Workouts

Today & Previous Upcoming
Bootcamp

Tuesday, September 26th, 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 Snatches
3 Hang Snatches
3 Snatch Balances
3 Overhead Squats
Rest 30 Seconds

Strength

Power Snatch
Every 3:00 perform 10 reps x 3 rounds

Conditioning Warm-Up

2 Rounds
15 Second Air Bike Sprint
15 Second Row Sprint
Rest 1 Minute

Notes

21-15-9

COMPETITIVE
Air Bike Cals
Row Cals

PERFORMANCE
Air Bike Cals
Row Cals

LIFESTYLE
Air Bike Cals
Row Cals
Flash

Tuesday, September 26th, 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

Conditioning Warm-Up

2 Rounds
15 Second Air Bike Sprint
15 Second Row Sprint
Rest 1 Minute

Notes

COMPETITIVE
For Time
21-15-9
Air Bike Cals
Row Cals

PERFORMANCE
For Time
21-15-9
Air Bike Cals
Row Cals

LIFESTYLE
For Time
21-15-9
Air Bike Cals
Row Cals
Strength

Monday, September 25th, 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

In 20 minutes
4 Rounds
8-12 Back Squat
Rest 30 Seconds
15-20 KB Swings
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
Gymnastics

Monday, September 25th, 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 Rounds
8 Burpees @ Workout Scale
15-30 Seconds Gym Ring Support @ Workout S

WOD

Competitive
4 Rounds
As Much Time as Possible in 3 Minutes
30 Burpees
Max Gymnastics Ring Support
Rest 1 Minute
Performance
4 Rounds
As Much Time as Possible in 3 Minutes
25 Burpees
Max Box Support
Rest 1 Minute
Lifestyle
4 Rounds
As Much Time as Possible in 3 Minutes
25 Elevated Burpees
Max High Plank Hold
Rest 1 Minute
Gymnastics

Monday, September 25th, 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 Back Squat
5 Back Squat
3 Back Squat

Strength

Back Squats
Build to a Heavy 3 Reps in 10 Minutes

Conditioning Warm-Up

1 Rounds
8 Burpees @ Workout Scale
15-30 Seconds Gym Ring Support @ Workout Scale

Notes

4 Rounds of 3 minute AMRAP - rest 1 minutes

COMPETITIVE
30 Burpees
Max Gymnastics Ring Support

PERFORMANCE
25 Burpees
Max Box Support

LIFESTYLE
25 Elevated Burpees
Max High Plank Hold
General

Sunday, September 24th, 2023 – Strict 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

Accessory

In 20 Minutes
4 Rounds
8-12 Seated Arnold Press
Rest 30 Seconds
8-12 Bent Over Db Row
Rest 30 Seconds
10-15 Tricep Kickbacks
Rest 2 Minutes

Cooldown

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

Strict Press

20 Minutes Build to Heavy 14 Reps / Rest as Needed / Starting at Empty Bar
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
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
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

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
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

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
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

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
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

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

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
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