Workouts

Today & Previous Upcoming
Flash

Tuesday, January 23rd, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Snatches Build to working weight
20 second row

Strength

High Jumps
Every 1.5 Minutes on the Minutes X 4 Rounds
8 High Jumps

WOD

Workout Format
For Time
 
Competitive
12-9-6-3
Snatch (135/95)
40-30-20-10
Cal Row
Performance
12-9-6-3
Snatch (95/65)
40-30-20-10
Cal Row
Lifestyle
12-9-6-3
Snatch
30-20-10-5
Cal Row
Bootcamp

Monday, January 22nd, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform the Following:
10 Empty Bar Back Squat
6 Back Squat (Light Weight)
4 Back Squat (Light weight)
1 Back Squat (2 Rep working weight)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Chest to Bar
4 Single Db Snatch (65/45)
20 SEC. Bike

Strength

Back Squat
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
As Many Reps As Possible ~ 15 Minutes
Competitive
8 Chest to Bar
16 Single Db Snatch (65/45)
24/18 Cal Bike
Performance
8 Pull-up
16 Single Db Snatch (45/30)
24/18 Cal Bike
Lifestyle
8 Jumping Pull-up
16 Single Db Snatch
18/14 Cal Bike
Strength

Monday, January 22nd, 2024 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Leg Swings Right
Leg Swings Left
Squat Hold Hip Shift
Glute Bridge

Secondary Strength Movement

Back Squat

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

Accessory

In 20 Minutes
3 Sets
8-12 Heel Elevated Back Squat
- Rest 1 Minute -
10-15 Good Mornings
- Rest 2 Minutes -
Flash

Monday, January 22nd, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Chest to Bar
4 Single Db Snatch (65/45)
20 SEC. Bike

Strength

Goblet Squats
Every 1:30 on the Minute x 4 Rounds
16 Goblet Squats

WOD

Workout Format
As Many Rounds As Possible ~ 15 Minutes
Competitive
8 Chest to Bar
16 Single Db Snatch (65/45)
24/18 Cal Bike
Performance
8 Pull-up
16 Single Db Snatch (45/30)
24/18 Cal Bike
Lifestyle
8 Jumping Pull-up
16 Single Db Snatch
18/14 Cal Bike
Strength

Sunday, January 21st, 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 6 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Sets
8-12 Strict DB Press
- Rest 1 Minute -
10-15 Pull-Ups
- Rest 2 Minutes -
Bootcamp

Saturday, January 20th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
3 Strict Pull-Ups (Sync)
5 Back Squats (135/95) (Split)
20 Seconds Bike (Split)

WOD

Workout Format
For Time ~ In Pairs
6 Rounds
Competitive
10 Strict Pull-Ups (Sync)
20 Back Squats (135/95) (Split)
30 Cal Bike (Split)
Performance
10 Negative Pull-Ups (Sync)
20 Back Squats (95/65) (Split)
30 Cal Bike
Lifestyle
10 Ring Rows (Sync)
20 Back Squats (Split)
20 Cal Bike (Split)
Strength

Saturday, January 20th, 2024 - ATS Day 85

Clean Warm Up: 10 minutes

A) 3 sets: 5 Floating Clean Pull + 5 Muscle Clean + 5 Front Squats
w/ empty bar
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar

Front Squat

Build into a 1RM
E2:30MOM10
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 2 @ 75 %
4th set: 2 @ 80%
5th set: 2 @ 85%
6th set: 1 @ 90%
7th set: 1
8th set: 1
9th set: 1
10th set: 1
% of Front Squat

Clean Complex

E2:30MOM5
3 Yo-Yo Clean Pull + 1 Floating Clean (Below Knee) + 1 Clean
60-70% of Clean/ Light to Moderate
General

Saturday, January 20th, 2024 - OLY Foundations Day 153

Warm Up - 3 Rounds, 10 Minutes

10x Small Plate Shoulder Cars
10x Band Shoulder Rotations
5x Empty Bar Good Morning
5x Dynamic Squats

