Workouts

Today & Previous Upcoming
Flash

Wednesday, November 15th, 2023 - Flash Class

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
Every Minute on the Minute for 20 Minutes

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
3 Ring Dips @ Workout Scale
3 Strict Pull-Ups @ Workout Scale

Notes

COMPETITIVE
Odd ~ 3 Reps of Ring Dips
Even ~ 3 Reps of Strict Pull-up
Add 1 Rep Each Round Until Failure

PERFORMANCE
Odd ~ 3 Reps of Push-Ups
Even ~ 3 Reps of Assisted Strict Pull-up
Add 1 Rep Each Round Until Failure

LIFESTYLE
Odd ~ 3 Reps of Z Press
Even ~ 3 Reps of Db Rows
Add 1 Rep Each Round Until Failure
Bootcamp

Wednesday, November 15th, 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
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
8 Bench Press
5 Bench Press

Strength

Bench Press
Build to a Heavy 4 Reps in 10 Minutes

WOD

Workout Format
Every Minute on the Minute for 20 Minutes Complete
Competitive
Odd ~ 3 Reps of Ring Dips
Even ~ 3 Reps of Strict Pull-up
Add 1 Rep Each Round Until Failure
Performance
Odd ~ 3 Reps of Push-Ups
Even ~ 3 Reps of Assisted Strict Pull-up
Add 1 Rep Each Round Until Failure
Lifestyle
Odd ~ 3 Reps of Z Press
Even ~ 3 Reps of Db Rows
Add 1 Rep Each Round Until Failure

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
3 Ring Dips @ Workout Scale
3 Strict Pull-Ups @ Workout Scale
Flash

Tuesday, November 14th, 2023 - Flash Class

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
As Many Rounds As Possible in 15 minutes
Competitive
20 Single Db Snatch @ (50/35)
20/15 Cals Air Bike
Performance
20 Single Db Snatch @ (35/25)
16/13 Cals Air Bike
Lifestyle
20 Single Db Snatch
2 Minutes Air Bike

Conditioning Warm-Up

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

6 Db Snatches @ Workout Weight
20 Second Air Bike
Bootcamp

Tuesday, November 14th, 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
Strength Warm-up
With Coach Using a PVC, Then With the Empty Bar
2 Rounds
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 4 ~ per side ~ 10 minutes

WOD

Workout Format
As Many Rounds As Possible in 15 Minutes
Competitive
20 Burpee Single Db Snatch @ (50/35)
20/15 Cals Air Bike
Performance
20 Burpee Single Db Snatch @ (35/25)
16/13 Cals Air Bike
Lifestyle
20 Burpee Single Db Snatch
2 Minutes Air Bike

Conditioning Warm-Up

5 Minutes to do 1 ~ 3 Rounds of WOD Warm- Up
6 Db Snatchs @ Workout Weight
20 Second Air Bike
General

Monday, November 13th, 2023 - Dryland Training

General Warm-Up

4 lengths running
1 length walking knee hugs
1 length butt kicks
1 length high knees
1 length hamstring stretch / arm sweep
1 length side shuffles (L)
1 length side shuffles (R)
1 length back peddling
1 length lunges
1 length karaoke

Game - Dodgeball

10 Jumping Jacks to get back in game

Game - PVC Pipes

If team cannot get 5 in a row in 5 minutes, penalty is given.

Team WOD

2 Teams of 5; First team to 3000m wins.
Station 1: Row
Station 2: Plank
Station 3: Wall Sit
Station 4: Work
Station 5: Rest
Work:
3 Box Climb Overs
6 Slam Balls
9 Lunges
12 Situps

Cooldown - Flowers by Moby (Bring Sally Up)

Air Squats

Cooldown - Happy by Pharrell Williams

Running, burpee every time we hear "Happy"
Bootcamp

Monday, November 13th, 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
Competitive
10 Handstand Push-Ups
15 Deadlifts (250/175)
25 Box Jumps (30/24)
50 Pull-Ups
100 Wall Ball Shots (20/14)
200 Double-Unders
400 Meter Run (With 45/35 Plate)
Performance
10 Push-Ups
15 Deadlifts (175/125)
25 Box Jumps (24/20)
50 Jumping Pull-Ups
100 Wall Ball Shots (14/10)
200 Double Unders or 340 Single Unders
400 Meter Run
Lifestyle
10 Elevated Push-Ups
15 Deadlifts
25 Box Step-Ups
50 Ring Rows
100 Wall Ball Shots
200 Single Unders
400 Meter Run

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
3 Handstand Push-Ups
5 Deadlifts (250/175)
5 Box Jumps (30/24)
5 Pull-Ups
5 Wall Ball Shots (20/14)
15 Double-Unders
200 Meter Run
Strength

Sunday, November 12th, 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
8-12 Z Press
- Rest 30 Seconds -
8-12 Bent Over Row
- Rest 30 Seconds -
8-12 DB Skull Crushers
- Rest 2 Minutes -

Push Press

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

Saturday, November 11th, 2023 - ATS Day 75

Secondary Strength Movement

Back Squat

E2:30MOM6
4 @ 70%
4 @ 75%
2 @ 80%
2 @ 85%
2 @ 90%
2 @ 95%

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

Clean Pull From Plates

E2:00MOM3
2x 5s tempo pull (shrug or high)
95% Clean/Heavy
General

Saturday, November 11th 2023 - OLY Foundations Day 143

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
5x Band Sword Pull Parts
5x Plate OHS
5x Squat to hold 2s
4x Lunge & Reach to Hold 2s

