Workouts

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Strength

Friday, October 20th, 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 8 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
4 Rounds
8-12 Deficit Stiff Leg Deadlift
- Rest 1 Minute -
8-12 per Side Single Arm DB Row
- Rest 30 Seconds -
60-90 Second Plank
- Rest 2 Minutes -
Flash

Friday, October 20th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

Conditioning Warm-Up

1 Round
15 Push-Ups @ Working Scale
10 Sit-Ups @ Working Scale

WOD

Workout Format
For time (20 minute time cap)
Competitive
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Pull-ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-ups
Performance
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Jumping Pull-ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-ups
Lifestyle
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Ring Rows
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Crunches
Bootcamp

Thursday, October 19th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
6 Negative Pronated Pull-Ups, Use Band if Needed

Conditioning Warm-Up

1 Round
6 Box Jump Overs @ Workout Scale
15 Second Row Sprint

Strength

In 15 Minutes, Complete:
3-6 Weighted Strict Supinated Pull-Ups or Hardest Variation
- Into -
3 Round
8-10 Strict Pronated Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
- Rest 1 Minute -

WOD

Workout Format
5 Rounds for Time
Competitive
20 Box Jump Overs (24”/20”)
20/15 Cal Row
Performance
20 Box Jump Overs or Step Overs (24”/20”)
15/10 Cal Row
Lifestyle
20 Box Step Overs
1 Minute Cal Row
Flash

Thursday, October 19th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

Conditioning Warm-Up

1 Round
6 Box Jump Overs @ Workout Scale
15 Second Row Sprint

WOD

Workout Format
5 Rounds for Time
Competitive
20 Box Jump Overs (24”/20”)
20/15 Cal Row
Performance
20 Box Jump Overs or Step Overs (24”/20”)
15/10 Cal Row
Lifestyle
20 Box Step Overs
1 Minute Cal Row
Bootcamp

Wednesday, October 18th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
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

1 Round
10 Push-Ups @ Workout Scale
8 DB Lunges @ Workout Weight
15 sec Air Bike Sprint

Strength

Bench Press
Build to a Heavy 8 Reps in 10 Minutes

WOD

Workout Format
21-15-9-15-21
Competitive
Push-Ups
DB Alternating Lunges (50/35)
Cal Air Bike
Performance
Push-Ups or Elevated
DB Alternating Lunges (35/25)
Cal Air Bike
Lifestyle
Elevated Push-Ups
Alternating Lunges
Cal Air Bike
Strength

Wednesday, October 18th, 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

20 Minutes Build to Heavy 8 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
8-12 Db Bench Press
- Rest 1 Minute -
8-12 Pendlay Row
- Rest 30 Seconds -
8-12 Db Skull Crusher
- Rest 2 Minutes -
Flash

Wednesday, October 18th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

Conditioning Warm-Up

1 Round
10 Push-Ups @ Workout Scale
8 DB Lunges @ Workout Weight
15 sec Air Bike Sprint

WOD

Workout Format
21-15-9-15-21
Competitive
Push-Ups
DB Alternating Lunges (50/35)
Cal Air Bike
Performance
Push-Ups or Elevated
DB Alternating Lunges (35/25)
Cal Air Bike
Lifestyle
Elevated Push-Ups
Alternating Lunges
Cal Air Bike
Bootcamp

Tuesday, October 17th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
2 Rounds (With Coach Using a PVC Then With the Empty Bar)
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
3 Thrusters
- Rest 30 Seconds -

Conditioning Warm-Up

1 Round @ Light Weight
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Strength

Clean + Front Squat + Thruster
Build to a Heavy 1 Rep in 10 Minutes

WOD

Workout Format
5 Rounds For Load
1 Round = 7 Unbroken Sets of the Barbell Complex
Competitive
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Performance
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Lifestyle
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Flash

