Workouts

Today & Previous Upcoming
Bootcamp

Saturday, July 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
Skip
Air Squats
Ring Rows
Inchworm Push-Ups
Hanging Knee Raise
Single Leg Squat Specific Warm-Up:
20 Seconds Calf Stretch Right
20 Seconds Calf Stretch Left
20 Seconds Alt. Seated Leg Raises
20 Seconds Negative Single Leg Squat on Box Right
20 Seconds Negative Single Leg Squat on Box Left
20 Seconds Alt. Shrimp Squat or Assisted Shrimp Squat
20 Seconds Alt. Single Leg Squats or Assisted Single Leg Squats
Dumbbell Push Press Specific Warm-up:
On Coaches Call Out Thumbs on Shoulders Knee Bends
On Coaches Call Out Thumbs on Shoulder Drive Onto Toes
On Coaches Call Out Thumbs on Shoulder Push Press
On Coaches Call Out Thumbs on Shoulder Db Push Press
Bathroom Break and Scaling Options:

WOD

Workout Format
For Time, In Pairs (25 min time cap)
Competitive
130 Pull-Ups
100 Med Ball Sit-Ups (20/14)
80 Alt. Single Leg Squat
60 Cal. Row
30 Dumbbell Push Presses (60/40)
Performance
130 Jumping Pull-Ups
100 Med Ball Sit-Ups (14/10)
80 Assisted Single Leg Squat
60 Cal. Row
30 Dumbbell Push Presses (40/30)
Lifestyle
130 Ring Row
100 Sit-Ups
80 Alt. Lunges
60 Cal. Row
30 Dumbbell Push Presses
Coaches' Notes: Split Reps With Your Partner as Needed. Try Not to Hit True Failure Before You Switch.

Cooldown

1 Minute per Stretch per Side
Seal Stretch
Seated Hamstring Stretch
Couch Stretch
Crossbody Shoulder Press
General

Saturday, July 1st 2023 - OLY Foundations Day 126

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate Halos w/ light plate
5x Band Good Morning
4x Alt. Lunge & Reach Hold 2s

Snatch Warm Up

A) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance + 3 OHS
w/ empty bar
B) 3 sets: 1 pull to Above Knee + 1 Pull to Mid + 1 pull to Power + 1 Dip Shrug Pull

Snatch Work

A) E130MOM5
3 No-Feet Snatch
50% Snatch/Very Light
*Feet start wider/OHS footwork
B) E2:00MOM5
2 Yo-Yo Pull (Below Knee to Hip) + 1 Floating Snatch (Below Knee) + 1 Snatch
60-70% Snatch/Light to Moderate
C) Snatch Pull Work
E2:00MOM4: 4 Deficit Pulls
70-75% Snatch
Bootcamp

Friday, June 30th 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
Bear Crawl Shuttles
Ring Rows
Assisted Ring or Box Dips
Walking Lunges
Kneeling Band Crunch
Push Press Specific Warm-Up:
On Coaches Call Out Front Rack Knee Bends
On Coaches Call Out Front Rack Knee Bend Drive Onto Toes
On Coaches Call Out Push Press
Double Under Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Single Unders
Double Tap Penguin Jumps
3 Single Unders 1 Double Under
Double Tap Penguin Jumps
2 Single Unders 1 Double Under
Double Tap Penguin Jumps
1 Single Under 1 Double Under
Double Tap Penguin Jumps
Double Unders
Db Snatch Specific Warm-Up:
On Coaches Call Out Db Sumo Deadlift
On Coaches Call Out Db Sumo Deadlit High Pull
On Coaches Call Out Db Snatch
Bathroom Break and Scaling Options:

Strength

Push Press
Weight Warm-up
8 Reps @ Light Weight
5 Reps @ Moderate Weight
3 Reps @ Starting Work Weight
Build to a Heavy 5 Reps in 10 Minutes
Push Press
Coaches' Notes: Take Longer Rests as the Loads Get Heavier

WOD

Workout Format
EMOM 12, in Teams of 3
Competitive
A: 60 Double Unders
B: 8 Alt. DB Snatches (70/50)
C: Rest
Performance
A: 45 seconds Double Under Practice
B: 8 Alt. DB Snatches (50/35)
C: Rest
Lifestyle
A: 45 seconds Skipping
B: 30 Seconds Alt. DB Snatches
C: Rest
Coaches' Notes: If You Already Have Double Unders, You're Working on Building Big Sets. Otherwise You Should Be Looking to Practice Skipping/Double Unders. Also, You Are Moving a Heavier Than Usual DB Snatch, Make Sure Technique Feels Good and Move Weight up or Down as Needed.

