Workouts

Today & Previous Upcoming
Strength

Wednesday, December 6th, 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 4 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
4 Rounds
8-12 DB Bench Press
- Rest 1 Minutes -
8-12 Barbell Bent Over Rows
- Rest 2 Minutes -
Flash

Wednesday, December 6th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Right Hand Single Db Hang Clean and Split Jerk @ Build up to Working Weight
5 Left Hand Single Db Hang Clean and Split Jerk @ Build up to Working Weight
3 Deadlifts @ Build up to Working Weight

WOD

Workout Format
 7 Minutes ~ AMRAP
Competitive
20 Right Hand Single Db Hang Clean and Split Jerk (70/50)
20 Left Hand Single Db Hang Clean and Split Jerk (70/50)
-Into-
Max Deadlifts (315/225)
Performance
20 Right Hand Single Db Hang Clean and Split Jerk (50/35)
20 Left Hand Single Db Hang Clean and Split Jerk (50/35)
-Into-
Max Deadlifts (225/155)
Lifestyle
20 Right Hand Single Db Hang Clean and Split Jerk
20 Left Hand Single Db Hang Clean and Split Jerk
-Into-
Max Deadlifts
Bootcamp

Tuesday, December 5th, 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
2 Rounds, With Coach Using a PVC Then With the Empty Bar
3 Muscle Snatch
3 Hang Snatch
3 Snatch Balance
3 Overhead Squats
- Rest 30 Seconds -

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Box Jumps
5 Bupree Pull-Ups
20 Seconds Air Bike

Strength

Snatch
Every 1:30 Minutes on the Minutes X 6 Rounds
Snatch Build to a Heavy 1 Rep

WOD

Workout Format
In Pairs ~ For Time ~ 16 Minutes
Competitive
60 Box Jumps (30”/24”)~Split
50 Burpee Pull-Ups ~ Split
30/23 Cal Air Bike ~ Each
Performance
60 Box Jumps (24”/20”) ~ Split
50 Burpee Jumping Pull-Ups ~ Split
30/23 Cal Air Bike ~ Each
Lifestyle
60 Box Step-Ups ~ Split
50 Burpee Rows ~ Split
20/15 Cal Air Bike ~ Each
Flash

Tuesday, December 5th, 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 Row
Band Pass Throughs

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Box Jumps
5 Burpee Pull-Ups
20 Seconds Air Bike

WOD

Workout Format
5 Rounds For Time
Competitive
60 Box Jumps (30”/24”) ~ Split
50 Bupree Pull-Ups ~ Split
30/23 Cal Air Bike ~ Each
Performance
60 Box Jumps (24”/20”) ~ Split
50 Burpee Jumping Pull-Ups ~ Split
30/23 Cal Air Bike ~ Each
Lifestyle
60 Box Step-Ups ~ Split
50 Burpee Rows ~ Split
20/15 Cal Air Bike ~ Each
Bootcamp

Monday, December 4th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostritch Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
12 Reps Empty Bar Back Squat
8 Reps Light Weight Back Squat
4 Reps With Your First Set Weight

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Bench Press @ Warm-up to Working Weight
20 Seconds Row
Med Ball Sit-up @ Workout Scale

Strength

Back Squat
Build to a Heavy 8 in 10 minutes

WOD

Workout Format
21 - 15 - 9 (Reps for Time)
Competitive
Bench Press (145/105)
Row Cals
Med Ball Sit-up (20/14)
Performance
Bench Press (95/65)
Row Cals
Med Ball Sit-up (14/10)
Lifestyle
Bench Press
Row Cals
Sit-up
Strength

Monday, December 4th, 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 4 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
4 Sets
8-12 Front Squats
- Rest 1 Minute -
15-20 Barbell Hip Thrusts
- Rest 2 Minutes -
Flash

Monday, December 4th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostritch Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Bench Press @ Warm-up to Working Weight
20 Seconds Row
Med Ball Sit-up @ Workout Scale

WOD

Workout Format
21-15-9 (Reps for Time)
Competitive
Bench Press (145/105)
Row Cals
Med Ball Sit-up (20/14)
Performance
Bench Press (95/65)
Row Cals
Med Ball Sit-up (14/10)
Lifestyle
Bench Press
Row Cals
Sit-up
Strength

Sunday, December 3rd, 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

Push Press

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

Accessory

In 20 Minutes
3 Rounds
10-15 Half Kneeling Single Arm Db Press per Side
- Rest 30 Seconds -
15-20 DB Rear Delt Fly
- Rest 30 Seconds -
15-20 Db Lateral Raises
- Rest 2 Minutes -
Bootcamp

Saturday, December 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 Row
Band Pass Throughs

WOD

Workout Format
For Time, in Pairs
Competitive
50-40-30-20-10-20-30-40-50
Thrusters (45/35)
Burpees
Performance
50-40-30-20-10-20-30-40-50
Thrusters (45/35)
Burpees
Lifestyle
50-40-30-20-10-20-30-40-50
Thrusters
Elevated Burpees
Strength

Saturday, December 2nd, 2023 - ATS Day 78

Clean 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

Front Squat

E2:30MOM5
1 FS + 2 of 1 1/4 Front Squat
1st set: 60%
Remaining sets @ 70%
% of Front Squat