Tuesday, October 17th, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

Conditioning Warm-Up

1 Round @ Light Weight
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

WOD

Workout Format
5 Rounds For Load
1 Round = 7 Unbroken Sets of the Barbell Complex
Competitive
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Performance
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Lifestyle
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Bootcamp

Monday, October 16th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
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

1 Round
6 DB Snatches @ Workout Weight
5 Pull-Ups @ Workout Scale
5 Pistol Squats @ Workout Scale

Strength

Barbell Split Squats
Build to a Heavy 8 per Side in 10 Minutes

WOD

Workout Format
4 Rounds
Competitive
12 DB Snatches (50/35)
10 Pull-Ups
12 DB Snatches (50/35)
10 Pistol Squats
Performance
12 DB Snatches (35/25)
10 Jumping Pull-Ups
12 DB Snatches (35/25)
10 Assisted Pistol Squats
Lifestyle
12 DB Snatches
10 Ring Rows
12 DB Snatches
10 Alternating Lunges
Strength

Monday, October 16th, 2023 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Dynamic Squats
Ostrich Walk
Seated Good Mornings
Glute Bridge

Secondary Strength Movement

Back Squat

20 Minutes Build to Heavy 8 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
4 Rounds
10-15 Goblet Squats
- Rest 30 Seconds -
10-15 Barbell Stiff Leg Deadlifts
- Rest 1.5 Minute -
Flash

Monday, October 16th, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

Conditioning Warm-Up

1 Round
6 DB Snatches @ Workout Weight
5 Pull-Ups @ Workout Scale
5 Pistol Squats @ Workout Scale

WOD

Workout Format
4 Rounds
Competitive
12 DB Snatches (50/35)
10 Pull-Ups
12 DB Snatches (50/35)
10 Pistol Squats
Performance
12 DB Snatches (35/25)
10 Jumping Pull-Ups
12 DB Snatches (35/25)
10 Assisted Pistol Squats
Lifestyle
12 DB Snatches
10 Ring Rows
12 DB Snatches
10 Alternating Lunges
General

Sunday, October 15th, 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

Strict Press

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

Accessory

In 20 Minutes
4 Rounds
8-12 Db Lateral Raises
Rest 30 Seconds
8-12 Db Strict Press
Rest 30 Seconds
8-12 Db Bent Over Row
Rest 2 Minutes
Bootcamp

Saturday, October 14th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternaiting Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Conditioning Warm-up
1 Rounds in Pairs
8 Box Jumps Each @ Workout Scale
5 Clean and Jerks Sync. @ Starting Workout Weight

WOD

Workout Format
For Time In Pairs
Competitive
30 Box Jump Overs Split (24/20)
15 Clean and Jerks Sync (95/65)
30 Box Jump Overs Split
15 Clean and Jerks Sync (105/75)
30 Box Jump Overs Split
10 Clean and Jerks Sync (115/85)
30 Box Jump Overs Split
10 Clean and Jerks Sync (125/95)
30 Box Jump Overs Split
5 Clean and Jerks Sync (135/105)
30 Box Jump Overs Split
5 Clean and Jerks Sync (145/115)
Performance
30 Box Jump or Step Overs Split (24/20)
15 Clean and Jerks Sync (65/35)
30 Box Jump or Step Overs Split
15 Clean and Jerks Sync (75/45)
30 Box Jump or Step Overs Split
10 Clean and Jerks Sync (85/55)
30 Box Jump or Step Overs Split
10 Clean and Jerks Sync (95/65)
30 Box Jump or Step Overs Split
5 Clean and Jerks Sync (105/75)
30 Box Jump or Step Overs Split
5 Clean and Jerks Sync (115/85)
Lifestyle
30 Box Step Overs Split
15 Clean and Jerks Sync
30 Box Step Overs Split
15 Clean and Jerks Sync
30 Box Step Overs Split
10 Clean and Jerks Sync
30 Box Step Overs Split
10 Clean and Jerks Sync
30 Box Step Overs Split
5 Clean and Jerks Sync
30 Box Step Overs Split
5 Clean and Jerks Sync
Strength

