Workouts

Today & Previous Upcoming
Bootcamp

Saturday, September 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
Conditioning Warm-up
1 Rounds
8 Sit-Ups
5 Strict Toes to Bar @ Workout Scale
20 Double Unders @ Workout Scale

WOD

Competitive
As Many Reps as Possible in 5 Minutes
Partner A: 15 Sit UPS
Partner B: Dead Hang
-Into-
In Pairs for Time Split Reps as Desired
16 Strict Toes-To-Bars
100 Double-Unders
12 Strict Toes-To-Bars
80 Double-Unders
10 Strict Toes-To-Bars
60 Double-Unders
6 Strict Toes-To-Bars
40 Double-Unders
4 Strict Toes-To-Bars
20 Double-Unders
Performance
As Many Reps as Possible in 5 Minutes
Partner A: 15 Sit UPS
Partner B: Dead Hang
-Into-
In Pairs for Time Split Reps as Desired
16 Strict Leg Raises
170 Single-Unders
12 Strict Leg Raises
140 Single-Unders
10 Strict Leg Raises
100 Single-Unders
6 Strict Leg Raises
70 Single-Unders
4 Strict Leg Raises
30 Single-Unders
Lifestyle
As Many Reps as Possible in 5 Minutes
Partner A: 15 Sit UPS
Partner B: Dead Hang
-Into-
In Pairs for Time Split Reps as Desired
16 Strict Knee Raises
100 Single-Unders
12 Strict Knee Raises
80 Single-Unders
10 Strict Knee Raises
60 Single-Unders
6 Strict Knee Raises
40 Single-Unders
4 Strict Knee Raises
20 Single-Unders
Strength

Friday, September 22nd, 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
4 Rounds
Max Push-Ups
Rest 1 Minute
8-12 Pendlay Row
Rest 2 Minutes

Barbell Stiff Leg Deadlift

20 Minutes Build to Heavy 2 Reps / Rest as Needed / Starting at Empty Bar
Flash

Friday, September 22nd, 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
Conditioning Warm-up
1 Round
5 Hang Cleans @ Working Weight
2 Wall Walks
10 Seconds Air Bike Sprint

WOD

Workout Format
For Time (18 Minute Time Cap)
Competitive
21-15-9
Hang Cleans (95/65)
9-6-3
Wall Walks
20-15-10
Cal Air Bike
Performance
21-15-9
Hang Cleans (45/35)
9-6-3
Scaled Wall Walks
20-15-10
Cal Air Bike
Lifestyle
21-15-9
Hang Cleans
9-6-3
Inchworm
15-10-5
Cal Air Bike
Bootcamp

Friday, September 22nd 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 Front Squats
Rest 30 Seconds

Strength

Stiff Leg Deadlifts
Build to a Heavy 8 Reps in 10 Minutes

WOD

Workout Format
Conditioning Warm-up
1 Round
5 Hang Cleans @ Working Weight
2 Wall Walks
10 Seconds Air Bike Sprint
For Time (18 Minute Time Cap)
Competitive
21-15-9
Hang Cleans (95/65)
9-6-3
Wall Walks
20-15-10
Cal Air Bike
Performance
For Time
21-15-9
Hang Cleans (45/35)
9-6-3
Scaled Wall Walks
20-15-10
Cal Air Bike
Lifestyle
For Time
21-15-9
Hang Cleans
9-6-3
Inchworm
15-10-5
Cal Air Bike

Cooldown

1 Minute per Stretch per Side
Forearm Stretch
Couch Stretch
Flash

Thursday, September 21st, 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

Every Minute on the Minute X 3MINUTES
10 Empty Bar Bent Over Barbell Row
5 Bent Over Barbell Row
3 Bent Over Barbell Row

WOD

Workout Format
For Time (7 Minute Time Cap)
Competitive
30 Snatches (135/95)
Performance
30 Snatches (95/65)
Lifestyle
30 Snatches

