Workouts

Today & Previous Upcoming
Flash

Monday, February 26th, 2024 - Flash Class

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 
(Suggested Warm-up)
1-2 Rounds
4 Double Db Squat Cleans
4 Box Jump Overs

Strength

Zercher Squat
5 Zercher Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5

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

Sunday, February 25th, 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 4 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
1) DB Lateral Raise 3 Sets x 8 Reps / Rest 1 Minute
2) Bodyweight Skull Crusher 3 Sets x 8 Reps / Rest 1 Minute
3) Band Face Pull 3 Sets x 12 Reps / Rest 1 Minute
Bootcamp

Saturday, February 24th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
2 Rounds / 20 Seconds Each
Bear Crawl Wrist Rocks
Band Pull Overs
Band Good Mornings
Dynamic Squats

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 Sec Row
20 Sec Bike
1-3 Rounds
5 Push-Ups
5 Pull-Ups
5 DB Lunges
5 DB Deadlifts

WOD

Workout Format
AMRAP 30 - In Pairs
Competitive
500M Row
50 Push-Ups
50 DB Lunges (40/30)
50 Cal Bike
50 Pull-Ups
50 DB Deadlifts (40/30)
Performance
500M Row
50 Elevated Push-Ups
50 DB Lunges (30/20)
50 Cal Bike
50 Jumping Pull-Ups
50 DB Deadlifts (30/20)
Lifestyle
1:15 Minutes Row Each
50 Elevated Push-Ups
50 Lunges
2 Minutes Bike Each
50 Ring Rows
50 DB Deadlifts
Strength

Saturday, February 24th, 2024 - ATS Day 90

Clean Warm Up: 10 minutes

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

Secondary Strength Movement

Back Squat

E2:30MOM10
Work into a 1RM Back Squat
1st set: 3 @ 70%
2nd set: 2 @ 75%
3rd set: 1 @ 80%
4th set: 1 @ 85%
5th set: 1 @ 90%
6th set: 1 @ 95%
7th set: 1 @ 100%
8th set:
9th set:
10th set:
% of Back Squat

Clean Complex

E1:30MOM5
1 High Hang + 1 Low Hang + 1 Floor
65-70% OR 75-80%
% of Clean
General

Saturday, February 24th, 2024 - OLY Foundations Day 158

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x PVC Ninja Shoulder Openers
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 10 Minutes

A) 3 sets : 3 Dip & Finish + 3 Dip Hip Pull + 3 Dip Muscle Snatch
w/ empty bar
B) 3 sets: 3 Tall Snatch w/ 3s pause in bottom

Snatch Grip Push Press

E130MOM4
3x
1st & 2nd set: 60%
3rd set: 65
4th set: 70%

Snatch Work

E1:30MOM5
1 High Hang + 1 Floor + 1 OHS
1st & 2nd set: 60%
3rd set: 65%
4th & 5th set: 70%
% of Snatch

Snatch Pull Work

E2:00MOM3
3x Tempo 5s Pull
90-110%/Heavy
% of Snatch
Bootcamp

Friday, February 23rd, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Extra ROM KB Pull Over
Band Overhead Tricep Extension
Lunges
Long Jumps
-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

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 - 3 Rounds Of:
2 Pull-Ups
4 Wall Balls
5 Cals Air Bike (Only Do This on the First Round)

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
30 Seconds Work / 1 Minute Rest x 4 Rounds
Farmer Hold

WOD

Workout Format
AMRAP 15
Competitive
9 Pull-Ups
15 Wall Balls
21 Cals Air Bike
Performance
9 Jumping Pull-Ups
15 Wall Balls
16 Cals Air Bike
Lifestyle
9 Ring Rows
15 Wall Balls
2 Minutes Air Bike
Strength

Friday, February 23rd, 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 4 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
1) Deficit Deadlift 3 Sets x 8 Reps / Rest 1.5 Minutes
2) Chin-Ups 3 Sets x 8 Reps / Rest 1.5 Minute
3) Hammer Curls 3 Sets x 12 Reps / Rest 1 Minute
Flash

Friday, February 23rd, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Extra ROM KB Pull Over
Band Overhead Tricep Extension
Lunges
Long Jumps
-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

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 - 3 Rounds Of:
2 Pull-Ups
4 Wall Balls
5 Cals Air Bike (Only Do This on the First Round)

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
30 Seconds Work / 1 Minute Rest x 4 Rounds
Farmer Hold

WOD

Workout Format
AMRAP 15
Competitive
9 Pull-Ups
15 Wall Balls
21 Cals Air Bike
Performance
9 Jumping Pull-Ups
15 Wall Balls
16 Cals Air Bike
Lifestyle
9 Ring Rows
15 Wall Balls
2 Minutes Air Bike
Bootcamp

Thursday, February 22nd, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra ROM Med Ball Pull over on Bench
Dumbbell Wrist Curl and Extensions
Med Ball Power Clean and Push Jerk
Med Ball Goblet Squats
-Into-
4 Minutes to Perform 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)
Build to Your Heaviest Clean
3 Cleans
2 Cleans
1 Clean Repeated Until at Your First Sets Working Weight.

