Workouts

Today & Previous Upcoming
Strength

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

Accessory

In 20 Minutes
3 Rounds
8-12 DB Front Squats
- Rest 60 Seconds -
20-25 DB Romanian Deadlift
- Rest 2 Minutes -
Flash

Monday, November 6th, 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
For Time
Competitive
3 Rounds
5 Back Squat @ (185/125)
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat (225/145)
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat (255/165)
8/6 Cal Bike
Performance
3 Rounds
5 Back Squat @ (155/105)
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat (185/130)
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat (215/150)
8/6 Cal Bike
Lifestyle
3 Rounds
5 Back Squat
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat
8/6 Cal Bike

Conditioning Warm-Up

2 Rounds
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
Rest 30 Seconds
-Into-
5 Minutes to Do 1-3 Rounds of Wod Warm-up
12 Deadlift @ Workout Weight
9 Hang Power Cleans @ Workout Weight
6 Push Jerks @ Workout Weight
Bootcamp

Monday, November 6th, 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 per Side Bodyweight Split Squat
8 per Side Empty Bar Split Squat
5 per Side Barbell Split Squat

Strength

Barbell Split Squats
Build to a Heavy 4 per Side in 10 Minutes

WOD

Workout Format
For Time (15 minute Time Cap)
Competitive
3 Rounds
5 Back Squat @ (185/125)
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat (225/145)
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat (255/165)
8/6 Cal Bike
Performance
3 Rounds
5 Back Squat @ (155/105)
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat (185/130)
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat (215/150)
8/6 Cal Bike
Lifestyle
3 Rounds
5 Back Squat
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat
8/6 Cal Bike

Conditioning Warm-Up

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

Back Squat @ Warm-up to Heaviest Working Weight
20 Second Air Bike
Strength

Sunday, November 5th, 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 Single Arm DB Push Press - per side
- Rest 30 Seconds -
15-20 Band Rows
- Rest 30 Seconds -
8-12 Band Tricep Extensions
- Rest 2 Minutes -

Push Press

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

Saturday, November 4th, 2023 - ATS Day 74

Secondary Strength Movement

Back Squat

E3:00MOM6
6 @ 65%
6 @ 70%
4 @ 75%
4 @ 80%
2 @ 85%
2 @ 90%

C&J Warm Up: 15 minutes

A) 3 sets: 5 Strict Press in Split + 3 Jerk Balance
w/ empty bar
B) 3 sets: 3 Tall Split Jerk w/ 2s pause in catch
w/ empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar

C&J Work

E3:00MOM6
1 High Hang + 1 Low Hang + 1 Floor + 1 Split Jerk + 1 Clean + 1 Split Jerk
Build up to between 75-85% C&J
Recommended to start at 65-70%
OR
Select a moderate weight for all sets
% of C&J
General

Saturday, November 4th 2023 - OLY Foundations Day 142

Warm Up - 3 Rounds, 10 Minutes

3 Rounds: 10 Minutes
10x PVC Shoulder Rotations
5 Band OH Pull Aparts
5x Plate OHS
5x Squat to hold 2s
4x Lunge & Reach to Hold 2s

Snatch Warm Up (A): 15 Minutes

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

Snatch Work

E2:30MOM5
3x 3s Tension Pull) + 3s pause at knee + 3s Mid then Snatch
60% -> 65% for last 3 sets
% of Snatch

Snatch Dip/Hip Pull

E2:00MOM4
3x
70-75%
% of Snatch
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 Weight Vest)
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

Friday, November 3rd, 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 - 2 second pause off the floor
- Rest 30 Seconds -
8-12 DB Rear Delt Flys
- Rest 30 Seconds -
15-20 Weighted Glute Bridge
- Rest 2 Minutes -

Deadlift

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

Friday, November 3rd, 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
3 Rounds for Time
Competitive
40/32 Cal Row
10 Single Db Shoulder to Overhead (80/55) (5 Each Hand)
30 Bar Hang Shoulder Taps
Performance
40/32 Cal Row
10 Single Db Shoulder to Overhead (60/40) (5 Each Hand)
30 Bar Hang Shoulder Taps
Lifestyle
2 Minutes Cal Row
10 Single Db Shoulder to Overhead (5 Each Hand)
45 Seconds Hang Shoulder Taps

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
15 Second Row
2 Single Db Shoulder to Overhead @ Working Weight
6 Bar Hang Shoulder Taps
Bootcamp

Friday, November 3rd, 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 6 Reps in 10 Minutes

WOD

Workout Format
3 Rounds for Time
Competitive
40/32 Cal Row
10 Single DB Shoulder to Overhead (80/55) (5 Each Hand)
30 Bar Hang Shoulder Taps
Performance
40/32 Cal Row
10 Single DB Shoulder to Overhead (60/40) (5 Each Hand)
30 Bar Hang Shoulder Taps
Lifestyle
2 Minutes Cal Row
10 Single DB Shoulder to Overhead (5 Each Hand)
45 Seconds Hang Shoulder Taps