Jerk Warm Up: 15 Minutes

A) 3 sets : 3 Strict Press + 3 Push Press
w/ empty bar
B) 3 sets: 5 Concentric/Bottom Up Split Jerk
w/ empty bar
C) 3 sets: 4 Tall Split Jerk
w/ empty bar

Jerk Work

E3:00MOM5
Split Jerk
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 2 @ 80%
% of Jerk

Snatch Balance & OHS Work

E2:30MOM6
1 Snatch Balance + 2 OHS
1st set: 50-55%
2nd sets: 55-60%
3rd set: 60-65%
THEN… 😈😈😈😈
1 Snatch Balance + 1OHS
4th set: 65-70%
5th set: 70-75%
6th set: 75-80%
Bootcamp

Friday, January 19th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform 2 Sets of the Following:
10 Empty Bar Deadlift
6 Deadlift (Light Weight)
4 Deadlift (Light Weight)
1 Deadlift (2 Rep Working Weight)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
1 Burpee Pull-up Sync
3 Toes to Bar Sync
4 Box Jumps Sync

Strength

Deadlifts
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
For Time ~ In Pairs
Competitive
10 Rounds
3 Burpee Pull-up Sync
6 Toes to Bar Sync
9 Box Jumps Sync
Performance
10 Rounds
3 Burpee Pull-up Sync
6 Knees to Chest Sync
9 Box Jumps or Steps Sync
Lifestyle
10 Rounds
3 Burpee Pull-up Sync
6 Knee Raies Sync
9 Box Step UPS Sync
Strength

Friday, January 19th, 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 6 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
8-12 Deadlift with 3 second Eccentric
- Rest 2 Minutes -
60-120 Seconds Single Arm Farmer Hold
- Rest 2 Minutes -
Flash

Friday, January 19th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
1 Burpee Pull-up Sync
3 Toes to Bar Sync
4 Box Jumps Sync

Strength

KB Deadlifts
Every 1:30 on the Minute X 4 Rounds
11 KB Deadlifts

WOD

Workout Format
For Time ~ In Pairs
10 Rounds
Competitive
3 Burpee Pull-up Sync
6 Toes to Bar Sync
9 Box Jumps Sync
Performance
3 Burpee Pull-up Sync
6 Knees to Chest Sync
9 Box Jumps or Steps Sync
Lifestyle
3 Burpee Pull-up Sync
6 Knee Raies Sync
9 Box Step UPS Sync
Bootcamp

Thursday, January 18th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform 2 Sets of the Following:
6 Bent Over Barbell Row
6 Negative Pull-Ups (Use Band if Needed)

Conditioning Warm-Up

5 Minutes To Do 3-5 Rounds of WOD Warm-Up
1 Wall Walk
1 Deadlift

Strength

Pull-Ups
30 Seconds Work / 90 Seconds Rest X 5 Rounds
Max Weighted Pull-Ups (Min. 3 Reps)

WOD

Workout Format
As Many Rounds As Possible in 10 Minutes
Competitive
3 Wall Walks
2 Deadlifts (275/190)
Performance
3 Scaled Wall Walks
2 Deadlifts (190/135)
Lifestyle
3 Inchworm
2 Deadlifts
Flash

Thursday, January 18th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row

Conditioning Warm-Up

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

Strength

Pull Ups
30 Seconds Work / 30 Seconds Rest X 5 Rounds
Max Pull-Ups (Min. 3 Reps)

WOD

Workout Format
As Many Rounds As Possible in 10 Minutes
Competitive
3 Wall Walks
2 Deadlifts (275/190)
Performance
3 Scaled Wall Walks
2 Deadlifts (190/135)
Lifestyle
3 Inchworm
2 Deadlifts
Bootcamp

Wednesday, January 17th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform the Following:
10 Empty Bar Bench Press
6 Bench Press (Light Weight)
4 Bench Press (Light Weight)
1 Bench Press (2 Rep Working Weight)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Dumbbell Bench Press
1 Sandbag Clean

