Workouts

Today & Previous Upcoming
Strength

Sunday, October 29th, 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 Seated DB Strict Press
- Rest 30 Seconds -
8-12 DB Face Pulls
- Rest 30 Seconds -
8-12 DB Skull Crushers
- Rest 2 Minutes -

Push Press

20 Minutes Build to Heavy 8 Reps / Rest as Needed / Starting at Empty Bar
Strength

Saturday, October 28th, 2023 - ATS Day 73

Secondary Strength Movement

Back Squat

E3:00MOM6
8 @ 60%
6 @ 65%
4 @ 70%
6 @ 68%
8 @ 65%

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

E2:30MOM6
3 Cleans + 2 Front Squat + 1 Split Jerk
Build into a moderate or heavy complex
Recommend to start at 65-70% and build
% of C&J

Clean Deadlift

E2:00MOM 3
3x 95%
% of Clean
General

Saturday, October 28th 2023 - OLY Foundations Day 141

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
5 Band Pull Aparts
5x Plate OHS
5x Squat to hold 2s
4x Lunge & Twist 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
2 Hang Power Snatch + 1 OHS + 2 Snatch + 1 OHS
60% -> 65% for last 3 sets
% of Snatch

Snatch Pull

E2:00MOM4
3x (5 sec tempo shrug pull)
70-75%
% of Snatch
Bootcamp

Saturday, October 28th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs

WOD

Workout Format
9 Rounds for Time in Teams of 3
Competitive
Partner A: Farmer Hold (50/35)
Partner B & C:
12 Double DB Deadlift Sync (50/35)
12 Double DB Push Press Sync (50/35)
6 Double DB Devil Press Sync (50/35)
Performance
Partner A: Farmer Hold (35/25)
Partner B & C:
12 Double DB Deadlift Sync (35/25)
12 Double DB Push Press Sync (35/25)
6 Double DB Devil Press Sync (35/25)
Lifestyle
Partner A: Farmer Hold
Partner B & C:
12 Double DB Deadlift Sync
12 Double DB Push Press Sync
6 Double DB Devil Press Sync

Conditioning Warm-Up

1 Round
2 25ft Farmer Carries
6 Double DB Deadlifts
6 Double DB Push Press
3 Double DB Devil Press
Strength

Friday, October 27th, 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
15-30 Band Hamstring Curls
- Rest 30 Seconds -
8-12 Db Bent Over Row
- Rest 30 Seconds -
60-90 Second Plank
- Rest 2 Minutes -

Deadlift

20 Minutes Build to Heavy 8 Reps / Rest as Needed / Starting at Empty Bar
Flash

Friday, October 27th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs

WOD

Workout Format
3 Rounds for Time, in Pairs
Competitive
100 Box Jumps (24”/20”)
30 Push Jerks (155/105)
Performance
100 Box Jumps or Box Step UPS (24”/20”)
30 Push Jerks (115/95)
Lifestyle
100 Box Step Ups
30 Push Jerks

Conditioning Warm-Up

2 Rounds
10 Box Jumps @ Workout Scale
5 Push Jerks @ Warm-up / Workout Weight
Bootcamp

Friday, October 27th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC 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 8 Reps in 10 Minutes

WOD

Workout Format
3 Rounds for Time, in Pairs
Competitive
100 Box Jumps (24”/20”)
30 Push Jerks (155/105)
Performance
100 Box Jumps or Box Step UPS (24”/20”)
30 Push Jerks (115/95)
Lifestyle
100 Box Step Ups
30 Push Jerks

Conditioning Warm-Up

2 Rounds
10 Box Jumps @ Workout Scale
5 Push Jerks @ Warm-up / Workout Weight
Flash

Thursday, October 26th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC 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
21-15-9, For Time
Competitive
Deadlifts (155/105)
Cal Row
Weighted Push-Ups (25/15)
Performance
Deadlifts (115/95)
Cal Row
Hand Release Push-Ups
Lifestyle
Deadlifts
Cal Row
Elevated Push-Ups

Conditioning Warm-Up

1 Round
Deadlifts @ Warm-up / Working Weight
15 Second Row Sprint
6 Push-Ups @ Workout Scale
Bootcamp

Thursday, October 26th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC 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
21-15-9, For Time
Competitive
Deadlifts (155/105)
Cal Row
Weighted Push-Ups (25/15)
Performance
Deadlifts (115/95)
Cal Row
Hand Release Push-Ups
Lifestyle
Deadlifts
Cal Row
Elevated Push-Ups

Conditioning Warm-Up

1 Round
Deadlifts @ Warm-up / Working Weight
15 Second Row Sprint
6 Push-Ups @ Workout Scale
Strength

Wednesday, October 25th, 2023 – Bench Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push-up Negatives
KB Halos
Band Pull Aparts

