Workouts

Today & Previous Upcoming
Flash

Thursday, December 28th, 2023 - 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
20 Sec. Bike
2 Db Snatches (Build to Working Weight)

Strength

30 Seconds Work / 30 Seconds Rest x 5
Max Ring Rows (min. 3 reps)

WOD

Workout Format
Elizabeth
5 Rounds - For Time (Testing Workout)
Competitive
15/12 Cal Bike
10 Alternating Db Snatches (75/55)
Performance
15/12 Cal Bike
10 Alternating Db Snatches (50/35)
Lifestyle
10/8 Cal Bike
10 Alternating Db Snatches
Bootcamp

Wednesday, December 27th, 2023 - Bootcamp

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
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
6 Bench Press
3 Bench Press

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Box Jumps
2 Jumping Pull-Ups
2 Kettlebell Swings
2 Walking Lunges
2 Knees-To-Elbows
2 Push Presses
2 Kettlebell Deadlifts
2 Wall Balls
2 Burpees
10 Double-Unders

Strength

Back Squat
Build to a Heavy 6 Reps in 10 Minutes

WOD

Workout Format
For Time (25 Minute Time Cap) - Testing Workout
Competitive
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (50/35)
50 Walking Lunges
50 Knees-To-Elbows
50 Push Presses (45/35)
50 Kettlebell Deadlifts (50/35)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders
Performance
50 Box Jumps or Step UPS (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knees-To-Chest
50 Push Presses (45/35)
50 Kettlebell Deadlifts (35/25)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders or 85 Single Unders
Lifestyle
50 Box Step Ups
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Assisted Lunges
50 Hanging Knee Raises
50 Push Presses
50 Kettlebell Deadlifts
50 Wall Balls
50 No Push-up Burpees
50 Single Unders
Strength

Wednesday, December 27th, 2023 – 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 8 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 30 Minutes
3 Rounds
8-12 Paused Bench Press (5 Second Pause)
- Rest 1 Minute -
8-12 Bent Over Dumbbell Row
- Rest 2 Minutes -
Flash

Wednesday, December 27th, 2023 - 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
2 Box Jumps
2 Jumping Pull-Ups
2 Kettlebell Swings
2 Walking Lunges
2 Knees-To-Elbows
2 Push Presses
2 Kettlebell Deadlifts
2 Wall Balls
2 Burpees
10 Double-Unders

Strength

Every 1:30 Minutes on the Minute x 4 Rounds
9 Push Ups or Weighted Push Ups

WOD

Workout Format
Christine
For Time - 25 Minutes (Testing Workout)
Competitive
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (50/35)
50 Walking Lunges
50 Knees-To-Elbows
50 Push Presses (45/35)
50 Kettlebell Deadlifts (50/35)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders
Performance
50 Box Jumps or Step Ups (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knees-To-Chest
50 Push Presses (45/35)
50 Kettlebell Deadlifts (35/25)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders or 85 Single Unders
Lifestyle
50 Box Step Ups
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Assisted Lunges
50 Hanging Knee Raises
50 Push Presses
50 Kettlebell Deadlifts
50 Wall Balls
50 No Push-up Burpees
50 Single Unders
Bootcamp

Saturday, December 23rd, 2023 - Holiday Bootcamp

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
2 Sumo Deadlift High-Pull
2 Thrusters
2 Push Presses
2 Power Cleans
2 Power Snatches
2 Kettlebell Swings
2 Pull-Ups
2 Knees-To-Elbows
2 Box Jumps
20 SEC. Bike
2 Burpees
2 Overhead Walking Lunges

WOD

Workout Format
12 Days of Christmas
For Time, Adding One Movement per Round:
Competitive
1 Sumo Deadlift High-Pull (75/55)
2 Thrusters (75/55)
3 Push Presses (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (53/35)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24/20)
10 Cal Bike
11 Burpees
12 Overhead Walking Lunges (45/25 LB Plate)
Performance
1 Sumo Deadlift High-Pull (45/35)
2 Thrusters (45/35)
3 Push Presses (45/35)
4 Power Cleans (45/35)
5 Power Snatches (45/35)
6 Kettlebell Swings (35/25)
7 Jumping Pull-Ups
8 Knees-To-Chest
9 Box Jumps or Step-Ups (24/20)
10 Cal Bike
11 Burpees
12 Overhead Walking Lunges (25/10 LB Plate)
Lifestyle
1 Sumo Deadlift High-Pull
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings
7 Ring Rows
8 Knees Raises
9 Box Step-Ups
10 Cal Bike
11 No Push-up Burpees
12 Walking Lunges
Strength