Saturday, October 14th, 2023 - ATS Day 71

C&J Warm Up: 15 minutes

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

Front Squat

E2:30MOM4
4 @ 75%
2 @ 80%
2 @ 85%
2 @ 90%

C&J Work

E3:30MOM5
1 Dip + 1 Above Knee + 1 Below Knee + 1 Clean + 1 Split Jerk
60 -> 65% for 3 sets
% of C&J

Clean Pull

E2:00MOM4
3x Floating Pull (Below Knee)
70%
% of Clean
General

Saturday, October 14th 2023 - OLY Foundations Day 139

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
5x Band OHS
10x Band Monster Walks
5x Empty Bar Good Morning
4x Spider Lunge Holds 2s

Snatch Warm Up (A): 15 Minutes

A) 3 sets : 3 Snatch Pull to Mid + 3 Dip Snatch Shrug Pull + 3 Dip High Pull
w/ empty bar
B) 3 sets: 3 Muscle Snatch + 3 Snatch Balance + 3 OHS
w/ empty bar
C) 3 sets: 2 Tall Power Snatch + 2 Tall Snatch
w/ empty bar

Snatch Work

E2:30MOM5
1 (3s above knee then snatch) + 1 (3s mid-thigh then snatch) + 1 (3s power then snatch)
60% -> 65% for last 3 sets
% of Snatch

Snatch Pull

E2:00MOM4
3x Floating Pull (Below Knee)
70-75%
% of Snatch
Bootcamp

Friday, October 13th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts

Strength

Deadlift
Build to a Heavy 8 Reps in 10 Minutes

WOD

Workout Format
Conditioning Warm-up
1 Round
25 Double Unders @ Workout Scale
8 Db Snatches @ Workout Weight
4 Hang Clean and Jerks @ Workout Weight
2 Wall Walks @ Workout Scale
2 Rounds for Time in Pairs (Split Reps)
Competitive
50 Double Unders
26 Db Snatches (60/40)
12 Hang Clean and Jerks (155/105)
6 Wall Walks
Performance
50 Double Unders or 85 Single Unders
26 Db Snatches (40/30)
12 Hang Clean and Jerks (135/95)
6 Scaled Wall Walks
Lifestyle
50 Single Unders
26 Db Snatches
12 Hang Clean and Jerks
6 Inch Worms
Strength

Friday, October 13th, 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
8-12 Db Romanian Deadlift
Rest 1 Minute
8-12 Bent Over Barbell Row
Rest 2 Minutes

Notes

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

Friday, October 13th, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Conditioning Warm-up
1 Round
25 Double Unders @ Workout Scale
8 Db Snatches @ Workout Weight
4 Hang Clean and Jerks @ Workout Weight
2 Wall Walks @ Workout Scale

WOD

Workout Format
2 Rounds for Time in Pairs (Split Reps)
Competitive
50 Double Unders
26 Db Snatches (60/40)
12 Hang Clean and Jerks (155/105)
6 Wall Walks
Performance
50 Double Unders or 85 Single Unders
26 Db Snatches (40/30)
12 Hang Clean and Jerks (135/95)
6 Scaled Wall Walks
Lifestyle
50 Single Unders
26 Db Snatches
12 Hang Clean and Jerks
6 Inch Worms
Bootcamp

Thursday, October 12th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
6 Negative Pronated Pull-Ups (Use Band if Needed)

Strength

In 15 Minutes Complete
3-6 Weighted Strict Supinated Pull-Ups or Hardest Variation
-Into-
3 Round
8-10 Strict Pronated Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
Rest 1 Minutes

WOD

Workout Format
CONDITIONING WARM-UP
200M Run
250M Row
10 Cal Air Bike
For Time
Competitive
1KM Run
2KM Row
3KM Air Bike
Performance
800M Run
1500M Row
2500M Air Bike
Lifestyle
800M Run
1200M Row
2200M Air Bike
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