Secondary Strength Movement

Bench Press

20 Minutes Build to Heavy 8 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
3-6 Weighted Chin-Ups
- Rest 1 Minute -
8-12 per Side Single Arm Db Row
- Rest 30 Seconds -
3-6 Weighted Push-Ups
- Rest 2 Minutes -
Flash

Wednesday, October 25th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC 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 -
Bootcamp

Wednesday, October 25th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC 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
EMOM 20
Competitive
1) 50 Double Unders
2) 175m Row
3) Max Wall Walks
4) Rest
Performance
1) 50 Double Unders or 85 Single Unders
2) 145m Row
3) Max Scaled Wall Walks
4) Rest
Lifestyle
1) 50 Single Unders
2) Row
3) Max Inchworms
4) Rest

Conditioning Warm-Up

1 Round
20 Double Unders
15 Second Row Sprint
2 Wall Walks
Flash

Tuesday, October 24th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs

WOD

Workout Format
5 Rounds for Time
Competitive
15 DB Snatches (50/35)
20/15 Cal Air Bike
Performance
15 DB Snatches (35/25)
15/10 Cal Air Bike
Lifestyle
15 DB Snatches
1 Minute Air Bike

Conditioning Warm-Up

1 Round
6 DB Snatches @ Workout Weight
15 Second Bike Sprint
Bootcamp

Tuesday, October 24th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Strength Warm-up
With Coach Using a PVC, Then With the Empty Bar
2 Rounds
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
3 Thrusters
- Rest 30 Seconds -

Strength

Clean + Hang Clean + Front Squat + Thruster
Build to a Heavy 1 Rep in 10 Minutes

WOD

Workout Format
5 Rounds for Time
Competitive
15 DB Snatches (50/35)
20/15 Cal Air Bike
Performance
15 DB Snatches (35/25)
15/10 Cal Air Bike
Lifestyle
15 DB Snatches
1 Minute Air Bike

Conditioning Warm-Up

1 Round
6 DB Snatches @ Workout Weight
15 Second Bike Sprint
Strength

Monday, October 23rd, 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 8 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
8-12 Pause Front Squats (Pause 5 Seconds)
- Rest 60 Seconds -
15-30 DB Glute Bridges
- Rest 1.5 Minute -
Flash

Monday, October 23rd, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs

WOD

Workout Format
AMRAP 20 minutes
Competitive
3 Hang Power Cleans (155/105)
6 Hand Release Push-Ups
90 Double Unders
Performance
3 Hang Power Cleans (115/95)
6 Push-Ups
90 Double Unders or 150 Single Unders
Lifestyle
3 Hang Power Cleans
6 Elevated Push-Ups
90 Single Unders

Conditioning Warm-Up

2 Rounds
2 Hang Power Clean @ Warm-Up/Workout Weight
3 Push-Ups @ Workout Scale
25 Double Unders @ Workout Scale
Bootcamp

Monday, October 23rd, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC 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

WOD

Workout Format
AMRAP 20 minutes
Competitive
3 Hang Power Cleans (155/105)
6 Hand Release Push-Ups
90 Double Unders
Performance
3 Hang Power Cleans (115/95)
6 Push-Ups
90 Double Unders or 150 Single Unders
Lifestyle
3 Hang Power Cleans
6 Elevated Push-Ups
90 Single Unders

Conditioning Warm-Up

2 Rounds
2 Hang Power Clean @ Warm-Up/Workout Weight
3 Push-Ups @ Workout Scale
25 Double Unders @ Workout Scale
Strength

Sunday, October 22nd, 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 DB Strict Press
- Rest 30 Seconds -
8-12 Rear Delt Flys
- Rest 30 Seconds -
8-12 Bench Dips
- Rest 2 Minutes -

Push Press

20 Minutes Build to Heavy 8 Reps / Rest as Needed / Starting at Empty Bar
Strength

Saturday, October 21st, 2023 - ATS Day 72

C&J Warm Up: 15 minutes

A) 3 sets: 5 Strict Press
w/ empty bar
B) 3 sets: 3 Jerk Balance + 2 Split Jerk
C) 3 sets: 3 Tall Muscle Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar

C&J Work

E3:30MOM5
1 High Hang + 1 Clean + 1 Split Jerk + 1
Clean + 1 Split Jerk
60 -> 65% for 3 sets
% of C&J

Front Squat

E2:30MOM10
Work into a heavy single Front Squat
Recommend to start at 70% and build
General

Saturday, October 21st 2023 - OLY Foundations Day 140

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
5x Band OHS
10x Band Monster Walks
5x Empty Bar Good Morning
4x Spider Lunge Holds 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
3 Yo-Yo Snatch Pulls + 1 Below Knee Snatch + 1 Snatch
60% -> 65% for last 3 sets
% of Snatch

Snatch Pull

E2:00MOM4
3x ( 2s Below Knee + 2s Above Knee + 2s Mid then pull)
70-75%
% of Snatch
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