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Olympic Weightlifting

Saturday, December 7th, 2024 - Olympic Weightlifting 195.2

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

Snatch Pull Work: Snatch Pull + Floating Snatch Pull

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

Front Squat

E2:30MOM5
1st set: 4 @ 70%
2nd set: 4 @ 70%
3rd set: 4 @ 75%
4th set: 4 @ 75%
5th set: 4 @ 75%
Olympic Weightlifting

Saturday, December 7th, 2024 - Olympic Weightlifting 195.1

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: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% 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: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of C&J
Bootcamp

Friday, December 6th, 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 Opener, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
- Into -
3 Rounds:
8 Deadlifts (Add Weight Each Round)
2-Length Farmer Carries
Plank Hold, 60 Seconds
Echo Bike, 60 Seconds

Strength

Deadlifts 
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
9. 90% 1RM x 1 Rep
- Into -
Every 2:30 on the Minute:
3 Sets at 95% 1RM, 1–2 Reps

WOD

Workout Format
20 Minute AMRAP ~ In Pairs ~ Split Work
Competitive
40 Deadlifts (155/115)
40 Calorie Echo Bike
40 Farmer’s Carries (60/45)
Performance
40 Deadlifts (135/95)
30 Calorie Echo Bike
40 Farmer’s Carries (50/35)
Lifestyle
30 Deadlifts
20 Calorie Echo Bike
30 Farmer Carries
Strength

Friday, December 6th, 2024 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh, 30 Seconds per Leg
Foam Rolling Inner Thigh, 30 Seconds per Leg
Glute Release with Lacrosse Ball or Foam Roller, 30 Seconds per Side
Pancake Sit-Ups, 10 Reps
Hip Circles, 10 Reps per Leg
Cossack Squats, 10 Reps per Leg (3-Second Hold)
Band Good Mornings, 10 Reps

Accessory

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

Deadlift

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)
Flash

Friday, December 6th, 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 Opener, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
- Into -
3 Rounds:
8 Deadlifts (Add Weight Each Round)
2-Length Farmer Carries
Plank Hold, 60 Seconds
Echo Bike, 60 Seconds

WOD

Workout Format
20 Minute AMRAP ~ In Pairs ~ Split Work
Competitive
40 Deadlifts (155/115)
40 Calorie Echo Bike
40 Farmer’s Carries (60/45)
Performance
40 Deadlifts (135/95)
30 Calorie Echo Bike
40 Farmer’s Carries (50/35)
Lifestyle
30 Deadlifts
20 Calorie Echo Bike
30 Farmer Carries
Bootcamp

Thursday, December 5th, 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
Alternating Lunge with a Twist, 60 Seconds
Into -
Forearm Plank to Push-Up, 60 Seconds
Dead bug, 60 Seconds
8 Toes-to-Bar or Leg or Knee Raises
8 V-Ups
500-Meter Row

Strength

Push Press
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
9. 90% 1RM x 1 Rep
- Into -
Every 2:30 on the Minute:
3 Sets at 95% 1RM, 1–2 Reps

WOD

Competitive
500-Meter Row
30 Toes-to-Bar
500-Meter Row
30 V-Ups
500-Meter Row
30 Sit-Ups
Performance
500-Meter Row
30 Leg Raises
500-Meter Row
30 V-Ups
500-Meter Row
30 Sit-Ups
Lifestyle
400-Meter Row
20 Hanging Knee Raises
400-Meter Row
20 Lying Leg Raises
400-Meter Row
20 Sit-Ups
Flash

Thursday, December 5th, 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
Alternating Lunge with a Twist, 60 Seconds
Into -
Forearm Plank to Push-Up, 60 Seconds
Dead bug, 60 Seconds
8 Toes-to-Bar or Leg or Knee Raises
8 V-Ups
500-Meter Row

WOD

Competitive
500-Meter Row
30 Toes-to-Bar
500-Meter Row
30 V-Ups
500-Meter Row
30 Sit-Ups
Performance
500-Meter Row
30 Leg Raises
500-Meter Row
30 V-Ups
500-Meter Row
30 Sit-Ups
Lifestyle
400-Meter Row
20 Hanging Knee Raises
400-Meter Row
20 Lying Leg Raises
400-Meter Row
20 Sit-Ups
Bootcamp

Wednesday, December 4th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings, 60 Seconds
Scorpion Stretch, 60 Seconds
Inchworm to Push-Up, 60 Seconds
Scap Pull-Ups, 60 Seconds
Ring Rows, 60 Seconds
- Into -
Push-Ups (Scaled), 60 Seconds
Band Lat Pulldowns, 60 Seconds
Assisted Ring Dips or Bench Dips, 60 Seconds
Wall Walks, 60 Seconds

