Workouts

Today & Previous Upcoming
Flash

Monday, November 20th, 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

Every Minute on the Minute X 5 Minutes
Row @ 50% Effort
Row @ 60% Effort
Row @ 70% Effort
Row @ 80% Effort
Row @ 90% Effort

WOD

Workout Format
2 Rounds for Time
Competitive
500M Row
- 2 Minute Rest -
400M Row
- 1:30 Minute Rest -
300M Row
- 1:00 Minute Rest -
200M Row
- 2 Minute Rest -
Performance
500M Row
- 2 Minute Rest -
400M Row
- 1:30 Minute Rest -
300M Row
- 1:00 Minute Rest -
200M Row
- 2 Minute Rest -
Lifestyle
2 Minute Row
- 2 Minute Rest -
1:30 Minute Row
- 1:30 Minute Rest -
1:00 Minute Row
- 1:00 Minute Rest -
1:00 Minute Row
- 2 Minute Rest -
Strength

Sunday, November 19th, 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 6 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
4 Rounds
8-12 Z Press
- Rest 30 Seconds -
8-12 Seated DB Press
- Rest 30 Seconds -
8-12 DB Rear Delt Fly
-  Rest 30 Seconds -
8-12 Push-Ups
- Rest 2 Minutes -
Bootcamp

Saturday, November 18th, 2023 - Bootcamp

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 Thrusters @ Workout Weight
5 Burpee Over Bar @ Workout Scale
5 Cleans @ Workout Weight
5 Burpee Box Jump Over @ Workout Scale

WOD

Workout Format
3 Rounds For Time ~ In Pairs ~ Split Reps
Competitive
10 Thrusters (95/65)
20 Burpee Over Bar
30 Cleans (95/65)
40 Burpee Box Jump Overs
Performance
10 Thrusters (45/35)
20 Burpee Step Over Bar
30 Cleans (45/35)
40 Burpee Box Step Overs
Lifestyle
10 Thrusters
20 No Push-up Burpee Step Over Bar
30 Cleans
40 Elevated Burpee Box Step Overs
Strength

Saturday, November 18th, 2023 - ATS Day 76

C&J 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

Secondary Strength Movement

Back Squat

E2:30MOM6
4 @ 75%
2 @ 80%
2 @ 85%
2 @ 90%
2 @ 90 or 95%

Clean Work: Clean Singles- From Floor

E2:30MOM6
1st: 3 @ 60%
2nd: 3 @ 65%
3rd: 3 @ 70%
4th: 3 @ 75%
5th: 2 @ 80%
6th: 2 @ 85%
% of Clean

Snatch Pull From Plates

E2:00MOM3
2x 5s tempo pull (shrug or high)
80% Snatch
General

Saturday, November 18th 2023 - OLY Foundations Day 144

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
5x Band Pull Aparts
5x Band OHS
5x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s

Press & Snatch Warm Up (A): 15 Minutes

A) 3 sets: 5 Strict Press in Split + 3 Jerk Balance w/ empty bar
B) 3 sets: 3 Tall Split Jerk w/ empty bar
C) 3 sets : 3 Snatch Pull to Mid + 3 Below Knee Muscle Snatch + 3 OHS
w/ empty bar
D) 3 sets: 3 No-Feet Snatch
w/ empty bar
* Stance starts wider/OHS footwork

Paused Split Jerk from Rig

E2:00MOM4
3x (2s pause dip + 2s pause catch)
60% Split Jerk/Push Jerk or Light Weight

Snatch Work

E2:30MOM5
3x (3s pause Below Knee + 3s pause Above Knee + 3s Mid-Thigh then Snatch)
60% -> 65% for last 3 sets
% of Snatch
Bootcamp

Friday, November 17th, 2023 - Bootcamp

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
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

Strength

Deadlifts
Build to a Heavy 8 Reps in 10 Minutes

WOD

Workout Format
3 Rounds For Time
Competitive
15 Toes to Bar
10 Double Db Thrusters (35/25)
15/12 Cal Air Bike
Rest 2 Minutes
Performance
15 Hanging Leg Raises
10 Double Db Thrusters (25/15)
15/12 Cal Air Bike
Rest 2 Minutes
Lifestyle
15 Hanging Knee Raises
10 Double Db Thrusters
45 Second Air Bike
Rest 2 Minutes
Strength