Strength

Every Minute on the Minute x 6 Rounds
3 Push Jerks @ a Challenging Weight
Every 1:15 on the Minute x 3 Rounds
7 Strict Chin Ups
Every 1:45 on the Minute X 4 Rounds
8 Single Arm DB Rows

WOD

Workout Format
AMRAP 7
Competitive
6 Cleans (205/145)
9 Cleans (185/130)
12 Cleans (160/115)
Max Cleans (135/95)
Performance
6 Cleans (170/115)
9 Cleans (155/105)
12 Cleans (140/95)
Max Cleans (100/70)
Lifestyle
6 Cleans (Approx. 75% 1 RM)
9 Cleans (Approx. 70% 1 RM)
12 Cleans (Approx. 60% 1 RM)
Max Cleans (Approx. 50% 1 RM)
Flash

Thursday, February 22nd, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra ROM Med Ball Pull over on Bench
Dumbbell Wrist Curl and Extensions
Med Ball Power Clean and Push Jerk
Med Ball Goblet Squats
-Into-
4 Minutes to Perform 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)
Build to Your Heaviest Clean
3 Cleans
2 Cleans
1 Clean Repeated Until at Your First Sets Working Weight.

Strength

Every 1:45 on the Minute X 4 Rounds
8 Single Arm DB Rows

WOD

Workout Format
AMRAP 7
Competitive
6 Cleans (205/145)
9 Cleans (185/130)
12 Cleans (160/115)
Max Cleans (135/95)
Performance
6 Cleans (170/115)
9 Cleans (155/105)
12 Cleans (140/95)
Max Cleans (100/70)
Lifestyle
6 Cleans (Approx. 75% 1 RM)
9 Cleans (Approx. 70% 1 RM)
12 Cleans (Approx. 60% 1 RM)
Max Cleans (Approx. 50% 1 RM)
Bootcamp

Wednesday, February 21st, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
PVC Back Rack Shoulder Front to Back
Dynamic Squat
Right Knee Over Toes Split Squats
Left Knee Over Toes Split Squats
-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:
3 Shuttle Runs
5 Sync Sit-Ups
2 Wall Walks

Strength

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 3 Rounds
Max Strict Handstand Push-Ups or Pike Push-Ups or Push-Ups
Every Minute on the Minute x 3 Rounds
12 Weighted Sit-Ups or Crunches

WOD

Workout Format
AMRAP 12 - In Pairs
Competitive
16 - 25 Ft Shuttle Runs Together
25 Sync Sit-Ups
8 Handstand Wall Walks, You Go I Go Style
Performance
16 - 25 Ft Shuttle Runs Together
25 Sync Sit-Ups
8 Scaled Handstand Wall Walks, You Go I Go Style
Lifestyle
16 - 25 Ft Shuttle Runs Together
25 Sync Crunches
8 Inch Worms, You Go I Go Style
Strength

Wednesday, February 21st, 2024 – Bench Press

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Wrist Circles
Big Arm Circles
Elevated Push-Ups
Band Rows

Secondary Strength Movement

Bench Press

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

Accessory

20 Minutes 
1) DB Incline Bench Press 3 Sets x 6 Reps / Rest 1.5 Minutes
2) Push-Ups 3 Sets x 12 Reps / Rest 1 Minute
3) Pull-Ups 3 Sets x 8 Reps / Rest 1.5 Minute
Flash

Wednesday, February 21st, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Runner Rebounds
High Plank Rocks
Push-Ups

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds Of:
3 Shuttle Runs
5 Sync Sit-Ups
2 Wall Walks

Strength

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

WOD

Workout Format
AMRAP 12 - In Pairs
Competitive
16 - 25 Ft Shuttle Runs Together
25 Sync Sit-Ups
8 Handstand Wall Walks, You Go I Go Style
Performance
16 - 25 Ft Shuttle Runs Together
25 Sync Sit-Ups
8 Scaled Handstand Wall Walks, You Go I Go Style
Lifestyle
16 - 25 Ft Shuttle Runs Together
25 Sync Crunches
8 Inch Worms, You Go I Go Style
Bootcamp

Tuesday, February 20th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
PVC Back Rack Shoulder Front to Back
Dynamic Squat
Right Knee Over Toes Split Squats
Left Knee Over Toes Split Squats
-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 WOD Warm-up and Prepare (Suggested Warm-up)
Build up to Your Box Jump Height
Set 1) Lowest Box 3 Reps
Set 2) Working Box 2 Reps
Build to Your DB Weight
Set 1) 5 Reps
Set 2) 3 Reps
Set 3) 1-3 Reps at Working Weight
20 Sec Row

Strength

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 3 Minutes on the Minute x 3 Rounds
Front Squats x 6 Reps
Air Squats x Max Unbroken Reps

