Workouts

Today & Previous Upcoming
Flash

Wednesday, March 6th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Band Front Raises
Band Pull Aparts
Inch Worms
-Into-
6 Minutes to Perform
15 Empty Bar Bench Press
8 Close Grip Bench Press @ Approx. 40% 1RM or Build Weight
6 Close Grip Bench Press @ Approx. 50% 1RM or Build Weight
3 Close Grip Bench Press @ Approx. 55% 1RM or Build Weight
1 Close Grip Bench Press @ Approx. 60% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
4 Db Bench Press (Build to Your Working Weight)
2 Toes to Bar
2 Box Jumps (Build to Your Workout Height)

Strength

In 7 Minutes Build to a Heavy 8 Close Grip Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5

WOD

Workout Format
5 Rounds For Time (14 Minute Time Cap)
Competitive
12 Db Bench Press (60/40)
9 Toes to Bar
6 Box Jump Overs (30/24)
Performance
12 Db Bench Press (45/30)
9 Knees to Chest
6 Box Jump or Step Overs (24/20)
Lifestyle
12 Db Bench Press
9 Knee Raises or Lying Knee Tucks
6 Box Step Overs
Bootcamp

Tuesday, March 5th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
-Into-
Orangotang Swings
Band Pull Ins
Dynamic Squats
Alternating Deep Lunges
Downward Dog to Seal
-Into-
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

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Round
1 Rounds
20 SEC. Bike
5 Sit-Ups

Strength

Every Minute on the Minute X 6 Rounds
2 Muscle Ups or Hardest Version of Pull-up You Can Do
Every 1 Minutes on the Minute X 5 Rounds
1 Clean Pull + 1 Squat Clean @ a Moderate Weight

WOD

Workout Format
4 Rounds in Pairs
Competitive
30 Cal Air Bike ~ Split
30 Sit-Ups ~ Sync
Performance
26 Cal Air Bike ~ Split
30 Sit-Ups ~ Sync
Lifestyle
2:30 Minute Air Bike ~ Split
30 Crunches ~ Sync
Flash

Tuesday, March 5th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
-Into-
Orangotang Swings
Band Pull Ins
Dynamic Squats
Alternating Deep Lunges
Downward Dog to Seal
-Into-
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

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Round
20 SEC. Bike
5 Sit-Ups

Strength

Every 1 Minutes on the Minute X 5 Rounds
1 Clean Pull + 1 Squat Clean @ a Moderate Weight

WOD

Workout Format
4 Rounds in Pairs
Competitive
30 Cal Air Bike ~ Split
30 Sit-Ups ~ Sync
Performance
26 Cal Air Bike ~ Split
30 Sit-Ups ~ Sync
Lifestyle
2:30 Minute Air Bike ~ Split
30 Crunches ~ Sync
Bootcamp

Monday, March 4th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
1 Rounds / 20 Seconds Each
Elephant March
Dynamic Squats
Cat Cows
PVC Back Rack Torso Twists
-Into
6 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 40% 1RM or Build Weight
6 Barbell BackSquat @ 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
(Suggested Warm-up)
1-2 Rounds
2 Chest to Bar
4 Wall Ball
10 Double Unders

Strength

Back Squat
In 7 Minutes Build to a Heavy 5
Back Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5
Every Minute on the Minute X 3 Rounds
8 Barbell Sumo Deadlift

WOD

Workout Format
As Many Rounds As Possible in 13 Minutes
Competitive
10 Chest to Bar Pull-Ups
20 Wall Balls
40 Double Unders
Performance
10 Pull-Ups
20 Wall Balls
40 Double Unders or 70 Single Unders
Lifestyle
10 Jumping Pull-Ups or Ring Rows
20 Goblet Squats
40 Single Unders
Strength

Monday, March 4th, 2024 – Squat

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Dynamic Squat
Alternating Deep Lunge
Empty Bar Back Squat