Cooldown

1 Minute per Stretch per Side
Calf Stretch
Prayer Stretch
Forearm Stretch
Crossbody Shoulder Stretch
Strength

Friday, June 30th, 2023 – Circuit 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
Bear Crawl Shuttles
Ring Rows
Assisted Ring or Box Dips
Walking Lunges
Kneeling Band Crunch
Push Press Specific Warm-Up:
On Coaches Call Out Front Rack Knee Bends
On Coaches Call Out Front Rack Knee Bend Drive Onto Toes
On Coaches Call Out Push Press
Double Under Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Single Unders
Double Tap Penguin Jumps
3 Single Unders 1 Double Under
Double Tap Penguin Jumps
2 Single Unders 1 Double Under
Double Tap Penguin Jumps
1 Single Under 1 Double Under
Double Tap Penguin Jumps
Double Unders
Db Snatch Specific Warm-Up:
On Coaches Call Out Db Sumo Deadlift
On Coaches Call Out Db Sumo Deadlit High Pull
On Coaches Call Out Db Snatch
Bathroom Break and Scaling Options:

WOD

Workout Format
EMOM 12, in Teams of 3
Competitive
A: 60 Double Unders
B: 8 Alt. DB Snatches (70/50)
C: Rest
Performance
A: 45 seconds Double Under Practice
B: 8 Alt. DB Snatches (50/35)
C: Rest
Lifestyle
A: 45 seconds Skipping
B: 30 Seconds Alt. DB Snatches
C: Rest
Coaches' Notes: If You Already Have Double Unders, You're Working on Building Big Sets. Otherwise You Should Be Looking to Practice Skipping/Double Unders. Also, You Are Moving a Heavier Than Usual DB Snatch, Make Sure Technique Feels Good and Move Weight up or Down as Needed.

Cooldown

1 Minute per Stretch per Side
Calf Stretch
Prayer Stretch
Forearm Stretch
Crossbody Shoulder Stretch
Strength

Friday, June 30th, 2023 – Deadlift

General Warm-Up

30 Seconds Work / 5 Seconds Rest
Deadlift Specific Warm-Up:

Accessory

3 Rounds
10-20 Banded Hamstring Curl
8-12 Bulgarian Split Squats per Side
30-90 SEC. Single Arm Farmer Carry
Rest 1 Minutes

Cooldown

1 Minute per Stretch per Side
Seated Hamstring Stretch
Banded Lat Stretch

Deadlift

In 20 Minutes Build to a Heavy 5 Reps / Rest About 2 Minutes Between Sets.
Bootcamp

Thursday, June 29th, 2023 - Bootcamp

General Warm-Up

Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (7 Min)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skip on Round 1 / Double Unders on Round 2
Chin-Ups or Chin-up Negatives
Air Squats
Db Floor Press
Db Goblet Deadlift
Sumo Deadlift Specific Warm-Up: (4 Min)
20 Seconds 90/90 Hip Roll Lift
20 Seconds Cossack Squats
20 Seconds Deadbug
20 Seconds KB Swing
On Coaches Call Out Empty Bar Sumo Deadlift (Enough Reps to See Everybody Do a Few and Make Corrections)
Thruster Specific Warm-Up: (4 Min)
On Coaches Call Out Empty Push Press (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Empty Bar Front Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Empty Bar Thruster (Enough Reps to See Everybody Do a Few and Make Corrections)
Bathroom Break and Scaling Options: (5 Min)

Strength

Sumo Deadlift

Weight Warm-up (3 Minutes)
8 Reps @ Light Weight
5 Reps @ Moderate Weight
3 Reps @ Starting Work Weight
Build to a Heavy 5 Reps in 10 Minutes
Sumo Deadlift
Coach Notes: Take Longer Rests as the Loads Get Heavier

