Workouts

Today & Previous Upcoming
Bootcamp

Monday, January 23rd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med ball elbow clinch squats
Back Squat Demo / Practice / Form Checks

Strength

Front Squat
Every 2 minutes on the minute x 6 rounds
Front Squat x 5 reps Budling Weight Each Set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format
10 Rounds for Time
Competitive
15/10 Cal Bike
5 Pull-ups
5 Box jumps
Performance
12/8 Cal Bike
5 Jumping Pull-ups
5 Box Jumps or Step-ups
Lifestyle
10/7 Cal Bike
5 Ring Rows
5 Box Step-ups
Strength

Monday, January 23rd, 2023 – Squat

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Rows
12 Empty Bar Back Squat

Secondary Strength Movement

Back Squat

8 sets x 3 reps / rest 2 minutes / build weight

Accessory

3 Rounds
8-12 DB Split Squat per Side
10-15 DB Stiff Leg Deadlift
30-60 sec. Single Arm Farmer Carry per Side
Rest 1.5 min.
Strength

Monday, January 23rd, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) TRX Squats
c) Band Good Morning
d) Three Way Pancake Stretch
e) Right Side Plank
f) Left Side Plank

Strength Circuit

4 Rounds
6-10 DB Box Step-up per Side
8-12 DB Stiff Leg Deadlift
10-20 Band Kick Backs per Side
* Rest 1 minute
General

Sunday, January 22nd, 2023 – Strict Press

General Warm-Up

3 Rounds
20 Arm Circles (10 Each Direction)
6 Inchworms
16 High Plank to Toe Touch (8 per Side)
10 Bird Dog
10 Empty Strict Press

Accessory

3 Rounds
8-12 DB Strict Press
8-12 Single Arm DB Tricep Extension
30-40 sec Hollow Hold
Rest 1.5 minutes

Strict Press

8 sets x 3 reps / rest 2 minutes / build weight
Bootcamp

Saturday, January 21st, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Arm Swings
Leg Swing Left
Leg Swing Right
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements with your partner

WOD

Workout Format
Flip a Coin Workout
Athlete will flip a coin before each round. Result will determine exercise for an AMRAP of 4 minutes followed by a 2 minute rest.
Round 1 - 3
Heads: 20 Cal Row & 10 Push-ups
Tails: 10 Cal Row & 20 Push-ups
Round 4 - 6
Heads: 20 Wall Balls & Max Cal Air Bike
Tails: 15 Cal Air Bike & Max Wall Balls
Strength

Saturday, January 21st, 2023 - ATS Day 37

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Upright Row
6x Empty Bar Front Squats
6x Empty Bar SLDL

Barbell Warm Up

empty bar
A) Muscle Clean + Front Squat + Strict
Press
3x (5+3+3)
B) 3x (3 High Hang Clean Cycling + 3 Push Press)
C) C&J Cycle
3 sets: 2x (1 Clean + 1 Push Jerk/1 Split Jerk)

Workout

“Grace”: 30 Clean & Jerks For Time
Cleans can be power or full and jerks can be push jerk or split jerk.
RX: 135lbs/95lbs- Clean & Jerk
Rep Options: Cycle or Drop the Bar Between Reps
Scaled: Select a weight that you can manage to complete all reps- Clean & Jerk
Rep Options: Cycle or Drop the Bar Between Reps
General

Saturday, January 21st, 2023 - OLY Foundations Day 103

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Apart
6x Band Strict Press
6x Band Monster Walks
6x Empty Bar Good Morning
4x Alt. Lunge & Twist to Hold 2s

Press / Jerk / Clean

empty bar
A) Strict Press
3 sets of 5
B) Push Press Cycling Skill Work
1. Technique: 3 sets of 5
2. Cycling Skill Work: 3 sets of 3
C) Push Jerk
1. Technique: 3 sets of 5
2. Cycling Skill Work: 3 sets of 3
D) Clean/Power Clean
1. Technique: 3 sets: 5 -> 3 -> 2
2. TNG Clean Skill Work: 3 sets of 3 50% Clean/Power Clean/ Very Light
E) Clean + Push Press/Push Jerk Cycling
E130MOM5
2x (1 Clean + 1 Push Press/Push Jerk)
Perform the sequence without dropping the bar
Bootcamp

Friday, January 20th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Band Overhead Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks

Strength

Push Press
Every 3 minutes on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
* This is a 1 rep max test, have fun be safe.

WOD

Workout Format
For Time, in Pairs
Competitive
20 Sync Burpee Box Jumps
* Rest 2 minutes
Split Reps in a Weighted Vest (20/10), 22-18-14-10-6-2
Pull-up
Box Jumps
Performance
20 Sync Burpee Box Jumps or Step-up
* Rest 2 minutes
Split Reps, 22-18-14-10-6-2
Jumping Pull-up
Box Jumps or Step-ups
Lifestyle
20 Sync No Push-up Burpee Box Step-up
* Rest 2 minutes
Split Reps, 22-18-14-10-6-2
Ring Rows
Box Step-ups
Strength

Friday, January 20th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Good Mornings
c) Push-up Hold
d) Band Pull Apart
e) Lunge
f) Superman Hold

Strength Circuit

3 Rounds
6-10 Deadlifts
* Rest 20 seconds
8-12 Incline DB Bench Press
* Rest 20 seconds
Max Dead Hang
* Rest 1.5 minutes
Bootcamp

Thursday, January 19th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Band Deadlifts
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice / Form Checks

Strength

Deadlift
Every 3 minutes on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
* This is a 1 rep max test, have fun be safe.