Secondary Strength Movement

Back Squat

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

Accessory

In 20 Minutes
1) Db Split Squats 3 Sets X 8 Reps per Side / Rest 1.5 Minutes
2) Band Hamstring Curls 3 Sets X 15 Reps / Rest 1 Minute
3) Band Leg Extensions 3 Sets X 15 Reps / Rest 1 Minute
Flash

Monday, March 4th, 2024 - Flash Class

General Warm-Up

3 minutes Cardio of Choice
-into-
1 Rounds / 20 Seconds Each
Elephant March
Dynamic Squats
Cat Cows
Pvc Back Rack Torso Twists
-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 
(Suggested Warm-up)
1-2 Rounds
2 Chest to Bar
4 Wall Ball
10 Double Unders

Strength

Back Squat
In 7 Minutes Build to a Heavy 5 Barbell Back Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5

WOD

Workout Format
As Many Rounds As Possible in 13 Minutes
Competitive
10 Chest to Bar Pull-Ups
20 Wall Balls
40 Double Unders
Performance
10 Pull-Ups
20 Wall Balls
40 Double Unders or 70 Single Unders
Lifestyle
10 Jumping Pull-Ups or Ring Rows
20 Goblet Squats
40 Single Unders
Strength

Sunday, March 3rd, 2024 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Upright Rows to Press
Empty Bar Strict Press

Push Press

20 Minutes Build to Heavy 2 Reps / Rest as Needed

Accessory

In 20 Minutes
1) Strict Press 3 Sets X 8 Reps / Rest 1 Minutes
2) Db Tricep Overhead Extensions 3 Sets X 8 Reps / Rest 1 Minute
3) Rear Delt Flys 3 Sets X 12 Reps / Rest 1 Minute
Strength

Saturday, March 2nd, 2024 - RTB Lift Off 4.0

Suggested Warm Up

20 minutes to complete the following:

3. Bench Press

A) 3 sets: 5 Bench Press w/ empty bar
B) 3 Bench Press
3 sets of 3: 55/60%- 60/65% - 70/75%
% of Bench Press

4. Deadlift

A) 3 sets: 5 Deadlifts w/ empty bar
B) 3 sets of 3: 55/60%- 60/65% - 70/75%
% of Deadlift

1. Cleans

A) 3 sets: 5 Muscle Cleans + 3 Tall Cleans w/ empty bar
B) Clean Complex:
1 Hang Clean + 1 Clean + 2 Front Squats
3 sets: 55/60%- 60/65% - 70/75%
% of Clean

2. Jerk

A) 3 Sets: 3 Strict Press + 3 Jerk
(Push Jerk/Split Jerk) w/ empty bar
B) 1 Jerk (Push Jerk/ Split Jerk)
3 sets of 1: 55/60%- 60/65% - 70/75%
% of Jerk

Heats

HEAT 1 - 10:30
Dave Robichaud
Max Newbold
Maxwell Makohoniuk
Michael Beers
Ninoska Cadenas
Shelley Estabrooks

HEAT 2 - 11:30
Bradley Killen
Cara Smith
Chris Connors
Emily Ricketts
Shane Ryder
Lucas Edwards

HEAT 3 - 12:30
Adam Hamilton
Carole Maillet
Fernando Campos Garcia
Mike Dunfield
Olivia Capson
Bootcamp

Friday, March 1st, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Band Row
Alternating Lunges
High Hops
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 50% 1RM or Build Weight
3 Deadlift @ Approx. 60% 1RM or Build Weight
1 Deadlift @ Approx. 65% 1RM or Build Weight

Strength

In 7 Minutes Build to a Heavy 5 Deadlift
- Rest 2 Minutes -
1 Set x Max Reps @ 10% Less Than the Weight of Your Last Set of 5

WOD

Workout Format
CrossFit Open 24.1

21-15-9 (15 Minute Time Cap)

Notes

COMPETITIVE
21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell
(50/35)

PERFORMANCE
21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell
(35/20)

LIFESTYLE
21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell
(25/15)
Strength

Friday, March 1st, 2024 – Deadlift

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Dynamic Squat
Empty Bar Romanian Deadlift
Alternating Scorpian Stretch

