats (135/95)
10 Burpee Over Bar
35 Double Unders
7 Front Squats (155/110)
10 Burpee Over Bar
35 Double Unders
4 Front Squats (185/130)
10 Burpee Over Bar
35 Double Unders
1 Front Squats (225/160)
10 Burpee Over Bar
35 Double Unders
Performance
10 Front Squats (95/65)
10 Burpee Over Bar
35 Double Unders or 60 Single Unders
7 Front Squats (115/80)
10 Burpee Over Bar
35 Double Unders or 60 Single Unders
4 Front Squats (135/95)
10 Burpee Over Bar
35 Double Unders or 60 Single Unders
1 Front Squats (155/110)
10 Burpee Over Bar
35 Double Unders or 60 Single Unders
Lifestyle
10 Front Squats
10 No Push-up Burpee
35 Single Unders
7 Front Squats
10 No Push-up Burpee
35 Single Unders
4 Front Squats
10 No Push-up Burpee
35 Single Unders
1 Front Squats
10 No Push-up Burpee
35 Single Unders
Bootcamp

Wednesday, January 24th, 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)
1 Bench Press (2 Rep Working Weight)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Shuttle Runs
5 Burpees
5 Weighted Russian Twists (20/15)
5 Slam Balls (20/15)
20 Skips
10 Mountain Climbers

Strength

Bench Press
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
AMRAP30
Competitive
25 Shuttle Runs
25 Burpees
50 Weighted Russian Twists (20/15)
50 Slam Balls (20/15)
100 Skips
100 Mountain Climbers
Performance
25 Shuttle Runs
25 Burpee
50 Russian Twists
50 Slam Balls (20/15)
100 Skips
100 Mountain Climbers
Lifestyle
15 Shuttle Runs
15 Elevated No Push-up Burpee
30 Russian Twists
30 Slam Balls (15/10)
50 Skips
50 Flutter Kicks
Strength

Wednesday, January 24th, 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 Bench Press
- Rest 1 Minute -
8-12 Barbell Bent Over Row
- Rest 2 Minutes -
Flash

Wednesday, January 24th, 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
5 Shuttle Runs
5 Burpees
5 Weighted Russian Twists (20/15)
5 Slam Balls (20/15)
20 Skips
10 Mountain Climbers

Strength

Push-Ups
Every 1:30 Minutes on the Minute X 4 Rounds
13 Push-Ups or Weighted Push-Ups

WOD

Workout Format
AMRAP30
Competitive
25 Shuttle Runs
25 Burpees
50 Weighted Russian Twists (20/15)
50 Slam Balls (20/15)
100 Skips
100 Mountain Climbers
Performance
25 Shuttle Runs
25 Burpee
50 Russian Twists
50 Slam Balls (20/15)
100 Skips
100 Mountain Climbers
Lifestyle
15 Shuttle Runs
15 Elevated No Push-up Burpee
30 Russian Twists
30 Slam Balls (15/10)
50 Skips
50 Flutter Kicks
Bootcamp

Tuesday, January 23rd, 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
5 Snatches Build to Working Weight
20 Second Row

Strength

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

WOD

Workout Format
For Time
Competitive
12-9-6-3
Snatch (135/95)
40-30-20-10
Cal Row
Performance
12-9-6-3
Snatch (95/65)
40-30-20-10
Cal Row
Lifestyle
12-9-6-3
Snatch
30-20-10-5
Cal Row
Flash

Tuesday, January 23rd, 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
5 Snatches Build to working weight
20 second row

Strength

High Jumps
Every 1.5 Minutes on the Minutes X 4 Rounds
8 High Jumps

WOD

Workout Format
For Time
 
Competitive
12-9-6-3
Snatch (135/95)
40-30-20-10
Cal Row
Performance
12-9-6-3
Snatch (95/65)
40-30-20-10
Cal Row
Lifestyle
12-9-6-3
Snatch
30-20-10-5
Cal Row
Bootcamp

Monday, January 22nd, 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 Back Squat
6 Back Squat (Light Weight)
4 Back Squat (Light weight)
1 Back Squat (2 Rep working weight)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Chest to Bar
4 Single Db Snatch (65/45)
20 SEC. Bike

Strength

Back Squat
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
As Many Reps As Possible ~ 15 Minutes
Competitive
8 Chest to Bar
16 Single Db Snatch (65/45)
24/18 Cal Bike
Performance
8 Pull-up
16 Single Db Snatch (45/30)
24/18 Cal Bike
Lifestyle
8 Jumping Pull-up
16 Single Db Snatch
18/14 Cal Bike
Strength

Monday, January 22nd, 2024 – 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 6 Rep / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Sets
8-12 Heel Elevated Back Squat
- Rest 1 Minute -
10-15 Good Mornings
- Rest 2 Minutes -
Flash

Monday, January 22nd, 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
2 Chest to Bar
4 Single Db Snatch (65/45)
20 SEC. Bike

Strength

Goblet Squats
Every 1:30 on the Minute x 4 Rounds
16 Goblet Squats

WOD

Workout Format
As Many Rounds As Possible ~ 15 Minutes
Competitive
8 Chest to Bar
16 Single Db Snatch (65/45)
24/18 Cal Bike
Performance
8 Pull-up
16 Single Db Snatch (45/30)
24/18 Cal Bike
Lifestyle
8 Jumping Pull-up
16 Single Db Snatch
18/14 Cal Bike
Prev1...8788899091...172Next