Workouts

Today & Previous Upcoming
Gymnastics

Sunday, December 15th, 2024 – Gymnastics

Strength and Skill Work (50 minutes)

Skill Practice
3x10 seconds kip swing practice
3x10-15 Hanging Knee Raise
Strength
3x8 Hanging Leg Raises (bend knees for scaling)
3x10 V-Ups (floor)
Accessory
3x15 Weighted Sit-ups (use a light plate)
3x12 Oblique Side Crunches
Core Finisher
3x15-second Plank-to-Elbow Transitions
Bootcamp

Saturday, December 14th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
-Into-
Leg Swings 60 Seconds per Side
Arm Swings 60 Seconds per Side
10 Walking Lunges With a Twist per Side
-Into-
12 Box Step-Ups
8 Inchworm to Push-up
12 Muscle Snatch
Double Unders or Single Unders 60 Seconds

WOD

Workout Format
40 Minute AMRAP in Teams of 3 ~ Split Work
Competitive
21 Box Step-Overs (24/20)
21 Power Snatches (95/65)
30 Push-Ups
60 Double Unders
Performance
21 Box Step-Overs (24/20)
21 Power Snatches (45/35)
30 Knee Push-Ups
60 Double Unders or 102 Single Unders
Lifestyle
21 Box Step-Overs
21 Power Snatches
30 Elevated Push-Ups
60 Single Unders
Olympic Weightlifting

Saturday, December 14th, 2024 - Olympic Weightlifting 196.2

Accessory

A) Filly Z Press
1:30 effort + 1:00 rest
Perform with a moderate kettlebell & moderate dumbbell. Perform 5 presses per arm per set.
1st set: 10 reps
2nd set: 10 reps
3rd set: 10 reps
B) KB Deadbug
1:30 effort + 1:00 rest
Perform each set w/ moderate kettlebell
1st set: 10 reps
2nd set: 10 reps
3rd set: 10 reps

Clean Pull Work: Clean Pull + Floating Clean Pull

E2:00MOM3
1 Clean Pull + 3 Floating Clean Pull
TOTAL 4 REPS PER SET
ALL SETS @ 80%
% of Clean

Front Squat

E2:30MOM5
1st set: 4 @ 75%
2nd set: 4 @ 75%
3rd set: 4 @ 75%
4th set: 4 @ 75%
5th set: 4 @ 75%
Olympic Weightlifting

Saturday, December 14th, 2024 - Olympic Weightlifting 196.1

General Warm-Up

3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
20 Band Monster Walks
5 Empty Bar Good Morning-Back Squat
10 Kneeling Hip Flexor/ Quad Stretch w/ 2s hold

Barbell Warm Up

5-minute cap
PERFORM W/ EMPTY BAR
A) 3 sets: 3 Muscle Snatch + 3 Tall Snatch + 2 OHS
B) 3 sets: 3 Muscle Clean + 3 Tall Clean + 2 Tall Split Jerk

Snatch Work: 3-POSITION SNATCH + OHS

E2:00MOM5
1 Floor + 1 Mid-Thigh Hang + 1 High-Hang + 1 OHS
TOTAL 4 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch

C&J Work: 3-POSITION CLEAN + Split Jerk

E2:00MOM5
1 Floor + 1 Mid-Thigh Hang + 1 High-Hang + 1 Split Jerk
TOTAL 4 REPS PER SET
1st set: 65%
2nd: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of C&J
Bootcamp

Friday, December 13th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Hip Circles 30 Seconds per Side
Leg Swings 30 Seconds per Side
Forward Fold 30 Seconds
Alternating Lunge With a Twist 60 Seconds
Cat Cow 30 Seconds
-Into-
15 Glute Bridge
30 Seconds Hollow Hold
10 Bird Dog per Side
10 Deadbug per Side
10 Empty Bar Deadlift

Strength

Deadlifts 
In 30 Minutes Test Your 1 Rep Max
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

Workout Format
AMRAP 12 Minutes ~ In Pairs ~ Split Work
Competitive
10 Single Arm Db Snatches (70/50)
20 Burpees
30 Cal Air Bike
Performance
10 Single Arm Db Snatches (50/35)
20 Burpees
24 Cal Air Bike
Lifestyle
10 Single Arm Db Snatches
20 No Push-up Burpees
18 Cal Air Bike
Strength

Friday, December 13th, 2024 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacross Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Accessory

1. Deadlift: 3–5 Sets x 10 Reps @ 40–50% of 90% 1RM / Rest 2-3 Minutes
2. Good Mornings: 3–5 Sets x 10 Reps / Rest 2-3 Minutes

