Workouts

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General

Saturday, September 9th 2023 - OLY Foundations Day 136

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 Hang 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 No-Feet Snatch
w/ 50% Snatch/Very Light

Snatch Work

E1:30MOM5
1 High-Hang + 1 Low-Hang + 1 Floor
60% -> 65% x 3 sets

Snatch Pull

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

Friday, September 8th 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Front Squat
Empty Barbell Strict Press
Empty Barbell Bent Over Row
Empty Barbell Good Morning
Bathroom Break and Scaling Options:

Strength

Stiff Leg Deadlift
Build to a Heavy 8 Reps in 10 Minutes
-Into
Strict Pull-up Work:
50 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
8 Negative Pull-Ups
Rest 45 Seconds
Coach Notes: Try to Match or Beat Last Time.

WOD

Workout Format
10 Rounds for Time
Competitive
In a Vest
10 Wallballs (20/14)
200M Run
10 KB Swings (50/35)
200M Run
Performance
10 Wallballs (14/10)
200M Run
10 KB Swings (35/25)
200M Run
Lifestyle
8 Rounds for Time
10 Wallballs
200M Run
10 KB Swings
200M Run

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Forward Fold Stretch
Flash

Friday, September 8th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Front Squat
Empty Barbell Strict Press
Empty Barbell Bent Over Row
Empty Barbell Good Morning
Bathroom Break and Scaling Options:

WOD

Competitive
10 Rounds for Time in a Vest
10 Wallballs (20/14)
200M Run
10 KB Swings (50/35)
200M Run
Performance
10 Rounds for Time
10 Wallballs (14/10)
200M Run
10 KB Swings (35/25)
200M Run
Lifestyle
8 Rounds for Time
10 Wallballs
200M Run
10 KB Swings
200M Run

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Forward Fold Stretch
Bootcamp

Thursday, September 7th, 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
Jumping Jacks
Ring Row
Med Ball Floor Press
Med Ball Alternating Lunges
Bridge Hamstring March
Crunch
Bent Over Barbell Row Warm-Up:
10 Forward Lean Barbell Good Morning
10 Empty Bar Barbell Row
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:

Strength

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

WOD

Competitive
30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Ring L-Sit
2) Max Handstand Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work
Performance
30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Ring Supports
2) Max Wall Facing Handstand Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work
Lifestyle
30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Box Supports
2) Max Pike Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work

Cooldown

1 Minute per Stretch per Side
Band Shoulder Stretch
Band Hamstring Stretch
Strength

Friday, September 8th, 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
Deadlift Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
90/90 Hip Roll Lift
Good Morning
Db Pull Over
Deadbug
Romanian Deadlift Empty Bar
Bathroom Break

Accessory

3 Rounds
5-8 Deadlift
Rest 30 Seconds
15-20 Bulgarian Split Squat per Side
60-90 Second Farmer Hold
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 12 Reps / Rest About 2 Minutes Between Sets.
Flash

Thursday, September 7th, 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
Jumping Jacks
Ring Row
Med Ball Floor Press
Med Ball Alternating Lunges
Bridge Hamstring March
Crunch
Bathroom Break and Scaling Options:

WOD

Competitive
30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Ring L-Sit
2) Max Handstand Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work
Performance
30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Ring Supports
2) Max Wall Facing Handstand Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work
Lifestyle
30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Box Supports or High Plank Hold
2) Max Pike Hold or Overhead Db Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work

Cooldown

1 Minute per Stretch per Side
Band Shoulder Stretch
Band Hamstring Stretch
Bootcamp

Wednesday, September 6th, 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
Push-Ups or Knee Push-Ups
Med Ball Squat
Supinated Pull-up or Jumping Supinated Pull-up
Med Ball Deadlift
Hollow Hold
Bench Press Warm-Up:
20 Seconds Work / 5 Seconds Rest
Prone T Raise
Prone Overhead Raise
High Plank Shoulder Taps
Empty Bar Bench Press
-Into-
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:

Strength

Bench Press
Build to a heavy 3 reps in 10 minutes

WOD

Workout Format
4 Rounds for Time in Pairs
Competitive
50 Alternating Partner Slam Balls (20/14)
400M Run Together With Slam Ball
10 Sync Burpees
Performance
50 Alternating Partner Slam Balls (14/10)
400M Run Together With Slam Ball
10 Sync Burpees
Lifestyle
50 Alternating Partner Slam Balls
400M Run Together With Slam Ball
10 Sync Burpees

Cooldown

1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Seated Single Leg Hamstring Stretch
Strength

Wednesday, September 6th, 2023 – Bench Press

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 3 Rounds
Elevated Push-up
Empty Barbell Underhand Row
Glute Bridge
Bench Press Warm-up
20 Seconds Work / 5 Seconds Rest
Prayer Stretch
Band Face Pulls
Single Dumbbell Bench Press Right
Single Dumbbell Bench Press Left
Empty Bar Bench Press
Bathroom Break and Scaling Options:

Secondary Strength Movement

Bench Press

In 20 Minutes Build to a Heavy 6 Reps / Rest About 2 Minutes Between Sets.