WOD

Workout Format
4 Rounds for Time (15 Min Cap)
Competitive
8 Box Jump Overs (30”/24”)
12 DB Snatches (50/35)
16/12 Cal Row
Performance
8 Box Jump Overs (24”/20”)
12 DB Snatches (35/25)
13/10 Cal Row
Lifestyle
8 Box Jump or Step Overs
12 DB Snatches
10/8 Cal Row
Flash

Tuesday, February 20th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
PVC Back Rack Shoulder Front to Back
Dynamic Squat
Right Knee Over Toes Split Squats
Left Knee Over Toes Split Squats
-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 WOD Warm-up and Prepare (Suggested Warm-up)
Build up to Your Box Jump Height
Set 1) Lowest Box 3 Reps
Set 2) Working Box 2 Reps
Build to Your DB Weight
Set 1) 5 Reps
Set 2) 3 Reps
Set 3) 1-3 Reps at Working Weight
20 Sec Row

Strength

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

WOD

Workout Format
4 Rounds for Time (15 Min Cap)
Competitive
8 Box Jump Overs (30”/24”)
12 DB Snatches (50/35)
16/12 Cal Row
Performance
8 Box Jump Overs (24”/20”)
12 DB Snatches (35/25)
13/10 Cal Row
Lifestyle
8 Box Jump or Step Overs
12 DB Snatches
10/8 Cal Row
Bootcamp

Monday, February 19th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
2 Rounds / 20 Seconds Each
Wrist Rotations
Band Pull Overs
KB Crush Grip Overhead Press
Dynamic Squats

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds Of:
5 Push-Ups
6 Lunges
3 Pull-Ups
3 Air Squats
2 Burpees

WOD

Workout Format
5 Rounds in Teams of 4
Competitive
8 Deficit Push-Ups Each
12 Jump Lunges Each
6 Pull-Ups Each
- Into -
100 Jump Squats
* Every Minute on the Minute *
3 Burpees
Performance
8 Push-Ups Each
12 Lunges Each
6 Pull-Ups or Jumping Pull-Ups Each
- Into -
100 Air Squats
* Every Minute on the Minute *
3 Burpees
Lifestyle
8 Each Elevated Push-Ups
12 Lunges Each
6 Jumping Pull-Ups or Ring Rows Each
- Into -
100 Assisted Squats
* Every Minute on the Minute *
3 No Push-up Burpees
Strength

Sunday, February 18th, 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 4 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
1) Db Strict Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Close Grip Push-up 3 Sets X 12 Reps / Rest 1 Minute
3) Db Upright Row 3 Sets X 12 Reps / Rest 1 Minute
Bootcamp

Saturday, February 17th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
2 Rounds / 20 Seconds Each
Big Arm Circles
Band Bicep Curls
Full Rom Ring Rows
Pogo Hops
Long Jumps

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Wall Balls
20 Sec Row
2 Burpee Box Jump Overs
4 Double Db Clean and Jerk
15 Double Unders

WOD

Workout Format
For Time~ In Pairs ~ Split Work
Competitive
200 Wall Balls (20/14)
150 Cals Row
100 Burpee Box Jump Overs (24/20)
150 Double Db Clean and Jerk (35/25)
200 Double Unders
Performance
200 Wall Balls (14/10)
150 Cals Row
100 Burpee Box Jump or Step Overs (24/20)
150 Double Db Clean and Jerk (25/15)
100 Double Unders or 170 Single Unders
Lifestyle
150 Wall Balls
100 Cals Row
50 Burpee Box Step Overs
100 Double Db Clean and Jerk
150 Single Unders
Strength

Saturday, February 17th, 2024 - ATS Day 89

Clean Warm Up: 10 minutes

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

Secondary Strength Movement

Back Squat

E2:30MOM5
1st set: 5 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 85%
5th set: 2 @ 90%
% of Back Squat

Clean Complex

E2:30MOM5
2 Paused Clean (2s at knee + 2s at hip) + 1 Clean
60-70% of Clean/ Light to Moderate

Paused Clean Pull

(2s at knee + 2s mid thigh + 2s power then pull)
E2:00MOM3
3 @ 80%
% of Clean
General

Saturday, February 17th, 2024 - OLY Foundations Day 157

Warm Up - 3 Rounds, 10 Minutes

10x Band Shoulder Rotations
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 10 Minutes

A) 3 sets : Dip & Finish + Dip Hip Pull + Dip Muscle Snatch
w/ empty bar
B) 3 sets: 3 Tall Snatch w/ 3s pause in bottom

Snatch Grip Push Press

E130MOM5
3x
1st & 2nd set: 60%
3rd set: 65
4th & 5th set: 70%

Snatch Work

E2:00MOM5
1 Dip Snatch Shrug Pull + 1 Dip High Pull
+ 1 Dip Snatch w/ 2s pause in catch
1st & 2nd set: 60%
3rd set: 65%
4th & 5th set: 70%
% of Snatch

Snatch Pull Work

E2:00MOM3
1 Dip Shrug Pull + 1 At-Knee High Pull
+ 1 Pull (Floor)
80%
% of Snatch
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