Deadlift

Choose One of the Following Testing Styles.
1 Rep Max Test.
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes
Or
1) Estimate Your 1 Rep Max.
2) Take 80-85% of That Number.
3) Perform the Below Rep Scheme Doing as Many Reps as Possible at the 80-85%.
4) Plug Your Set Into a Online 1 Rep Max Calculator, Ask Me to Do It, or Use This Equation. “Weight X Reps X 0.333 + Weight = Estimated 1RM”
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) Amrap Rep @ 80% or 85% 1 Rm / Rest 2-3 Minutes
Flash

Friday, December 13th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Hip Circles 30 Seconds per Side
Leg Swings 30 Seconds per Side
Forward Fold 30 Seconds
Alternating Lunge With a Twist 60 Seconds
Cat Cow 30 Seconds
-Into-
15 Glute Bridge
30 Seconds Hollow Hold
10 Bird Dog per Side
10 Deadbug per Side
10 Empty Bar Deadlift

Strength

Deadlifts 
Every 2 Minutes on the Minute
5 Rounds x 8 Reps

WOD

Workout Format
AMRAP 12 Minutes ~ In Pairs ~ Split Work
Competitive
10 Single Arm Db Snatches (70/50)
20 Burpees
30 Cal Air Bike
Performance
10 Single Arm Db Snatches (50/35)
20 Burpees
24 Cal Air Bike
Lifestyle
10 Single Arm Db Snatches
20 No Push-up Burpees
18 Cal Air Bike
Bootcamp

Thursday, December 12th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings 30 Seconds
Pvc Shoulder Rotations 30 Seconds
Thoracic Spin Rotations 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
12 Air Squats
12 Glute Bridges
10 Push-Ups
15 Band Pull Aparts
30 Seconds Plank

Strength

Push Press
In 30 Minutes Test Your 1 Rep Max
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

Workout Format
3 Rounds for Time
Competitive
26 (25FT Each) Farmer Carries (55/40)
250M Row
Performance
26 (25FT Each) Farmer Carries (40/30)
250M Row
Lifestyle
26 (25FT Each) Farmer Carries
1 Minute Max Row
Flash

Thursday, December 12th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings 30 Seconds
Pvc Shoulder Rotations 30 Seconds
Thoracic Spin Rotations 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
12 Air Squats
12 Glute Bridges
10 Push-Ups
15 Band Pull Aparts
30 Seconds Plank

Strength

Push Press
Every 2 Minutes on the Minute
5 Rounds x 8 Reps

WOD

Workout Format
3 Rounds for Time
Competitive
26 (25FT Each) Farmer Carries (55/40)
250M Row
Performance
26 (25FT Each) Farmer Carries (40/30)
250M Row
Lifestyle
26 (25FT Each) Farmer Carries
1 Minute Max Row
Bootcamp

Wednesday, December 11th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings, 60 Seconds
Chest Stretch, 30 Seconds Per Side
Scap Wall Slides, 30 Seconds
Cat Cow, 30 Seconds
Wrist Rolls, 30 Seconds
-Into-
12 Push-Ups
30-Second Plank
12 Band Pull-Aparts
12 Empty Bar Bench Presses
8 Empty Bar Pause Bench Presses

Strength

Bench Press
8 Reps @ 40% 1RM (Rest as Needed)
6 Reps @ 50% 1RM (Rest as Needed)
4 Reps @ 60% 1RM (Rest as Needed)
2 Reps @ 70% 1RM (Rest as Needed)
1 Rep @ 80% 1RM (Rest 2–3 Minutes)
1 Rep @ 85% 1RM (Rest 2–3 Minutes)
1 Rep @ 90% 1RM (Rest 2–5 Minutes)
1 Rep @ 95% 1RM (Rest 2–5 Minutes)
1 Rep @ PR Attempt (2–10 lbs Heavier Than Previous 1RM, Rest 2–5 Minutes)

WOD

Workout Format
For Time
Competitive
50 Cal Row
40 Push-Ups
30 Kettlebell Swings (50/35)
60 Double Unders
Performance
40 Cal Row
40 Knee Push-Ups
30 Kettlebell Swings (35/25)
60 Double Unders or 100 Single Unders
Lifestyle
30 Cal Row
30 Elevated Push-Ups
20 Kettlebell Swings
60 Single Unders
Strength

Wednesday, December 11th, 2024 – Bench Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Secondary Strength Movement