Deadlift

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

Accessory

In 20 Minutes
1) Sumo Deadlift 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Split Squats 3 Sets X 8 Reps per Side / Rest 1.5 Minute
3) Hollow Holds 3 Sets X 30 Seconds / Rest 1 Minute
Flash

Friday, March 1st, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Band Row
Alternating Lunges
High Hops
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 50% 1RM or Build Weight
3 Deadlift @ Approx. 60% 1RM or Build Weight
1 Deadlift @ Approx. 65% 1RM or Build Weight

Strength

In 7 Minutes Build to a Heavy 5 Deadlift
- Rest 2 Minutes -
1 Set x Max Reps @ 10% Less Than the Weight of Your Last Set of 5

WOD

Workout Format
CrossFit Open 24.1

21-15-9 (15 Minute Time Cap)

Notes

COMPETITIVE
21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell
(50/35)

PERFORMANCE
21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell
(35/20)

LIFESTYLE
21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell
(25/15)
Bootcamp

Thursday, February 29th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round/20 Seconds Each
Band Pull Overs
Band Snatch Grip Overhead Press
Dynamic Squats
Pvc Overhead Squat
-Into-
2 Rounds
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Overhead Squats (Go Deeper Each Rep)
3 Overhead Squat

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
2 Rounds
15 Seconds Air Bike
3 Box Jumps Overs

Strength

Every Minute on the Minute x 6 Rounds
1-2) 4 Reps at 55% 1RM
3-4) 3 Reps at 60% 1RM
5) 2 Reps at 65% 1RM
6) Max Unbroken Touch and Go Reps @ 65% 1RM
Every 2 Minutes on the Minutes X 3 Rounds
5 Overhead Squats @ a Challenging Weight

WOD

Workout Format
As Many Reps As Possible in 3 Minutes/ Rest 3 Minutes x 3
Competitive
10/8 Bike Cals
10 Box Jump Overs (24/20)
Performance
10/8 Bike Cals
10 Jump Squats
Lifestyle
30 Seconds Air Bike
10 Air Squats
Flash

Thursday, February 29th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
Band Pull Overs
Band Snatch Grip Overhead Press
Dynamic Squats
Pvc Overhead Squat
-Into-
2 Rounds
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Overhead Squats (Go Deeper Each Rep)
3 Overhead Squat

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
2 Rounds
15 Seconds Air Bike
3 Box Jumps Overs

Strength

Every Minute on the Minute X 6 Rounds
1-2) 4 Reps at 55% 1RM
3-4) 3 Reps at 60% 1RM
5) 2 Reps at 65% 1RM
6) Max Unbroken Touch and Go Reps @ 65% 1RM

WOD

Workout Format
As Many Reps as Possible in 3 Minutes / Rest 3 Minutes X 3 Rounds
Competitive
10/8 Bike Cals
10 Box Jump Overs (24/20)
Performance
10/8 Bike Cals
10 Jump Squats
Lifestyle
30 Seconds Air Bike
10 Air Squats
Bootcamp

Wednesday, February 28th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round
Wrist Circles
Band Front Raises
Band Pull Aparts
Inch Worms
-Into-
6 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight
3 Bench Press @ Approx. 60% 1RM or Build Weight
1 Bench Press @ Approx. 65% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds Of:
1-2 Rounds
4 Hanstand Push-Ups
4 Ring Dips

Strength

Every Minute on the Minute X 6 Rounds
3 Explosive Push-Ups
In 7 Minutes Build to a Heavy 5 Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5
Every Minute on the Minute X 4 Rounds
8 Pull-Ups

WOD

Workout Format
21-15-9  (15 Minute Time Cap)
Competitive
Hanstand Push-Ups
Ring Dips
Performance
Pike Push-Ups
Assisted Ring Dips
Lifestyle
Db Strict Press
Close Grip Bench Press
Strength

Wednesday, February 28th, 2024 – Bench Press

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Upright Rows to Press
Empty Bar Bench Press