WOD

Workout Format
For Time (8 Minutes)
Competitive
15-12-9-6
Thrusters (115/85)
Burpees
Performance
15-12-9-6
Thrusters (95/65)
Burpees
Lifestyle
15-12-9-6
Thrusters
Elevated or No Push-up Burpees
Coach Notes: This Is a Fast Paced Workout. You Should Be Thinking Unbroken Thrusters and Smooth on the Burpees.
Large Class Option
For Time (8 Minute Time Cap)
In Paris
30-24-18-12
Thrusters (Split Reps)
15-12-9-6
Burpees (Sync)

Cooldown

1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Single Arm Doorway Stretch
Couch Stretch
Strength

Thursday, June 29th, 2023 – Circuit Class

General Warm-Up

Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (7 Min)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skip on Round 1 / Double Unders on Round 2
Chin-Ups or Chin-up Negatives
Air Squats
Db Floor Press
Db Goblet Deadlift
Sumo Deadlift Specific Warm-Up: (4 Min)
20 Seconds 90/90 Hip Roll Lift
20 Seconds Cossack Squats
20 Seconds Deadbug
20 Seconds KB Swing
On Coaches Call Out Empty Bar Sumo Deadlift (Enough Reps to See Everybody Do a Few and Make Corrections)
Thruster Specific Warm-Up: (4 Min)
On Coaches Call Out Empty Push Press (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Empty Bar Front Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Empty Bar Thruster (Enough Reps to See Everybody Do a Few and Make Corrections)
Bathroom Break and Scaling Options: (5 Min)

WOD

Workout Format
For Time (8 Minutes)
Competitive
15-12-9-6
Thrusters (115/85)
Burpees
Performance
15-12-9-6
Thrusters (95/65)
Burpees
Lifestyle
15-12-9-6
Thrusters
Elevated or No Push-up Burpees

Cooldown

1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Single Arm Doorway Stretch
Couch Stretch
Bootcamp

Wednesday, June 28th, 2023 - Bootcamp

General Warm-Up

Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (7 Min)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bike or Row
Walking Lunges
Push-Ups or Elevated Push-Ups
Double Db Row
Hanging Knee Raises
Bench Press Specific Warm-Up: (5 Min)
20 Seconds Work Prone T Raise
20 Seconds Work Prone Overhead Raise
20 Seconds KB Bottoms up Press Right
20 Seconds KB Bottoms up Press Left
On Coaches Call Out Empty Bar Bench Press (Enough Reps to See Everybody Do a Few and Make Corrections)
Bathroom Break and Scaling Options: (5 Min)

Strength

Complete Sets of 8 Reps for 10 Minutes
Bench Press
-Into-
3 Rounds for Quality (8 Minute Cap)
10-20 Push-Ups
6-12 Double Db Bent Over Row
Rest as Needed
Coach Notes: Higher Reps With Moderate Loads. It’s a Great Time to Check Technique and Get a Good Pump. Rest About 1 Minute Between Sets. A Little Functional Pump Afterwards.

WOD

Workout Format
AMRAP 12
Competitive
4 Rounds for Calories
1 Minutes Work / 3 Minutes Rest
Air Bike or Row
Coach Notes: This Is a Hard Sprint Workout. Push Yourself to Match or Beat Your Calories Each Round.
Performance
4 Rounds for Calories
1 Minutes Work / 3 Minutes Rest
Air Bike or Row
Lifestyle
4 Rounds for Calories
1 Minutes Work / 3 Minutes Rest
Air Bike or Row

Notes

Coach Notes: This Is a Hard Sprint Workout. Push Yourself to Match or Beat Your Calories Each Round.
Large Class Option
4 Rounds in Pairs
1 Minutes Work Each / 2 Minute Rest Together
Air Bike or Row
Coach Notes: Partner a Will Do Their Work Than Partners Switch. After Partner B Finishes Their 1 Minute Rest 2 Minutes.
Strength

Wednesday, June 28th, 2023 – Circuit Class

General Warm-Up

Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Shuttle Runs
Wall Balls
Ring Rows
Flutter Kicks
Alternating Single Leg Glute Bridge
Pull-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Passive Hang
Scapular Pull-Ups
Negative Pull-Ups
Pull-Ups
Bathroom Break and Scaling Options:

Strength

Complete Sets Of 8 Reps For 10 Minutes

Bench Press
-Into-
3 Rounds for Quality (8 Minute Cap)
10-20 Push-Ups
6-12 Double Db Bent Over Row
Rest as Needed
Coach Notes: Higher Reps With Moderate Loads. It’s a Great Time to Check Technique and Get a Good Pump. Rest About 1 Minute Between Sets. A Little Functional Pump Afterwards.