Cooldown

1 Minute per Stretch per Side
Forward Fold Stretch
Lat Overhead Stretch

Conditioning Warm-Up

5 Snatches @ Workout Weight
Bootcamp

Thursday, September 21th, 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 3MINUTES
10 Empty Bar Bent Over Barbell Row
5 Bent Over Barbell Row
3 Bent Over Barbell Row

Strength

Bent Over Barbell Row
Build to a Heavy 3 Reps in 10 Minutes

WOD

Workout Format
For Time (7 Minute Time Cap)
Retest Day
Competitive
30 Snatches (135/95)
Performance
30 Snatches (95/65)
Lifestyle
30 snatches

Notes

Snatch Technique Breakdown: (With Coach Using PVC)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch

CONDITIONING WARM-UP
5 Snatches @ Workout Weight
Strength

Wednesday, September 20th, 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

In 20 Minutes Build to a Heavy 2 Reps / Rest About 2 Minutes Between Sets / Start with Empty Bar

Accessory

In 20 Minutes
4 Rounds
Max Push-Ups
Rest 1 Minute
8-12 Pendlay Row
Rest 2 Minute

Cooldown

1 Minute per Stretch per Side
Prayer Stretch
Single Arm Doorway Stretch
Flash

Wednesday, September 20th, 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
Conditioning Warm-up
1 Round
2 Reps @ Workout Weight
5 Toes to Bar @ Workout Scale
5 Burpees

WOD

Competitive
Odd:
5 Deadlifts (225/155)
10 Toes to Bar
Even:
Max Burpees
Performance
Odd:
5 Deadlifts (155/110)
10 Hanging Leg Raises
Even:
Max Burpees
Lifestyle
Odd:
5 Deadlifts
10 Hanging Knee Raises
Even:
Max Elevated Burpees

Cooldown

1 Minute per Stretch per Side
Seated Single Leg Hamstring Stretch
Standing Calf Stretch

Notes

Every Minute on the Minute for 20 Minutes
Bootcamp

Wednesday, September 20th, 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
5 Bench Press
3 Bench Press

Strength

Bench Press
Build to a heavy 3 reps in 10 minutes

Conditioning Warm-Up

1 Round
2 Reps @ Workout Weight
5 Toes to Bar @ Workout Scale
5 Burpees

Notes

Every Minute on the Minute for 20 Minutes

COMPETITIVE
Odd:
5 Deadlifts (225/155)
10 Toes to Bar
Even:
Max Burpees

PERFORMANCE
Odd:
5 Deadlifts (155/110)
10 Hanging Leg Raises
Even:
Max Burpees

LIFESTYLE
Odd:
5 Deadlifts
10 Hanging Knee Raises
Even:
Max Elevated Burpees
Flash

Tuesday, September 19th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
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

Every Minute on the Minute X 3 Minutes
10 Empty Bar Back Squat
5 Back Squat
3 Back Squat

WOD

Workout Format
Every minute on the minute x 15 minutes
Competitive
1) 8 Box Jumps
2) 10 Db Bent Over Row (50/35)
3) 10 Db Floor Press (50/35)
4) 200M Row
5) Rest
Performance
1) 8 Box Jumps or Step UPS
2) 10 Db Bent Over Row (35/25)
3) 10 Db Floor Press (35/25)
4) 150M Row
5) Rest
Lifestyle
1) 6 Box Step UPS
2) 10 Db Bent Over Row
3) 10 Db Floor Press
4) 1 Minute Row
5) Rest

Conditioning Warm-Up

1 Rounds
4 Box Jumps @ Workout Scale
5 Bent Over Row @ Workout Weight
5 Db Floor Press @ Workout Weight
100M Row @ Desired Workout Pace
Bootcamp

Tuesday, September 19th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
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 Snatches
3 Hang Snatches
3 Snatch Balances
3 Overhead Squats
Rest 30 Seconds