Bench Press

Choose One of the Following Testing Styles.
1 Rep Max Test.
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes
Or
1) Estimate Your 1 Rep Max.
2) Take 80-85% of That Number.
3) Perform the Below Rep Scheme Doing as Many Reps as Possible at the 80-85%.
4) Plug Your Set Into a Online 1 Rep Max Calculator, Ask Me to Do It, or Use This Equation. “Weight X Reps X 0.333 + Weight = Estimated 1RM”
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) Amrap Rep @ 80% or 85% 1 Rm / Rest 2-3 Minutes

Accessory

1. Bench Press: 3–5 Sets x 10 Reps @ 40–50% of 90% 1RM (Rest 2–3 Minutes)
2. Pull-Ups: 3–5 Sets x 10 Reps (Light Weight, Rest 1.5–3 Minutes)
Flash

Wednesday, December 11th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings, 60 Seconds
Chest Stretch, 30 Seconds Per Side
Scap Wall Slides, 30 Seconds
Cat Cow, 30 Seconds
Wrist Rolls, 30 Seconds
-Into-
12 Push-Ups
30-Second Plank
12 Band Pull-Aparts
12 Empty Bar Bench Presses
8 Empty Bar Pause Bench Presses

Strength

Bench Press
Every 2 Minutes on the Minute
5 Rounds x 8 Reps

WOD

Workout Format
For Time
Competitive
50 Cal Row
40 Push-Ups
30 Kettlebell Swings (50/35)
60 Double Unders
Performance
40 Cal Row
40 Knee Push-Ups
30 Kettlebell Swings (35/25)
60 Double Unders or 100 Single Unders
Lifestyle
30 Cal Row
30 Elevated Push-Ups
20 Kettlebell Swings
60 Single Unders
Bootcamp

Tuesday, December 10th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Pause Air Squats, 60 Seconds
Alternating Lunge with Overhead Reach, 60 Seconds
-Into=
10 Empty Bar Deadlifts
15 Glute Bridges
15 Air Squats
15 Sit-Ups
5 Push-Ups

Strength

Hang Power Clean
Every 2 Minutes on the Minute
3 Rounds x 5 Light Squat Cleans (Technique Focused)

WOD

Workout Format
AMRAP 35 Minutes In Pairs
Competitive
50 Split Deadlifts (135/95)
50 Sync Sit-Ups
40 Split Box Jumps
40 Sync Lunges
30 Split Power Cleans
3 Sync Wall Walks
Performance
50 Split Deadlifts (95/65)
50 Sync Sit-Ups
40 Split Box Jumps or Step-Ups
40 Sync Lunges
30 Split Power Cleans
3 Sync Scaled Wall Walks
Lifestyle
50 Split Deadlifts
50 Sync Crunches
40 Split Box Step-Ups
40 Sync Lunges
30 Split Power Cleans
3 Sync Inchworms
Flash

Tuesday, December 10th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Pause Air Squats, 60 Seconds
Alternating Lunge with Overhead Reach, 60 Seconds
-Into=
10 Empty Bar Deadlifts
15 Glute Bridges
15 Air Squats
15 Sit-Ups
5 Push-Ups

WOD

Workout Format
AMRAP 35 Minutes In Pairs
Competitive
50 Split Deadlifts (135/95)
50 Sync Sit-Ups
40 Split Box Jumps
40 Sync Lunges
30 Split Power Cleans
3 Sync Wall Walks
Performance
50 Split Deadlifts (95/65)
50 Sync Sit-Ups
40 Split Box Jumps or Step-Ups
40 Sync Lunges
30 Split Power Cleans
3 Sync Scaled Wall Walks
Lifestyle
50 Split Deadlifts
50 Sync Crunches
40 Split Box Step-Ups
40 Sync Lunges
30 Split Power Cleans
3 Sync Inchworms
Bootcamp

Monday, December 9th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Hip Circles, 30 Seconds Per Side
Ankle Stretch, 30 Seconds Per Side
Air Squats, 30 Seconds
Alternating Lunge with a Twist, 60 Seconds
Air Squats, 60 Seconds
- Into -
12 Glute Bridges
8 Plank to Push-Ups
8 Supermans
10 Empty Bar Back Squats
8 Empty Bar Pause Squats (2-Second Pause at the Bottom)

Strength

Back Squat
8 Reps @ 40% 1RM (Rest as Needed)
6 Reps @ 50% 1RM (Rest as Needed)
4 Reps @ 60% 1RM (Rest as Needed)
2 Reps @ 70% 1RM (Rest as Needed)
1 Rep @ 80% 1RM (Rest 2–3 Minutes)
1 Rep @ 85% 1RM (Rest 2–3 Minutes)
1 Rep @ 90% 1RM (Rest 2–5 Minutes)
1 Rep @ 95% 1RM (Rest 2–5 Minutes)
1 Rep @ PR Attempt (2–10 lbs Heavier Than Previous 1RM, Rest 2–5 Minutes)