Friday, November 17th, 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 6 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
8-12 Sumo Deadlifts
- Rest 1 Minute -
8-12 Single Arm DB Row - per side
- Rest 2 Minutes -
Flash

Friday, November 17th, 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

WOD

Workout Format
3 Rounds for Time
Competitive
15 Toes to Bar
10 Double Db Thrusters (35/25)
15/12 Cal Air Bike
Rest 2 Minutes
Performance
15 Hanging Leg Raises
10 Double Db Thrusters (25/15)
15/12 Cal Air Bike
Rest 2 Minutes
Lifestyle
15 Hanging Knee Raises
10 Double Db Thrusters
45 Second Air Bike
Rest 2 Minutes
Bootcamp

Thursday, November 16th, 2023 - Bootcamp

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
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
20 Second Row
5 Deadlifts @ Warm-up to Working Weight
5 Box Jumps @ Workout Scale

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
3 Rounds for Time 15 Minutes Cap - Test Workout
Christine
Competitive
500M Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24”/20”)
Performance
500M Row
12 Deadlifts (135/95)
21 Box Jumps or Steps (24”/20”)
Lifestyle
2 Minute Row
12 Deadlifts
21 Box Step UPS
Flash

Thursday, November 16th, 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
20 Second Row
5 Deadlifts @ Warm-up to Working Weight
5 Box Jumps @ Workout Scale

WOD

Workout Format
3 Rounds For Time (15 minute Time Cap) - Test Workout - Christine
Competitive
500M Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24”/21”)
Performance
500M Row
12 Deadlifts (135/95)
21 Box Jumps or Steps (24”/21”)
Lifestyle
2 Minute Row
12 Deadlifts
21 Box Step UPS
Bootcamp

Wednesday, November 15th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
8 Bench Press
5 Bench Press

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
3 Ring Dips @ Workout Scale
3 Strict Pull-Ups @ Workout Scale

Strength

Bench Press
Build to a Heavy 4 Reps in 10 Minutes

WOD

Workout Format
Every Minute on the Minute for 20 Minutes Complete
Competitive
Odd ~ 3 Reps of Ring Dips
Even ~ 3 Reps of Strict Pull-up
Add 1 Rep Each Round Until Failure
Performance
Odd ~ 3 Reps of Push-Ups
Even ~ 3 Reps of Assisted Strict Pull-up
Add 1 Rep Each Round Until Failure
Lifestyle
Odd ~ 3 Reps of Z Press
Even ~ 3 Reps of Db Rows
Add 1 Rep Each Round Until Failure
Strength

Wednesday, November 15th, 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 6 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
10-15 reps Barbell Rows
- Rest 30 Seconds -
8-12 Close Grip Bench Press
- Rest 2 Minutes -
Flash

Wednesday, November 15th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch 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
3 Ring Dips @ Workout Scale
3 Strict Pull-Ups @ Workout Scale

WOD

Workout Format
Every Minute on the Minute for 20 Minutes

Notes

COMPETITIVE
Odd ~ 3 Reps of Ring Dips
Even ~ 3 Reps of Strict Pull-up
Add 1 Rep Each Round Until Failure

PERFORMANCE
Odd ~ 3 Reps of Push-Ups
Even ~ 3 Reps of Assisted Strict Pull-up
Add 1 Rep Each Round Until Failure

LIFESTYLE
Odd ~ 3 Reps of Z Press
Even ~ 3 Reps of Db Rows
Add 1 Rep Each Round Until Failure
Bootcamp

Tuesday, November 14th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
With Coach Using a PVC, Then With the Empty Bar
2 Rounds
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