Clean Work: Clean Singles- From Floor

E2:30MOM6
1st: 3 @ 65%
2nd: 2 @ 70%
3rd: 2 @ 75%
4th: 1 @ 80%
5th: 1 @ 85%
6th: 1 @ 90%
7th: 1 @ 95%
% of Clean

Clean Grip RDL

E2:30MOM3
1st set of 6 @ 50%
2nd set of 6 @ 60%
3rd set of 6 @ 70%
% of C&J
General

Saturday, December 2nd 2023 - OLY Foundations Day 146

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10 Plate Halos
5x Dynamic Squats
5x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s

Snatch Warm Up: 15 Minutes

A) 3 sets : 3 Snatch Grip RDL+ 3 Muscle Snatch
w/ empty bar
B) 3 sets: 3 Snatch Balance + 3 OHS
w/ empty bar
C) 3 sets: 2 Dip Power Snatch + 2 Dip Squat Snatch
w/ empty bar

Snatch Work

A) E2:30MOM5
1 Low Hang + 1 High Hang + 1 Snatch + 1 OHS
60% -> 65% for last 3 sets
% of Snatch
B) E2:30MOM3
3 Snatch Lift Off to the Knee
90-95% of Snatch/Heavy
Bootcamp

Friday, December 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
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
30 Second Row

Strength

Deadlifts
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
For Distance 2 Sets Of / Rest 4 Minutes Between Sets
5 Rounds
Competitive
1 Minute Row
30 Seconds Rest
Performance
1 Minute Row
30 Seconds Rest
Lifestyle
1 Minute Row
30 Seconds Rest
Strength

Friday, December 1st, 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

Deadlift

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

Accessory

In 20 Minutes
3 Rounds
15-20 Barbell Glute Bridge On Bench
- Rest 1 Minute -
8-12 DB Row
- Rest 2 Minutes -
Flash

Friday, December 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 Row
Band Pass Throughs

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
30 Second Row

WOD

Workout Format
For Distance 2 Sets Of / Rest 4 Minutes Between Sets
5 Rounds
Competitive
1 Minute Row
30 Seconds Rest
Performance
1 Minute Row
30 Seconds Rest
Lifestyle
1 Minute Row
30 Seconds Rest
Bootcamp

Thursday, November 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
6 Negative Pull-Ups (Use Band if Needed)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Pendlay Rows
20 Second Double Db Farmer Carry

Strength

Every Minute on the Minute X 10 Minutes
1) Max Assisted Pull-Ups (Min. 8 Reps)
2) Rest

WOD

Workout Format
Every Minute on the Minute X 20 Minutes
Competitive
1) 12 Pendlay Rows (95/65)
2) Max Distance Double Db Farmer Carry
Performance
1) 12 Pendlay Rows (65/45)
2) Max Distance Double Db Farmer Carry
Lifestyle
1) 12 Pendlay Rows
2) Max Distance Double Db Farmer Carry
Flash

Thursday, November 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 Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Pendlay Rows
20 Second Double Db Farmer Carry

WOD

Workout Format
Every Minute on the Minute X 20 Minutes
Competitive
1) 12 Pendlay Rows (95/65)
2) Max Distance Double Db Farmer Carry
Performance
1) 12 Pendlay Rows (65/45)
2) Max Distance Double Db Farmer Carry
Lifestyle
1) 12 Pendlay Rows
2) Max Distance Double Db Farmer Carry
Bootcamp

Wednesday, November 29th, 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 Empty Bar Bench Press
5 Bench Press
3 Bench Press

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Cleans @ Warm-up to Workout Weight
15 Double Unders @ Workout Scale
5 Push-Ups @ Workout Scale

Strength

Bench Press
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
For Time ~ 18 Minutes
Competitive
30 Squat Cleans @ (135/95)
50 Double Unders
50FT Bear Crawl
Performance
30 Squat Cleans @ (95/65)
50 Double Unders or 85 Single Unders
50FT Bear Crawl
Lifestyle
30 Squat Cleans
50 Single Unders
25FT Bear Crawl
Strength

Wednesday, November 29th, 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 4 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
8-12 Barbell Rows
- Rest 30 Seconds -
8-12 DB Incline Bench Press
- Rest 2 Minutes -
Flash

Wednesday, November 29th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Cleans @ Warm-up to Workout Weight
15 Double Unders @ Workout Scale
5 Push-Ups @ Workout Scale

WOD

Workout Format
For Time ~ 18 Minutes
Competitive
30 Squat Cleans @ (135/95)
50 Double Unders
50FT Bear Crawl
Performance
30 Squat Cleans @ (95/65)
50 Double Unders or 85 Single Unders
50FT Bear Crawl
Lifestyle
30 Squat Cleans
50 Single Unders
25FT Bear Crawl
Bootcamp

Tuesday, November 28th, 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
2 Rounds, With Coach Using a PVC Then With the Empty Bar
3 Muscle Snatch
3 Hang Snatch
3 Snatch Balance
3 Overhead Squats
- Rest 30 Seconds -

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Ring Dips
5 Toes to Bar

Strength

Snatch
Every 1:30 Minutes on the Minutes X 6 Rounds
Snatch Build to a Heavy 2 Reps

WOD

Workout Format
5 Rounds For Time
Competitive
8 Ring Dips
10 Toes to Bar
Performance
8 Push-Ups
10 Hanging Knees to Chest
Lifestyle
8 Elevated Push-Ups
10 Hanging Knees Raises
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