Strength

Bench Press
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
For Time ~ In Pairs
Switch Every Time a Break Is Taken on either the Bench or the Sandbag.
Competitive
120 Dumbbell Bench Press (65/45)
Partner a Works on Bench Press
Partner B Sandbag Hold (150/100)
Performance
120 Dumbbell Bench Press (45/30)
Partner a Works on Bench Press
Partner B Sandbag Hold (100/50)
Lifestyle
120 Dumbbell Bench Press
Partner a Works on Bench Press
Partner B Sandbag Hold
Strength

Wednesday, January 17th, 2024 – Bench Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Small Arm Circles
Big Arm Circles
Elevated Push-up
Band Pull Aparts

Secondary Strength Movement

Bench Press

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

Accessory

3 Rounds
8-12 Bench Press W/ 3 Second Eccentric & 2 Second Pause
- Rest 1 Minute -
10-15 Rear Delt Flys
10-15 Skull Crushers
- Rest 2 Minutes -
Flash

Wednesday, January 17th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Dumbbell Bench Press
1 Sandbag Clean

Strength

Push-Ups
Every 1:30 Minutes on the Minute X 4 Rounds
12 Push-Ups or Weighted Push-Ups

WOD

Workout Format
For Time ~ In Pairs
Switch Every Time a Break Is Taken on either the Bench or the Sandbag.
Competitive
120 Dumbbell Bench Press (65/45)
Partner a Works on Bench Press
Partner B Sandbag Hold (150/100)
Performance
120 Dumbbell Bench Press (45/30)
Partner a Works on Bench Press
Partner B Sandbag Hold (100/50)
Lifestyle
120 Dumbbell Bench Press
Partner a Works on Bench Press
Partner B Sandbag Hold
Bootcamp

Tuesday, January 16th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
With Coach Using a PVC, Then With the Empty Bar (2 Rounds)
3 Muscle Clean
3 Hang Clean
3 Full Clean
3 Front Squat
- Rest 30 Seconds -

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
8 KB Swings
20 Sec Air Bike
8 Air Squats

Strength

Clean
Every 1.5 Minutes on the Minutes X 8 Rounds
Build to a Heavy 2 Reps

WOD

Workout Format
For Time
30-20-10-20-30
Competitive
KB Swings (50/35)
Cal Air Bike
Air Squats
Performance
KB Swings (35/25)
Cal Air Bike
Air Squats
Lifestyle
KB Swings
Half Cal Air Bike
Air Box Squats
Flash

Tuesday, January 16th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
8 KB Swings
20 SEC Air Bike
8 Air Squats

Strength

High Jumps
Every 1.5 Minutes on the Minutes X 4 Rounds
7 High Jumps

WOD

Workout Format
For Time
30-20-10-20-30
Competitive
KB Swings (50/35)
Cal Air Bike
Air Squats
Performance
KB Swings (35/25)
Cal Air Bike
Air Squats
Lifestyle
KB Swings
Half Cal Air Bike
Air Box Squats
Bootcamp

Monday, January 15th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform the Following:
10 Empty Bar Back Squat
6 Back Squat (Light Weight)
4 Back Squat (Light weight)
1 Back Squat (2 Rep working weight)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 SEC. Row
5 Jump Lunges
5 Sit-Ups

Strength

Back Squat
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
For Time
Competitive
2000 meter Row
50 Jump Lunges
100 Sit-Ups
Performance
2000 meter Row
50 Alternating Lunges
100 Sit-Ups
Lifestyle
2000 meter Row
50 Assisted Lunges
50 Crunches
Strength

Monday, January 15th, 2024 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Leg Swings Right
Leg Swings Left
Squat Hold Hip Shift
Glute Bridge

Secondary Strength Movement

Back Squat

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

Accessory

In 20 Minutes
3 Sets
10-15 Walking Lunge ~ Per Side
- Rest 1 Minute -
10-15 Db Romanian Deadlift
- Rest 2 Minutes -
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