Strength

Power Snatch
Every 2:30 perform 7 reps x 4 rounds Power Snatch

Cooldown

1 Minute per Stretch per Side
Seal Stretch
Couch Stretch

Conditioning Warm-Up

1 Rounds
4 Box Jumps @ Workout Scale
5 Bent Over Row @ Workout Weight
5 Db Floor Press @ Workout Weight
100M Row @ Desired Workout Pace

Notes

Every Minute on the Minute X 15 Minutes

COMPETITIVE
1) 8 Box Jumps
2) 10 Db Bent Over Row (50/35)
3) 10 Db Floor Press (50/35)
4) 200M Row
5) Rest

PERFORMANCE
1) 8 Box Jumps or Step UPS
2) 10 Db Bent Over Row (35/25)
3) 10 Db Floor Press (35/25)
4) 150M Row
5) Rest

LIFESTYLE
1) 6 Box Step UPS
2) 10 Db Bent Over Row
3) 10 Db Floor Press
4) 1 Minute Row
5) Rest
Strength

Monday, September 18th, 2023 – Squat

General Warm-Up

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Dynamic Squats
Ostrich Walk
Seated Good Mornings
Glute Bridge

Accessory

4 Rounds
8-12 Db Walking Lunges per Side
Rest 30 Seconds
8-12 Stiff Leg Db Deadlift
Rest 1.5 Minutes

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Seated Hamstring Stretch
Kneeling Inner Thigh Stretch

Front Squat

20 Minutes Build to Heavy 3 Reps / Rest as Needed / Starting at Empty Bar
Flash

Monday, September 18th, 2023 – Flash Class

Cooldown

1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Pigeon Stretch

Notes

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
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

Conditioning Warm-Up

1 Round
5 Burpees @ Workout Scale
5 Air Squats @ Workout Scale
5 Push-Ups @ Workout Scale
5 Sit-Ups @ Workout Scale

Notes

10 Rounds for Time (30 minute time cap)

COMPETITIVE
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups

PERFORMANCE
10 Burpees
10 Air Squats
10 Elevated Push-Ups
10 Sit-Ups

LIFESTYLE
10 No Push-up Burpees
10 Bodyweight Box Squats
10 Elevated Push-up
10 Crunch
Bootcamp

Monday, September 18th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
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 Back Squat
5 Back Squat
3 Back Squat

Strength

Back Squats
Build to a Heavy 3 Reps in 10 Minutes

Cooldown

1 Minute per Stretch per Side
TRX Upper Back Hang Stretch
Seated Forward Fold

Conditioning Warm-Up

1 Round
5 Burpees @ Workout Scale
5 Air Squats @ Workout Scale
5 Push-Ups @ Workout Scale
5 Sit-Ups @ Workout Scale

Notes

10 Rounds for Time ( 30 Minute Time Cap)
Retest Day

COMPETITIVE
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups

PERFORMANCE
10 Burpees
10 Air Squats
10 Elevated Push-Ups
10 Sit-Ups

LIFESTYLE
10 Rounds for Time
10 No Push-up Burpees
10 Bodyweight Box Squats
10 Elevated Push-up
10 Crunch
Strength

Sunday, September 17th, 2023 – Strict Press

General Warm-Up

Chalk Talk
General Warm-Up:
30 Seconds Work / 5 Seconds Rest
Db Overhead Press
Db Row
Band Tricep Extensions
Band Bicep Curls

Accessory

3 Rounds
8-12 Lateral Raises
Rest 30 Seconds
8-12 Bent Over Db Row
8-12 Tricep Dips
Rest 1.5 Minutes

Cooldown

1 Minute per Stretch per Side
Single Arm Doorway Stretch
Band Lat Stretch

Strict Press

In 20 Minutes Build to a Heavy 12 Reps / Rest About 2 Minutes Between Sets / Start With Empty Bar
Strength

Saturday, September 16th, 2023 - ATS Day 69

C&J Warm Up: 15 minutes

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

Jerk Work

E130MOM5
2 Push Jerk + 2 Split Jerk
60% -> 65% x 3 sets
% of Jerk

Clean Work

E130MOM5
1 Hang Power Clean + 1 Hang Clean + 1 Clean
60 -> 65% x 3 sets
% of Clean