Saturday, December 23rd, 2023 - ATS Day 81

C&J Warm Up: 10 minutes

A) 3 sets: 5 Strict Press in Split + 3 Jerk Balance
w/ empty bar
B) 3 sets: 3 BTN (Behind the Neck) Split Jerk w/ 3 sec pause
w/ empty bar
B) 3 sets: 5 Muscle Clean + 5 Front Squats
w/ empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar

Front Squat

E2:30MOM5
2x 5-sec tempo FS + 2 Front Squats
1st set: 65%
Remaining sets @ 75%
% of Front Squat

C&J Complex

E3:00MOM5
3 Hang Clean + 2 Front Squat + 1 Split Jerk
60-75%/Light to Moderate
Or
80-95%/Heavy
% of C&J
General

Saturday, December 23rd 2023 - OLY Foundations Day 149

Warm Up - 3 Rounds, 10 Minutes

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

Snatch Warm Up: 10 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/OHS Complex

E3:00MOM5
1 High Hang + 1 Low Hang + 1 OHS +
1 Snatch + 1 OHS
60-70%
% of Snatch

Snatch Balance Work

E2:30MOM5
1st set: 3x 50%
2nd sets: 3x 55%
3rd set: 3x 60%
4th set: 3x 65%
5th set: 3x 65 or 70%
Bootcamp

Friday, December 22nd, 2023 - Bootcamp

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
Strength Warm-up
10 Empty Bar Deadlifts
6 Deadlifts
3 Deadlifts

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Sit-Ups
4 Burpees Over Line
6 Lunges

Strength

Deadlifts
Build to a Heavy 6 Reps in 10 Minutes

WOD

Workout Format
5 Rounds for Time, in Pairs
Competitive
20 Sit-Ups Sync
10 Burpee Over Line Sync
40 Alternating Lunges Split
Performance
20 Sit-Ups Sync
10 Burpee Over Line Sync
40 Alternating Lunges Split
Lifestyle
20 Crunches Sync
10 No Push-up Burpee Over Line Sync
40 Alternating TRX Lunges Split
Strength

Friday, December 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

Deadlift

20 Minutes Build to Heavy 1 Rep / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
10-15 Deadlift
- Rest 2 Minutes -
60-90 Seconds Plank
- Rest 2 Minutes -
Flash

Friday, December 22nd, 2023 - 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
5 Sit-Ups
4 Burpees Over Line
6 Lunges

WOD

Workout Format
5 Rounds for Time, in Pairs
Competitive
20 Sit-Ups Sync
10 Burpee Over Line Sync
40 Alternating Lunges Split
Performance
20 Sit-Ups Sync
10 Burpee Over Line Sync
40 Alternating Lunges Split
Lifestyle
20 Crunches Sync
10 No Push-up Burpee Over Line Sync
40 Alternating TRX Lunges Split
Bootcamp

Thursday, December 21st, 2023 - Bootcamp

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
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 Cleans @ Warm-up to Working Weight
5 Ring Dips @ Workout Scale

Strength

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

WOD

Workout Format
Elizabeth
21-15-9, For Time, 10 Minute Time Cap (Re-Test Workout Nov. 9th)
Competitive
Cleans (135/95)
Ring Dips
Performance
Cleans (95/65)
Ring Dips or Assisted Ring Dips
Lifestyle
Cleans
Push-Ups or Elevated Push-Ups
Flash

Thursday, December 21st, 2023 - 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
5 Cleans @ Warm-up to Working Weight
5 Ring Dips @ Workout Scale