WOD

Workout Format
2 Rounds for Time
Competitive
15 Pull-Ups
20 Burpees
25 Wall Balls (20/14)
30 Double Unders
Performance
15 Assisted Pull-Ups
20 Burpees
25 Wall Balls (14/10)
30 Double Unders or 50 Single Unders
Lifestyle
15 Ring Rows
20 No Push-Up Burpees
25 Wall Balls
30 Single Unders
Strength

Monday, December 9th, 2024 – Squat Sesh

General Warm-Up

30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh)
30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side
10 Pancake Sit-Ups
10 Hip Circles Per Leg
10 Deep Lunges Per Leg (3-Second Hold)
10 Air Squats

Secondary Strength Movement

Back Squat

Choose One of the Following Testing Styles.
1 Rep Max Test.
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes
Or
1) Estimate Your 1 Rep Max.
2) Take 80-85% of That Number.
3) Perform the Below Rep Scheme Doing as Many Reps as Possible at the 80-85%.
4) Plug Your Set Into a Online 1 Rep Max Calculator, Ask Me to Do It, or Use This Equation. “Weight X Reps X 0.333 + Weight = Estimated 1RM”
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) Amrap Rep @ 80% or 85% 1 Rm / Rest 2-3 Minutes

Accessory

1. Back Squat: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Stiff Leg Deadlifts: 3-5 Sets x 10 Reps @ Easy Weight / Rest 1.5-3 Minutes
Flash

Monday, December 9th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Hip Circles, 30 Seconds Per Side
Ankle Stretch, 30 Seconds Per Side
Air Squats, 30 Seconds
Alternating Lunge with a Twist, 60 Seconds
Air Squats, 60 Seconds
- Into -
12 Glute Bridges
8 Plank to Push-Ups
8 Supermans
10 Empty Bar Back Squats
8 Empty Bar Pause Squats (2-Second Pause at the Bottom)

Strength

Back Squat
Every 2 Minutes on the Minute
5 Rounds x 8 Reps

WOD

Workout Format
2 Rounds for Time
Competitive
15 Pull-Ups
20 Burpees
25 Wall Balls (20/14)
30 Double Unders
Performance
15 Assisted Pull-Ups
20 Burpees
25 Wall Balls (14/10)
30 Double Unders or 50 Single Unders
Lifestyle
15 Ring Rows
20 No Push-Up Burpees
25 Wall Balls
30 Single Unders
Strength

Sunday, December 8th, 2024 – Overhead Press

General Warm-Up

Foam Rolling Upper Back, 30 Seconds
Foam Rolling Lats, 30 Seconds Per Side
Side-Lying Arm Rotations, 10 Reps Per Side
Chest Stretch, 30 Seconds Per Side
PVC Arm Rotations, 10 Reps
Band Strict Press, 10 Reps

Accessory

1. Strict Press: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM
2. Chin-Ups: 3-5 Sets x 10 Reps

Strict Press

1 Set x 10 Reps @ Empty Bar (Rest 1–2 Minutes)
1 Set x 5 Reps @ 40% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 50% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 60% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 75% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 85% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 95% of 90% 1RM (Rest 2–4 Minutes)
Gymnastics

Sunday, December 8th, 2024 – Gymnastics

Strength

3x5 Assisted Pull-ups
3x6 Negative Chin-ups (use underhand grip)
Accessory
3x12 Inclined Rows
3x10 Dumbbell Lat Pullovers
Core
3x15 Dead Bugs
3x10 Side Plank Rotations
Bootcamp

Saturday, December 7th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
-Into-
Leg Swings, 60 Seconds Per Side
10 Walking Lunges with a Twist Per Side
- Into -
2 Rounds:
8 Thrusters
8 Pull-Ups, Assisted Pull-Ups, or Ring Rows
1 Minute Box Jumps
1 Minute Plank Hold
1 Minute Double-Unders or Single-Unders

WOD

Workout Format
30 Minute AMRAP in Teams of 3
Competitive
10 Sync Burpees
36 Thrusters (95/65 lbs)
36 Pull-Ups
36 Box Jump Overs
120 Double-Unders
Performance
10 Sync Burpees
36 Thrusters (45/35 lbs)
36 Jumping Pull-Ups
36 Box Jump or Step-Overs
120 Double-Unders or 204 Single Unders
Lifestyle
10 Sync No Push-Up Burpees
36 Thrusters
36 Ring Rows
36 Box Step-Overs
120 Double Single Unders
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