Conditioning Warm-Up

5 Minutes to do 1 ~ 3 Rounds of WOD Warm- Up
6 Db Snatchs @ Workout Weight
20 Second Air Bike

Strength

Barbell Split Squat

Build to a Heavy 4 ~ per side ~ 10 minutes

WOD

Workout Format
As Many Rounds As Possible in 15 Minutes
Competitive
20 Burpee Single Db Snatch @ (50/35)
20/15 Cals Air Bike
Performance
20 Burpee Single Db Snatch @ (35/25)
16/13 Cals Air Bike
Lifestyle
20 Burpee Single Db Snatch
2 Minutes Air Bike
Flash

Tuesday, November 14th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch 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

6 Db Snatches @ Workout Weight
20 Second Air Bike

WOD

Workout Format
As Many Rounds As Possible in 15 minutes
Competitive
20 Single Db Snatch @ (50/35)
20/15 Cals Air Bike
Performance
20 Single Db Snatch @ (35/25)
16/13 Cals Air Bike
Lifestyle
20 Single Db Snatch
2 Minutes Air Bike
Bootcamp

Monday, November 13th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch 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
3 Handstand Push-Ups
5 Deadlifts (250/175)
5 Box Jumps (30/24)
5 Pull-Ups
5 Wall Ball Shots (20/14)
15 Double-Unders
200 Meter Run

WOD

Workout Format
For Time
Competitive
10 Handstand Push-Ups
15 Deadlifts (250/175)
25 Box Jumps (30/24)
50 Pull-Ups
100 Wall Ball Shots (20/14)
200 Double-Unders
400 Meter Run (With 45/35 Plate)
Performance
10 Push-Ups
15 Deadlifts (175/125)
25 Box Jumps (24/20)
50 Jumping Pull-Ups
100 Wall Ball Shots (14/10)
200 Double Unders or 340 Single Unders
400 Meter Run
Lifestyle
10 Elevated Push-Ups
15 Deadlifts
25 Box Step-Ups
50 Ring Rows
100 Wall Ball Shots
200 Single Unders
400 Meter Run
General

Monday, November 13th, 2023 - Dryland Training

General Warm-Up

4 lengths running
1 length walking knee hugs
1 length butt kicks
1 length high knees
1 length hamstring stretch / arm sweep
1 length side shuffles (L)
1 length side shuffles (R)
1 length back peddling
1 length lunges
1 length karaoke

WOD

Workout Format
2 Teams of 5; First team to 3000m wins.
Station 1: Row
Station 2: Plank
Station 3: Wall Sit
Station 4: Work
Station 5: Rest
Work:
3 Box Climb Overs
6 Slam Balls
9 Lunges
12 Situps

Cooldown - Flowers by Moby (Bring Sally Up)

Air Squats

Cooldown - Happy by Pharrell Williams

Running, burpee every time we hear "Happy"

Game - PVC Pipes

If team cannot get 5 in a row in 5 minutes, penalty is given.
Strength

Sunday, November 12th, 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 6 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
4 Rounds
8-12 Z Press
- Rest 30 Seconds -
8-12 Bent Over Row
- Rest 30 Seconds -
8-12 DB Skull Crushers
- Rest 2 Minutes -
Bootcamp

Saturday, November 11th, 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 Rows
Band Pass Throughs

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
200M Run
5 Pull-up
5 Push-Ups
8 Air Squats

WOD

Workout Format
Murph
Competitive
- In a Weighted Vest -
1.6km Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1.6km Run
Performance
1.6km Run
10 Rounds
10 Jumping Pull-Ups
20 Elevated Push-Ups
30 Air Squats
1.6km Run
Lifestyle
1.6km Run
10 Rounds
10 Ring Rows
20 Elevated Push-Ups
30 Air Squats
1.6km Run
Strength

Saturday, November 11th, 2023 - ATS Day 75

C&J 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

Secondary Strength Movement

Back Squat

E2:30MOM6
4 @ 70%
4 @ 75%
2 @ 80%
2 @ 85%
2 @ 90%
2 @ 95%

Clean Work: Clean Singles- From Floor

E2:30MOM6
1st: 3 @ 60%
2nd: 3 @ 65%
3rd: 3 @ 70%
4th: 3 @ 75%
5th: 2 @ 80%
6th: 2 @ 85%
% of Clean

Clean Pull From Plates

E2:00MOM3
2x 5s tempo pull (shrug or high)
95% Clean/Heavy
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