Cooldown

1 Minute per Stretch per Side
Calf Stretch
Couch Stretch
Figure 4 Stretch
Seated Hamstring Stretch
Strength

Wednesday, June 28th, 2023 – Bench Press

General Warm-Up

Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Lunges
Push-Ups or Elevated Push-Ups
Double Db Row
Bench Press Specific Warm-Up:
20 Seconds Work Prone T Raise
20 Seconds Work Prone Overhead Raise
20 Seconds KB Bottoms up Press Right
20 Seconds KB Bottoms up Press Left
On Coaches Call Out Empty Bar Bench Press (Enough Reps to See Everybody Do a Few and Make Corrections)
Bathroom Break and Scaling Options: (5 Min)

Secondary Strength Movement

Bench Press

In 20 Minutes Build to a Heavy 5 Reps / Rest About 2 Minutes Between Sets.

Accessory

3 Rounds
10-30 Push-Ups
8-12 Single Arm Db Row per Side
8-12 Dips
Rest 1 Minute

Cooldown

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

Tuesday, June 27th, 2023 - Bootcamp

General Warm-Up

Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Wall Balls
Ring Rows
Flutter Kicks
Alternating Single Leg Glute Bridge
Snatch + Overhead Squat Specific Warm-Up:
20 Seconds Cossack Squat Hold per Side
20 Seconds Ankel Stretch per Side
20 Seconds Prayer Stretch
On Coaches Call Out 8 Pvc Snatch Grip Deadlifts
On Coaches Call Out 8 Pvc Explosvie Snatch Grip Deadlift Shrug
On Coaches Call Out 10 Pvc Snatch Grip Upright Rows
On Coaches Call Out 10 Pvc Muscle Snatch
On Coaches Call Out Pvc Power Snatch (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Pvc Overhead Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
Pull-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Passive Hang
Scapular Pull-Ups
Negative Pull-Ups
Pull-Ups
Bathroom Break and Scaling Options:

Strength

Every Minute on the Minute X 10 Minutes
1 Hang Snatch + 1 Overhead Squat
Coach Notes: Weight Should Be About 60% Of Your 1 Rep Max. If Unsure of Your 1 Rep Max Work on Technique and Add Weight When Coach Says Technique Looks Well Enough to Go Up.

WOD

Workout Format
4 Rounds for Time (15 Minute Time Cap)
Competitive
15 25FT Shuttle Runs
12 Double Db Hang Cleans (35/25)
10 Strict Pull-Ups
Performance
15 25FT Shuttle Runs
12 Double Db Cleans (25/15)
10 Assisted Pull-Ups
Lifestyle
15 25FT Shuttle Runs
12 Double Db Cleans
10 Ring Rows
Large Class Option
5 Rounds for Time in Pairs
12 Sync Single Db Hang Cleans
20 Strict Pull-Ups Split
16 25FT Shuttle Runs You Go I Go
General

Tuesday, June 27th, 2023 – Circuit Class

General Warm-Up

Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Shuttle Runs
Wall Balls
Ring Rows
Flutter Kicks
Alternating Single Leg Glute Bridge
Pull-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Passive Hang
Scapular Pull-Ups
Negative Pull-Ups
Pull-Ups
Bathroom Break and Scaling Options:
30 Seconds Arms Only Bike

WOD

Competitive
5 Rounds for Time
15 25FT Shuttle Runs
12 Double Db Hang Cleans (35/25)
10 Strict Pull-Ups
Performance
5 Rounds for Time
15 25FT Shuttle Runs
12 Double Db Cleans (25/15)
10 Assisted Pull-Ups
Lifestyle
5 Rounds for Time
15 25FT Shuttle Runs
12 Double Db Cleans
10 Ring Rows