Secondary Strength Movement

Bench Press

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

Accessory

20 Minutes 
1) Db Incline Bench Press 3 Sets X 15 Reps / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 15 Reps / Rest 1 Minute
3) Barbell Rows 3 Sets X 8 Reps / Rest 1.5 Minute
Flash

Wednesday, February 28th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Band Front Raises
Band Pull Aparts
Inch Worms
-Into-
6 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight
3 Bench Press @ Approx. 60% 1RM or Build Weight
1 Bench Press @ Approx. 65% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds Of:
1-2 Rounds
4 Hanstand Push-Ups
4 Ring Dips

Strength

In 7 Minutes Build
Heavy 5 Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5

WOD

Workout Format
21-15-9  (15 Minute Time Cap)
Competitive
Hanstand Push-Ups
Ring Dips
Performance
Pike Push-Ups
Assisted Ring Dips
Lifestyle
DB Strict Press
Close Grip Bench Press
Bootcamp

Tuesday, February 27th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
-Into-
Db Stiff Leg Deadlift
Db Pull over on Bench
Inchworms
Med Ball Squat Cleans
-Into-
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

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
3 Pull-Ups
20 Seconds Row
5 KB Swings (Build to Working Weight

Strength

Every Minute on the Minute X 4 Rounds
5 Touch and Go Cleans
@ a Challenging Weight
or
Same Weight You Used on Feb. 6th
Every 1 Minutes on the Minute X 5 Rounds
Push Press 3 Reps @ Approx. 62% 1RM or Build Each Set.

WOD

Workout Format
AMRAP ~ 12 Minutes
Competitive
12 Pull-Ups
14/11 Cal Row
16 KB Swings (70/50)
Performance
12 Jumping Pull-Ups
14/11 Cal Row
16 KB Swings (50/35)
Lifestyle
12 Ring Rows
40 Seconds Row
16 KB Swings
Flash

Tuesday, February 27th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
-Into-
Db Stiff Leg Deadlift
Db Pull over on Bench
Inchworms
Med Ball Squat Cleans
-Into-
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

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
3 Pull-Ups
20 Seconds Row
5 KB Swings (Build to Working Weight

Strength

Every Minute on the Minute X 4 Rounds
5 Touch and Go Cleans @ a Challenging Weight or the Same Weight You Used on Feb. 6th

WOD

Workout Format
AMRAP ~ 12 Minutes
Competitive
12 Pull-Ups
14/11 Cal Row
16 KB Swings (70/50)
Performance
12 Jumping Pull-Ups
14/11 Cal Row
16 KB Swings (50/35)
Lifestyle
12 Ring Rows
40 Seconds Row
16 KB Swings
Bootcamp

Monday, February 26th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
1 Rounds / 20 Seconds Each
Elephant March
Dynamic Squats
Wrist Stretch on Wall
Zercher Hold
-Into
6 Minutes to Perform
15 Empty Bar Barbell Zercher Squat
8 Barbell Zercher Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Zercher Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Zercher Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Zercher Squat @ Approx. 65% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
(Suggested Warm-up)
1-2 Rounds
4 Double Db Squat Cleans
4 Box Jump Overs

Strength

Zercher Squat
In 7 Minutes Build to a Heavy 5
Zercher Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5
Every Minute on the Minute X 3 Rounds
8 Db Romanian Deadlifts

WOD

Workout Format
4 Rounds For Time ~ 12 Minutes
Competitive
15 Double Db Squat Cleans (35/25)
10 Box Jump Overs (24/20)
Performance
15 Double Db Squat Cleans (25/15)
10 Box Jump or Step Overs (24/20)
Lifestyle
15 Double Db Squat Cleans
10 Box Step Overs
Strength

Monday, February 26th, 2024 – Squat

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Dynamic Squat
Alternating Deep Lunge
Empty Bar Back Squat

Secondary Strength Movement

Back Squat

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

Accessory

In 20 Minutes
1) Back Squat 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Stiff Leg Deadlifts 3 Sets X 12 Reps / Rest 1.5 Minute
3) Barbell Glute Bridge 3 Sets X 15 Reps / Rest 1 Minute
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