WOD

Workout Format
Elizabeth
21-15-9, For Time, 10 Minute Time Cap (Re-Test Workout Nov. 9th)
Competitive
Cleans (135/95)
Ring Dips
Performance
Cleans (95/65)
Ring Dips or Assisted Ring Dips
Lifestyle
Cleans
Push-Ups or Elevated Push-Ups
Bootcamp

Wednesday, December 20th, 2023 - Bootcamp

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
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
6 Bench Press
3 Bench Press

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

Bench Press
Build to a Heavy 6 Reps in 10 Minutes

WOD

Workout Format
Christine
3 Rounds for Time, 15 Minute Time Cap (Re-Test Workout Nov. 16th)
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
Strength

Wednesday, December 20th, 2023 – 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

30 Minutes Build to Heavy 1 Rep / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
10-15 Bench Press
- Rest 1 Minute -
15-20 Rear Delt Flys
- Rest 2 Minutes -
Flash

Wednesday, December 20th, 2023 - 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
20 Second Row
5 Deadlifts @ Warm-up to Working Weight
5 Box Jumps @ Workout Scale

WOD

Workout Format
Christine
3 Rounds for Time, 15 Minute Time Cap (Re-Test Workout Nov. 16th)
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
Bootcamp

Tuesday, December 19th, 2023 - Bootcamp

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
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
4 Two Handed Single DB Clean
5 Wall Balls
1 Snatch

Strength

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

WOD

Workout Format
EMOM 20
Competitive
1) 10 Two Handed Single DB Clean (100/75)
2) 15 Wall Balls (20/14)
3) Rest
4) 9 Snatch (135/95)
5) Rest
Performance
1) 10 Two Handed Single DB Clean (70/50)
2) 15 Wall Balls (14/10)
3) Rest
4) 9 Snatch (95/65)
5) Rest
Lifestyle
1) 10 Two Handed Single DB Clean
2) 15 Wall Balls or Ball Squats
3) Rest
4) 9 Snatch
5) Rest
Flash

Tuesday, December 19th, 2023 - 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
4 Two Handed Single DB Clean
5 Wall Balls
1 Snatch

WOD

Workout Format
EMOM 20
Competitive
1) 10 Two Handed Single DB Clean (100/75)
2) 15 Wall Balls (20/14)
3) Rest
4) 9 Snatch (135/95)
5) Rest
Performance
1) 10 Two Handed Single DB Clean (70/50)
2) 15 Wall Balls (14/10)
3) Rest
4) 9 Snatch (95/65)
5) Rest
Lifestyle
1) 10 Two Handed Single DB Clean
2) 15 Wall Balls or Ball Squats
3) Rest
4) 9 Snatch
5) Rest
Bootcamp

Monday, December 18th, 2023 - Bootcamp

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
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Back Squat Empty Bar
6 Back Squat
3 Back Squat

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Wall Walks
5 Squat Hops
20 Second Row

Strength

Back Squat
Build to a Heavy 6 in 10 Minutes

WOD

Workout Format
AMRAP 20
Competitive
5 Wall Walks
10 Hop Squats
10/8 Cals Row
* Add 5 Hop Squats and 10/8 Cals Each Round
Performance
5 Scaled Wall Walks
10 Air Squats
10/8 Cals Row
* Add 5 Air Squats and 10/8 Cals Each Round
Lifestyle
5 Inch Worms
10 Box Squats
10/8 Cals Row
* Add 5 Box Squats Each Round
Strength

Monday, December 18th, 2023 – 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

30 Minutes Build to Heavy 1 Rep / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Sets
10-15 Back Squats
- Rest 1 Minute -
15-20 Single Leg Glute Bridge per Side
- Rest 2 Minutes -
Flash

Monday, December 18th, 2023 - 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
2 Wall Walks
5 Squat Hops
20 Second Row

WOD

Workout Format
AMRAP 20
Competitive
5 Wall Walks
10 Hop Squats
10/8 Cals Row
* Add 5 Hop Squats and 10/8 Cals Each Round
Performance
5 Scaled Wall Walks
10 Air Squats
10/8 Cals Row
* Add 5 Air Squats and 10/8 Cals Each Round
Lifestyle
5 Inch Worms
10 Box Squats
10/8 Cals Row
* Add 5 Box Squats Each Round
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