Cooldown

Straight Leg Calf Stretch X 1 Minute per Side
Runner Stretch X 1 Minute per Side
Bootcamp

Monday, June 26th, 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
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
Front Squat Specific Warm-Up:
20 Seconds Calf Stretch Right
20 Seconds Calf Stretch Left
20 Seconds Prayer Stretch
20 Seconds Kneeling Inner Thigh Stretch Right
20 Seconds Kneeling Inner Thigh Stretch Left
20 Seconds Deadbug
15 Air Squats
10 Plate Hold Goblet Squat
On Coaches Call Out Front Squat Empty Bar (Enough Reps to See Everybody Do a Few and Make Corrections)
Hand Stand Push-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Forearm Stretch
Hollow Body Hold
High Plank
Pike Push-up on Floor
Wall Kick UPS
Bathroom Break and Scaling Options:

Strength

Front Squat
Front Squat Weight Warm-up (3 Minutes)
8 Reps @ Light Weight
5 Reps @ Moderate Weight
3 Reps @ Starting Work Weight
Build to a Heavy 5 Reps in 10 Minutes
Front Squat
Coaches' Notes: Take Longer Rests as the Loads Get Heavier.

WOD

Workout Format
AMRAP 10
Competitive
8 Handstand Push-Ups
4 Single Arm 25 ft DB Farmer Carry (100/70)
10 Cal Air Bike or 15 Cal Row
Performance
8 Pike Push-Ups or Hand Release Push-Ups
4 Single Arm 25 ft DB Farmer Carry (70/50)
10 Cal Air Bike or 15 Cal Row
Lifestyle
8 Push-Ups or Elevated Push-Ups
4 Single Arm 25 ft DB Farmer Carry
45 Seconds Air Bike or Row
Coaches' Notes: This Is a Fast to Moderate Paced Workout. The Movements Don’t Compound on Each other to Much So Try to Move Smoothly. Breaking as Little as Possible.
Large Class Option
In Teams of 2
16 Handstand Push-Ups (Split)
6 Single Arm 25FT Db Farmer Carry (Split)
200M Run (Together)
Strength

Monday, June 26th, 2023 – Squat

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest
Back Squat Specific Warm-Up:

Secondary Strength Movement

Back Squat

In 20 Minutes Build to a Heavy 5 Reps / Rest About 2 Minutes Between Sets.

Accessory

4 Rounds
8-12 Barbell Split Squat per Side
8-12 Db Romanian Deadlift
Rest 1 Minute

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Seated Hamstring Stretch
Kneeling Inner Thigh Stretch
General

Monday, June 26th, 2023 – Circuit 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 3 Rounds
Jumping Jacks
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
Hand Stand Push-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Forearm Stretch
Hollow Body Hold
High Plank
Pike Push-up on Floor
Wall Kick UPS
Bathroom Break and Scaling Options:

Cooldown

Doorway Chest Stretch X 1 Minute
Arm Across Body Stretch X 1 Minute per Side
Couch Stretch X 1 Minute per Side
Seated Hamstring Stretch X 1 Minute per Side

Cardio Circuit

10 Rounds For Time

COMPETITIVE
8 Handstand Push-Ups
4 Single Arm 25 ft DB Farmer Carry (100/70)
10 Cal Air Bike or 15 Cal Row

PERFORMANCE
8 Pike Push-Ups or Hand Release Push-Ups
4 Single Arm 25 ft DB Farmer Carry (70/50)
10 Cal Air Bike or 15 Cal Row

LIFESTYLE
8 Push-Ups or Elevated Push-Ups
4 Single Arm 25 ft DB Farmer Carry
45 Seconds Air Bike or Row

Coaches' Notes: This Is a Fast to Moderate Paced Workout. The Movements Don’t Compound on Each other to Much So Try to Move Smoothly. Breaking as Little as Possible.
General

Sunday, June 25th, 2023 – Strict Press

General Warm-Up

30 Seconds Work / 5 Seconds Rest
Push-up to Downward Dog
30 Second Prayer Stretch on Wall
Band Y Raise
Band Tricep Press Down
Push Press Specific Warm-Up:
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Moderate Weight Strict Press