Accessory

4 Rounds
10-15 Db Bench Press
10-15 Single Arm Bent Over Db Row per Side
Rest 1.5 Minute

Cooldown

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

Wednesday, September 6th, 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
Push-Ups or Knee Push-Ups
Med Ball Squat
Supinated Pull-up or Jumping Supinated Pull-up
Med Ball Deadlift
Hollow Hold
Bathroom Break and Scaling Options:

WOD

Competitive
50 Alternating Partner Slam Balls (20/14)
400M Run Together With Slam Ball
10 Sync Burpees
Performance
50 Alternating Partner Slam Balls (14/10)
400M Run Together With Slam Ball
10 Sync Burpees
Lifestyle
50 Alternating Partner Slam Balls
400M Run Together With Slam Ball
10 Sync Burpees

Cooldown

1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Seated Single Leg Hamstring Stretch

Notes

4 Rounds for Time In Pairs
Bootcamp

Tuesday, September 5th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Push-up or Knee Push-up
Hanging Knee Raises
Pull-up Negatives
Alternating Lunges
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
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
Bathroom Break and Scaling Options:

Strength

Snatch
Every 2:30 perform 5 reps x 4 rounds Power Snatch

WOD

Workout Format
21-15-9-15-21
Competitive
Pull-Ups
Push-Ups
Performance
Jumping Pull-Ups
Elevated Push-Ups
Lifestyle
Ring Rows
Elevated Push-Ups

Cooldown

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

Tuesday, September 5th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Push-up or Knee Push-up
Hanging Knee Raises
Pull-up Negatives
Alternating Lunges
Bathroom Break and Scaling Options:

WOD

Workout Format
21-15-9-15-21
Competitive
Pull-Ups
Push-Ups
Performance
Jumping Pull-Ups
Elevated Push-Ups
Lifestyle
Ring Rows
Elevated Push-Ups

Cooldown

1 Minute per Stretch per Side
Seal Stretch
Single Arm Doorway Stretch
Bootcamp

Monday, September 4th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
Run 400M
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Air Squats
Crunches
Glute Bridge
Push-up Negatives
Ring Rows
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
Bathroom Break and Scaling Options:

WOD

Workout Format
In Pairs - Two Rounds for Time
Competitive
12 Sync Burpees
12 Split Thrusters (115/75)
12 Sync Burpees
12 Split Power Snatches (115/75)
12 Sync Burpees
12 Split Push Jerks (115/75)
12 Sync Burpees
12 Split Hang Squat Cleans (115/75)
12 Sync Burpees
12 Split Overhead Squats (115/75)
Performance
12 Sync Burpees
12 Split Thrusters (65/45)
12 Sync Burpees
12 Split Power Snatches (65/45)
12 Sync Burpees
12 Split Push Jerks (65/45)
12 Sync Burpees
12 Split Hang Squat Cleans (65/45)
12 Sync Burpees
12 Split Overhead Squats (65/45)
Lifestyle
12 Sync No Push-up Burpees
12 Split Thrusters (65/45)
12 Sync No Push-up Burpees
12 Split Power Snatches (65/45)
12 Sync No Push-up Burpees
12 Split Push Jerks (65/45)
12 Sync No Push-up Burpees
12 Split Hang Squat Cleans (65/45)
12 Sync No Push-up Burpees
12 Split Overhead Squats (65/45)

Cooldown

1 Minute per Stretch per Side
Forearm Stretch
Couch Stretch
Strength

Sunday, September 3rd, 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
Strict Press Build Up:
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Light Weight Strict Press
Bathroom Break

Accessory

3 Rounds
8-12 Db Lateral Raise
8-12 Rear Delt Flys
Rest 30 Seconds
8-12 Barbell Bent Over Row
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 8 reps / rest about 2 minutes between sets.
Bootcamp

Saturday, September 2nd, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Alternating Lunges
Ring Rows
Inchworm to Seal Stretch
Glute Bridge
Supermans
Bathroom Break and Scaling Options:

WOD

Workout Format
In Pairs for 20 Minutes
Competitive
4 25FT Shuttle Runs Together
20 Box Jumps Split
2 Front Squats Each (135/95)
*Add 2 Front Squats Each Round
Performance
4 25FT Shuttle Runs Together
20 Box Jumps Split
2 Front Squats Each (95/65)
*Add 2 Front Squats Each Round
Lifestyle
4 25FT Shuttle Runs Together
20 Box Jumps Split
2 Front Squats Each
*Add 2 Front Squats Each Round

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Forward Fold Stretch
Strength