Front Squat

E3:00MOM5
6 @ 70%
4 @ 75%
2 @ 80%
4 @ 78%
6 @ 75%
General

Saturday, September 16th 2023 - OLY Foundations Day 137

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Band OHS
5x Empty Bar Good Morning
4x Cossack Squat Hold 2s

Snatch Warm Up (A): 15 Minutes

A) 3 sets : 3 Snatch DL + 3 Muscle Snatch + 3 OHS
w/ empty bar
B) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
C) 3 sets: 3 Tall Snatch
w/ empty bar

Snatch Work

E1:30MOM5
1 Hang Power Snatch + 1 Hang Snatch + 1 Snatch
60% -> 65% x 3 sets

Snatch Pull

E2:00MOM4
3x pull to hold 1s at top of of pull
75% Snatch
Bootcamp

Saturday, September 16th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Med Ball Squat Cleans
Inchworm Push-Ups
Ring Row
Med Ball Deadlift
Hollow Hold
Bench Press Warm-Up:
10 Reps Empty Bar Bench Press
5 Reps @ Light Weight
5 Reps @ Wod Weight
Bathroom Break and Scaling Options:

WOD

Workout Format
For Time in Pairs
Competitive
60 Wall Balls (20/14)
10 Bench Press (165/115)
50 Wall Balls (20/14)
10 Bench Press (165/115)
40 Wall Balls (20/14)
10 Bench Press (165/115)
30 Wall Balls (20/14)
10 Bench Press (165/115)
20 Wall Balls (20/14)
10 Bench Press (165/115)
10 Wall Balls (20/14)
10 Bench Press (165/115)
Performance
60 Wall Balls (14/10)
10 Bench Press (135/95)
50 Wall Balls (14/10)
10 Bench Press (135/95)
40 Wall Balls (14/10)
10 Bench Press (135/95)
30 Wall Balls (14/10)
10 Bench Press (135/95)
20 Wall Balls (14/10)
10 Bench Press (135/95)
10 Wall Balls (14/10)
10 Bench Press (135/95)
Lifestyle
60 Wall Balls
10 Bench Press
50 Wall Balls
10 Bench Press
40 Wall Balls
10 Bench Press
30 Wall Balls
10 Bench Press
20 Wall Balls
10 Bench Press
10 Wall Balls
10 Bench Press

Cooldown

1 Minute per Stretch per Side
Seal Stretch
Back Stretch With Rings
Strength

Friday, September 15th, 2023 – Deadlift

General Warm-Up

Chalk Talk
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Row
Glute Bridge
Bird Dog
90/90 Heel Touches
Bathroom Break

Accessory

3 Rounds
5-8 Sumo Deadlift
Rest 30 Seconds
15-20 Sandbag Glute Bridge
Rest 1.5 Minute

Cooldown

1 Minute per Stretch per Side
Seated Hamstring Stretch
Banded Lat Stretch

Barbell Stiff Leg Deadlift

In 20 Minutes Build to a Heavy 14 Reps / Rest About 2 Minutes Between Sets.
Flash

Friday, September 15th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Alternating Glute Bridge
Inchworm
Air Squats
Ring Rows
Sit-Ups
Bathroom Break and Scaling Options:

WOD

Workout Format
For 15 minutes in Pairs
Competitive
Partner A: Farmer Hold (50/35)
Partner B:
10/8 Cal Bike
15 Db Clean (50/35)
Performance
Partner A: Farmer Hold (35/25)
Partner B:
8/6 Cal Bike
15 Db Clean (35/25)
Lifestyle
Partner A: Farmer Hold (35/25)
Partner B:
20 Seconds Cal Bike
15 Db Clean

Cooldown

1 Minute per Stretch per Side
Forearm Stretch
Couch Stretch
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