WOD

Workout Format
5 Rounds for Time
Competitive
8 Squat Cleans (115/80)
20/15 Cal Row
Performance
8 Squat Cleans (95/65)
20/15 Cal Row
Lifestyle
8 Squat Cleans
15/10 Cal Row
Strength

Thursday, January 19th, 2023 – Deadlift

General Warm-Up

3 Rounds
20 Arm Circles (10 each direction)
6 Inchworms
16 High Plank to Toe Touch (8 per side)
10 Band Rows
10 Empty Bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes

Accessory

3 Rounds
8-12 KB Swings
8-12 Heel Elevated Goblet Squat
30-40 seconds Farmer Hold
Rest 1.5 minutes

Deadlift

8 sets x 3 reps building weight / rest 2 minutes
General

Thrusday, January 19th, 2023 – Circuit Class

General Warm-Up

As many quality rounds as possible in 10 minutes
15 Shuttle Runs
15 TRX Lunges
15 TRX Rows

Cardio Circuit

Bike, row. run. or ski alternating as you wish.
4 min work / 2 minutes rest
5 min work / 2 minutes rest
6 min work / 2 minutes rest
5 min work / 2 minutes rest
4 min work / 2 minutes rest
Bootcamp

Wednesday, January 18th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
Med Ball Press Out
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks

Strength

Bench Press
Every 3 minutes on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
* This is a 1 rep max test, have fun be safe.

WOD

Workout Format
AMRAP 20
Competitive
10 Burpees
40 Double Unders
10 Farmer Carry Shuttle Runs (70/50)
40 Double Unders
Performance
10 Burpees
40 Double Unders (Count Misses)
10 Farmer Carry Shuttle Runs (50/35)
40 Double Unders (Count Misses)
Lifestyle
10 No Push-up or Elevated Burpees
40 Single Unders
10 Farmer Carry Shuttle Runs
40 Single Unders
Strength

Wednesday, January 18th, 2023 – Bench Press

General Warm-Up

3 Rounds
20 Arm Circles (10 each direction)
6 Inchworms
16 High Plank to Toe Touch (8 per side)
10 Band Rows
10 Empty Bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes

Secondary Strength Movement

Bench Press

10 sets x 1 reps building weight / rest 2 minutes

Accessory

3 Rounds
8-12 Bench Press
6-10 Chin-up
8-12 DB Skull Crusher
Rest 1.5 minutes
Strength

Wednesday, January 18th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Arm Circles
c) Inch Worm
d) TRX Row
e) Seated Leg Raise

Strength Circuit

4 Rounds
5-10 Chin-ups
10-20 Push-ups
30-60 seconds Palof Hold per Side
Rest 1 minute
Bootcamp

Tuesday, January 17th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Lying Facedown Y Raise
Quadruped Thoracic Rrotations
Active Hang
TRX Row

Strength

20 seconds work / 30 seconds rest repeat each movement 3 times
1) Hollow Hold
2) Superman Hold
3) Hollow to Superman Rolls
4) Hollow Hold to hip thrust
5) Scap Pull-ups
6) Kip Swings
7) Kip Swing Elevates
8) Kipping Pull-up Attempt

WOD

Competitive
1 minute max calorie row or bike
* Rest 2 minutes *
Every 5 minutes on the minute x 3 rounds
2x the calories of the 1 minute max effort
20 Sit-ups
Performance
1 minute max effort row or bike
* rest 2 minutes *
Every 5 minutes on the minute x 3 rounds
2x the calories of the 1 minute max effort
15 Sit-ups
Lifestyle
1 minute max effort row or bike
* Rest 2 minutes *
Every 5 minutes on the minute x 3 rounds
2x the calories of the 1 minute max effort
10 Sit-ups
General

Tuesday, January 17th, 2023 – Circuit Class

General Warm-Up

As many quality rounds as possible in 10 minutes
15 Shuttle Runs
16 Plate Hops
16 Band Rows

Cardio Circuit

As many rounds as possible in 20 minutes
30 second Skipping
60 second Bike / Row / Ski / Run
90 second rest
Bootcamp

Monday, January 16th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Squats
Back Squat Demo / Progressions / Teaching
Back Squat Practice / Form Checks

Strength

Back Squat
Every 3 minutes on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
* This is a 1 rep max test, have fun be safe.

WOD

Workout Format
AMRAP 15 (22.1)
Competitive
3 Wall Walks
12 DB Snatches (50/35)
15 Box Jump Overs (24/20)
Performance
3 Wall Walks
12 DB Snatches (35/25)
15 Box Jump or Step Overs (24/20)
Lifestyle
3 Bear Crawls (1.5 meters)
12 DB Snatches
15 Box Step Overs
Strength

Monday, January 16th, 2023 – Squat

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Rows
12 Empty Bar Back Squat

Secondary Strength Movement

Back Squat

6 sets x 5 reps / Rest 2 minutes / Building Weight

Accessory

3 Rounds
6-10 Barbell Split Squats
8-12 DB Stiff Leg Deadlift
30-60 second Palof Hold per Side
Rest 1 minute
Strength

Monday, January 16th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of choice
b) TRX Squats
c) Band Good Morning
d) Three Way Pancake Stretch
e) Right Side Plank
f) Left Side Plank

Strength Circuit

4 Rounds
12-20 Barbell Split Squat
10-20 Hamstring March
10-20 Glute Bridge
Rest 1 minute
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