Accessory

3 Rounds
8-12 Barbell Row
8-12 Db Crush Grip Floor Press
6-8 Windmills per Side
Rest 1 Minute

Cooldown

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

Push Press

4 Sets X 8 Reps / Rest About 2 Minutes
Bootcamp

Saturday, June 24th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
Repeate for 8 Minutes
200M Jog
10 Air Squats
8 Knee or Elevated Push-Ups
8 Ring Rows
Run Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest
Cross Body Arm Swings
Leg Swings per Side
Calf Raise Walk
Skipping A’s
Butt Kickers
Punter Kicks
Bathroom Break and Scaling Options:

WOD

Workout Format
For Time, In Pairs
Competitive
* In a vest (30/20)
100 Air Squats Split
400M Run
100 Push-Ups Split
400M Run
100 Walking Lunges Split
400M Run
100 Pull-Ups Split
400M Run
Performance
100 Air Squats Split
400M Run
100 Elevated Push-Ups Split
400M Run
100 Walking Lunges Split
400M Run
100 Jumping Pull-Ups Split
400M Run
Lifestyle
100 Box Air Squats Split
400M Run
100 Elevated Push-Ups Split
400M Run
100 Walking Lunges Split
400M Run
100 Ring Rows Split
400M Run

Cooldown

1 Minute per Stretch per Side
Seated Hamstring Stretch
Couch Stretch
Single Arm Doorway Stretch
Banded Lat Stretch
Strength

Saturday, June 24th, 2023 - ATS Day 57

Secondary Strength Movement

Back Squat

E2:00MOM8
Work into a heavy 2/double
Start @ 65-70% BS

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Back Squat
6x Empty Bar Good Morning
6x Alt. Lunge & Twist to 2s hold

Snatch Warm Up

A) 3 sets: 3 Snatch High Pull + 3 Tall Muscle Snatch + 3 Tall Snatch + 3OHS
w/ empty bar
B) 3 sets: 2 Tall Split Jerk + 2 Split Jerk
w/ empty bar

Snatch Work

E1:30MOM5
Snatch Complex
3 Yo-Yo Snatch Pull + 1 Snatch
60-70% Snatch

Snatch Pull Work

E2:00MOM3: 4 Deficit Pulls
75% Snatch
General

Saturday, June 24th 2023 - OLY Foundations Day 125

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate Halos w/ light plate
5x Band Good Morning
4x Alt. Lunge & Reach Hold 2s

Press/Jerk Warm Up

A) 3 sets: 5 Strict Press + 3 Push Press
w/ empty bar
B) 3 sets: 3 Jerk Balance
w/ empty bar
C) 3 sets: 3 Tall Split Jerk w/3s pause in catch

Split Jerk Work

E130MOM5: 3x 2s Dip + 2s pause in catch
60% Split Jerk/Light
E130MOM5: 2 Split Jerks
65-70% Split Jerk/Light to Moderate

Clean Pull Work

E2:00MOM4: 4 Deficit Pulls
70-75% Clean
Bootcamp

Friday, June 23rd, 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
Inch Worms to Push-up or Knee Push-up
Ring Row
Walking Lunges
Flutter Kicks
Strict Barbell Press Specific Warm-Up:
On Coaches Call Out 10 PVC Strict Press
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Moderate Weight Strict Press
Devil Press Specific Warm-Up:
On Coaches Call Out Single or 5 Double DB Sumo Deadlift
On Coaches Call Out Single or 5 Double DB Sumo Deadlift High Pull
On Coaches Call Out 5 Single or Double DB Snatch
Bathroom Break and Scaling Options:

Strength

Strict Barbell Press
Build to a Heavy 5 Reps in 10 Minutes
Coaches' Notes: Build Weight Each Round.

WOD

Workout Format
For time with a partner, switch every minute
Competitive
200 Wall Balls (20/14)
100 Double Db Devil Press (35/25)
Performance
200 Wall Balls (14/10)
100 Single Db Devil Press (35/25)
Lifestyle
200 Wall Balls
100 Single DB Devil Press

Notes

Coaches' Notes: Movements should be done fast and unbroken during your 1 minute of work.
Large Class Option
For Time in Teams of 4 Switch Every Minute
Pair a Works / Pair B Rests
200 Sync Jump Squats
100 Sync Burpees
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