Press & Snatch Warm Up (A): 15 Minutes

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

Push Press + Push Jerk

E2:00MOM4
2 Push Press + 2 Push Jerk
60-70% Push Press or Push Jerk

Snatch Work

E2:30MOM5
3x (3s pause Below Knee + 3s pause Above Knee + 3s Mid-Thigh then Snatch)
60% -> 65% for last 3 sets
% of Snatch
Bootcamp

Saturday, November 11th, 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 Rows
Band Pass Throughs

WOD

Workout Format
Murph
Competitive
- In a Weighted Vest -
1.6km Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1.6km Run
Performance
1.6km Run
10 Rounds
10 Jumping Pull-Ups
20 Elevated Push-Ups
30 Air Squats
1.6km Run
Lifestyle
1.6km Run
10 Rounds
10 Ring Rows
20 Elevated Push-Ups
30 Air Squats
1.6km Run

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
200M Run
5 Pull-up
5 Push-Ups
8 Air Squats
Strength

Friday, November 10th, 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 Deadlifts - 4 second Eccentric
- Rest 1 Minute -
8-12 Chest Supported DB Row
- Rest 2 Minutes -

Deadlift

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

Friday, November 10th, 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 Rows
Band Pass Throughs

WOD

Workout Format
As Many Reps as Possible in 15 Minutes
Competitive
12 Double Db Snatch (35/25)
20 Double Db Box Step Over (20”)
Performance
12 Double Db Snatch (25/15)
20 Double Db Box Step Over (20”)
Lifestyle
12 Double Db Snatch
20 Box Step Over

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Double Db Snatch @ Working Weight
5 Double Db Box Step Over @ Workout Scale
Bootcamp

Friday, November 10th, 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 Rows
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 4 Reps in 10 Minutes

WOD

Workout Format
As Many Rounds As Possible in 15 Minutes
Competitive
12 Double Db Snatch (35/25)
20 Double Db Box Step Over (20”)
Performance
12 Double Db Snatch (25/15)
20 Double Db Box Step Over (20”)
Lifestyle
12 Double Db Snatch
20 Box Step Over

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Double Db Snatch @ Working Weight
5 Double Db Box Step Over @ Workout Scale
Flash

Thursday, November 9th, 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 Rows
Band Pass Throughs

WOD

Workout Format
For Time (10 minute Time Cap) - Test Workout
Competitive
21-15-9
Cleans (135/95)
Ring Dips
Performance
21-15-9
Cleans (95/65)
Ring Dips or Assisted Ring Dips
Lifestyle
21-15-9
Cleans
Push-Ups or Elevated Push-Ups

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Cleans @ Warm-up to Working Weight
5 Ring Dips @ Workout Scale
Bootcamp

Thursday, November 9th, 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 Rows
Band Pass Throughs
Strength Warm-up
6 Negative Pull-Ups (Use Band if Needed)

Strength

In 15 Minutes, Complete:
3-6 Weighted Strict Chin-Ups or Hardest Variation
Into, 3 Rounds
8-10 Strict Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
- Rest 1 Minute -

WOD

Workout Format
For Time (10 minute Time Cap) - Test Workout
Competitive
21-15-9
Cleans (135/95)
Ring Dips
Performance
21-15-9
Cleans (95/65)
Ring Dips or Assisted Ring Dips
Lifestyle
21-15-9
Cleans
Push-Ups or Elevated Push-Ups

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Cleans @ Warm-up to Working Weight
5 Ring Dips @ Workout Scale
Strength

Wednesday, November 8th, 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 6 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
10-15 reps per side- Single Arm DB Row
- Rest 30 Seconds -
10-15 Bench Press
- Rest 30 Seconds -
60-60 second Side Plank
- Rest 2 Minutes -
Flash

Wednesday, November 8th, 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 Rows
Band Pass Throughs

WOD

Workout Format
As Many Rounds As Possible In 20 Minutes

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
4 Double Db Thrusters @ Workout Weight
4 Toes-To-Bar @ Workout Scale
12 Double-Unders @ Workout Scale

Notes

COMPETITIVE
4 Double Db Thrusters (50/35)
6 Toes-To-Bar
24 Double-Unders

PERFORMANCE
4 Double Db Thrusters (35/25)
6 Hanging Leg Raises
24 Double-Unders or 40 Single Unders

LIFESTYLE
4 Double Db Thrusters
6 Sit-Ups
24 Single Unders
Bootcamp

Wednesday, November 8th, 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
Bans Rows
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
8 Bench Press
5 Bench Press

Strength

Bench Press
Build to a Heavy 4 Reps in 10 Minutes

WOD

Workout Format
As Many Reps as Possible in 20 Minutes
Competitive
4 Double Db Thrusters (50/35)
6 Toes-To-Bar
24 Double-Unders
Performance
4 Double Db Thrusters (35/25)
6 Hanging Leg Raises
24 Double-Unders or 40 Single Unders
Lifestyle
4 Double Db Thrusters
6 Sit-Ups
24 Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
4 Double Db Thrusters @ Workout Weight
4 Toes-To-Bar @ Workout Scale
12 Double-Unders @ Workout Scale
Flash

Tuesday, November 7th, 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 Crawls
Push-up to Downward Dog
Band Rows
Band Pass Throughs

WOD

Workout Format
5 Rounds for Time (28 minute Time Cap)
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

Tuesday, November 7th, 2023 - Bootcamp

General Warm-Up

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

Strength

Every 2 Minutes on the Minute x 5 Rounds
Snatch - Build to a Heavy 3 Reps

WOD

Workout Format
5 Rounds For Time (28 minutes Time Cap) - Test Workout
Competitive
500M Row
Rest 2 Minutes
Performance
500M Row
Rest 2 Minutes
Lifestyle
2 Minutes 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
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