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
15 Second Row
2 Single Db Shoulder to Overhead @ Working Weight
6 Bar Hang Shoulder Taps
Flash

Thursday, November 2nd, 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

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
10 Push-Ups @ Workout Scale
10 Sit-Ups @ Workout Scale

WOD - retest

For Time (20 minute Time Cap)

COMPETITIVE
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1-
Push-Ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-Ups

PERFORMANCE
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1-
Elevated Push-Ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-Ups

LIFESTYLE
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1-
Elevated Push-Ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Crunches
Bootcamp

Thursday, November 2nd, 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 -

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
10 Push-Ups @ Workout Scale
10 Sit-Ups @ Workout Scale

WOD - retest

For Time (20 minute Time Cap)

COMPETITIVE
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1-
Push-Ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-Ups

PERFORMANCE
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1-
Elevated Push-Ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-Ups

LIFESTYLE
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1-
Elevated Push-Ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Crunches
Strength

Wednesday, November 1st, 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
8-12 Bent Over Row
- Rest 30 Seconds -
8-12 DB Bench Press
- Rest 30 Seconds -
60-90 second Forearm Plank
- Rest 2 Minutes -
Flash

Wednesday, November 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 Rows
Band Pass Throughs

WOD

Workout Format
5 Rounds for Time

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
3 Box Jumps @ Workout Scale
8 Db Alternating Gorilla Rows @ Workout Weight
100M Run

Notes

COMPETITIVE
6 Box Jumps (30/24)
30 Db Alternating Gorilla Rows (50/35)
80M Db Carry (50/35)

PERFORMANCE
6 Box Jumps (24/20)
30 Db Alternating Gorilla Rows (35/25)
80M Db Carry (35/25)

LIFESTYLE
6 Box Jumps or Step-Ups
30 Db Alternating Gorilla Rows
80M Db Carry
Bootcamp

Wednesday, November 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
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 6 Reps in 10 Minutes

WOD

Workout Format
5 Rounds for Time
Competitive
6 Box Jumps (30/24)
30 Db Alternating Gorilla Rows (50/35)
80M Db Carry (50/35)
Performance
6 Box Jumps (24/20)
30 Db Alternating Gorilla Rows (35/25)
80M Db Carry (35/25)
Lifestyle
6 Box Jumps or Step-Ups
30 Db Alternating Gorilla Rows
80M Db Carry

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
3 Box Jumps @ Workout Scale
8 Db Alternating Gorilla Rows @ Workout Weight
100m Run
Flash

Tuesday, October 31st, 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

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
2 Wall Walls @ Workout Scale
6 DB Snatches @ Workout Weight
6 Box Jumps @ Workout Scale

WOD - retest

As Many Rounds As Possible in 15 Minutes

COMPETITIVE
3 Wall Walks
12 Db Snatches (50/35)
15 Box Jumps (24”/20”)

PERFORMANCE
3 Scaled Wall Walks
12 Db Snatches (35/25)
15 Box Jumps or Steps (24”/20”)

LIFESTYLE
3 Inch Worm
12 Db Snatches
15 Box Steps
Bootcamp

Tuesday, October 31st, 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

1 Power Snatch + 1 Squat Snatch
@ approximately 50% of 1RM if known

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
2 Wall Walls @ Workout Scale
6 DB Snatches @ Workout Weight
6 Box Jumps @ Workout Scale

WOD - retest

As Many Rounds As Possible in 15 Minutes

COMPETITIVE
3 Wall Walks
12 Db Snatches (50/35)
15 Box Jumps (24”/20”)

PERFORMANCE
3 Scaled Wall Walks
12 Db Snatches (35/25)
15 Box Jumps or Steps (24”/20”)

LIFESTYLE
3 Inch Worm
12 Db Snatches
15 Box Steps
Strength

Monday, October 30th, 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 6 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
10-12 DB Front Squats
- Rest 60 Seconds -
10-15 Pause Romanian Deadlifts (3 second pause at the bottom)
- Rest 1.5 Minute -
Flash

Monday, October 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 Crawls
Push-up to Downward Dog
Band Rows
Band Pass Throughs

WOD

Workout Format
5 Rounds for Time
Competitive
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Performance
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Lifestyle
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Conditioning Warm-Up

2 Rounds
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
Rest 30 Seconds
-Into-
5 Minutes to Do 1-3 Rounds of Wod Warm-up
12 Deadlift @ Workout Weight
9 Hang Power Cleans @ Workout Weight
6 Push Jerks @ Workout Weight
Bootcamp

Monday, October 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
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 Squats
Build to a Heavy 6 per Side in 10 Minutes

Conditioning Warm-Up

2 Rounds
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
Rest 30 Seconds
-Into-
5 Minutes to Do 1-3 Rounds of WOD Warm-up
12 Deadlift @ Workout Weight
9 Hang Power Cleans @ Workout Weight
6 Push Jerks @ Workout Weight

WOD - retest

5 Rounds for Time

COMPETITIVE
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

PERFORMANCE
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)

LIFESTYLE
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
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