Saturday, September 2nd, 2023 - ATS Day 67

C&J Warm Up: 15 minutes

A) 3 sets: 2 BTN Push Press + 2 BTN Split Jerk + 2 Split Jerk
w/ empty bar
B) 3 sets: 3 Tall Muscle Clean + 3 Front Squat
w/ empty bar
C) 3 sets: No-Feet Clean
w/ 50% Clean/ Very Light

C&J Work

E130MOM5
1 Dip Clean + 1 Clean + 1 Split Jerk w/ 3s pause in catch
60 -> 65% x 3 sets

Clean Segmented Pull

E2:00MOM4
3x (1s below knee + 1s above knee + 1s mid-thigh + 1s power then shrug)
80% Clean

Front Squat

E3:00MOM5
10 @ 60%
8 @ 65%
6 @ 70%
8 @ 68%
10 @ 65%
General

Saturday, September 2nd 2023 - OLY Foundations Day 135

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 Hang 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 No-Feet Snatch
w/ 50% Snatch/Very Light

Snatch Work

E1:30MOM5: 2 Dip Snatch + 1 OHS
60% -> 65% x 3 sets

Snatch Pull

E2:00MOM4
3x (1s below knee + 1s above knee + 1s mid + 1s power then shrug)
80% Snatch
Bootcamp

Friday, September 1st 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
Shuttle Runs
Db Stiff Leg Deadlift
Alternating Lunges
Db Good Morning
Db Strict Press
Db Row
Bathroom Break and Scaling Options:

Strength

Kick Stand Double Dumbbell Deadlifts
Build to a Heavy 10 Reps per Side in 10 Minutes
Coach Notes: If Balance Is an Issue Use One Dumbbell and Use Your Other Hand for Balance.

WOD

Workout Format
As Many Reps as Possible in 15 Minutes
Competitive
50 Double Unders
15 Push-Ups
24 Alternating Db Gorilla Rows (50/35)
Performance
50 Double Unders or 85 Single Unders
15 Push-Ups or Elevated Push-Ups
24 Alternating Db Gorilla Rows (35/25)
Lifestyle
50 Single Unders
15 Elevated Push-Ups
24 Alternating Db Gorilla Rows

Cooldown

1 Minute per Stretch per Side
Straight Leg Calf Stretch
Single Arm Doorway Stretch
Strength

Friday, September 1st, 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
Deadlift Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
90/90 Hip Roll Lift
Good Morning
Db Pull Over
Deadbug
Romanian Deadlift Empty Bar
Bathroom Break

Accessory

3 Rounds
10-15 Sandbag Good Morning
Rest 30 Seconds
15-20 Goblet Squats
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 10 Reps / Rest About 2 Minutes Between Sets.
Flash

Friday, August 1st, 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
Shuttle Runs
Db Stiff Leg Deadlift
Alternating Lunges
Db Good Morning
Db Strict Press
Db Row
Bathroom Break and Scaling Options:

WOD

Workout Format
As Many Reps as Possible in 15 Minutes
Competitive
50 Double Unders
15 Push-Ups
24 Alternating Db Gorilla Rows (50/35)
Performance
50 Double Unders or 85 Single Unders
15 Push-Ups or Elevated Push-Ups
24 Alternating Db Gorilla Rows (35/25)
Lifestyle
50 Single Unders
15 Elevated Push-Ups
24 Alternating Db Gorilla Rows

Cooldown

1 Minute per Stretch per Side
Straight Leg Calf Stretch
Single Arm Doorway Stretch
Bootcamp

Thursday, August 31st, 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
Skipping
Air Squats
Ring Rows
Push-up or Knee Push-up
Med Ball Stiff Leg Deadlift
Russian Twist
Run Warm-up
20 Seconds Foward Leg Swings per Side
20 Seconds Lateral Leg Swings per Side
20 Seconds Cross Body Arm Swings
20 Seconds Calf Stretch per Side
20 Seconds Runner Stretch per Side
20 Seconds Quad Stretch per Side
200M Run
30 Seconds Lengths Skipping A’s
30 Seconds Lengths Butt Kickers
30 Seconds Punter Kicks
Bathroom Break and Scaling Options:

Strength

Bent Over Barbell Row
Every Minute on the Minute X 10 Minutes
2 Strict Supinated Pull-Ups / Add 1 Rep Each Round
Coach Notes: Once You Fail to Complete Reps Required Start From the Beginning.

WOD

Workout Format
For Time / Rest 1 Minute Between Intervals (30 Minute Time Cap)
Competitive
200M Run X 3
400M Run X 2
800M Run X 2
1000M Run
Performance
200M Run X 3
400M Run X 2
800M Run X 2
1000M Run
Lifestyle
1 Minute Run X 3
2 Minutes Run X 2
4 Minutes Run X 2
8 Minutes Run

Cooldown

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