Strength

Bench Press
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
9. 90% 1RM x 1 Rep
- Into -
Every 2:30 on the Minute:
3 Sets at 95% 1RM, 1–2 Reps

WOD

Workout Format
AMRAP 12
Competitive
12 Push Presses (95/65)
12 Pull-Ups
12 Deficit Push-Ups
12 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
Performance
12 Push Presses (65/45 lbs)
12 Jumping Pull-Ups
12 Push-Ups
12 Pike Push-Ups
12 Pull-Ups
Lifestyle
12 Push Presses
12 Ring Rows
12 Elevated Push-Ups
12 Z-Presses
12 Jumping Pull-Ups
Strength

Wednesday, December 4th, 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

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 5 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)

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 4th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings, 60 Seconds
Scorpion Stretch, 60 Seconds
Inchworm to Push-Up, 60 Seconds
Scap Pull-Ups, 60 Seconds
Ring Rows, 60 Seconds
- Into -
Push-Ups (Scaled), 60 Seconds
Band Lat Pulldowns, 60 Seconds
Assisted Ring Dips or Bench Dips, 60 Seconds
Wall Walks, 60 Seconds

WOD

Workout Format
AMRAP 12
Competitive
12 Push Presses (95/65)
12 Pull-Ups
12 Deficit Push-Ups
12 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
Performance
12 Push Presses (65/45 lbs)
12 Jumping Pull-Ups
12 Push-Ups
12 Pike Push-Ups
12 Pull-Ups
Lifestyle
12 Push Presses
12 Ring Rows
12 Elevated Push-Ups
12 Z-Presses
12 Jumping Pull-Ups
Bootcamp

Tuesday, December 3rd, 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
Inchworm to Push-Up, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
Glute Bridges, 60 Seconds
- Into -
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Power Cleans
15 Sit-Ups
12 Box Jumps or Step-Ups

Strength

Hang Power Clean
5 Minutes to Warm-Up to 65% 1RM
-into-
E1.5MOM x 5 Sets x 3 Reps @ 85% 1RM

WOD

Workout Format
In Pairs ~ 15 Minutes AMRAP (Switch Each Round)
Competitive
5 Power Cleans (155/110)
10 Box Jumps (24"/20")
30 Double Unders
5 Power Cleans
10 Wall Balls (20/14)
Performance
5 Power Cleans (135/95)
10 Box Jumps (24"/20")
30 Double-Unders or 50 Single Unders
5 Power Cleans
10 Wall Balls (14/10)
Lifestyle
5 Power Cleans
10 Plate Jumps
30 Single Unders
5 Power Cleans
10 Wall Balls
Flash

Tuesday, December 3rd, 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
Inchworm to Push-Up, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
Glute Bridges, 60 Seconds
- Into -
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Power Cleans
15 Sit-Ups
12 Box Jumps or Step-Ups

Strength

Hang Power Clean
5 Minutes to Warm-Up to 65% 1RM
-into-
E1.5MOM x 3 Sets x 3 Reps @ 85% 1RM

WOD

Workout Format
In Pairs ~ 15 Minutes AMRAP (Switch Each Round)
Competitive
5 Power Cleans (155/110)
10 Box Jumps (24"/20")
30 Double Unders
5 Power Cleans
10 Wall Balls (20/14)
Performance
5 Power Cleans (135/95)
10 Box Jumps (24"/20")
30 Double-Unders or 50 Single Unders
5 Power Cleans
10 Wall Balls (14/10)
Lifestyle
5 Power Cleans
10 Plate Jumps
30 Single Unders
5 Power Cleans
10 Wall Balls
Bootcamp

Monday, December 2nd, 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
Small Arm Circles, 30 Seconds
Large Arm Circles, 30 Seconds
Air Squats, 60 Seconds
- Into -
3 Rounds:
8 Empty Bar Front Squats
8 Assisted Pull-Ups or Ring Rows
5 Toes-to-Bar or Leg or Knee Raises
5 Burpees

Strength

Back Squat
Every 1:30 on the Minute:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
9. 90% 1RM x 1 Rep
- Into -
Every 2:30 Minutes on the Minute:
3 Sets at 95% 1RM, 1–2 Reps

WOD

Workout Format
For Time ~ 14 Minute Time Cap
Competitive
21 Front Squats (135/95)
21 Pull-Ups
15 Front Squats
15 Toes-to-Bar
9 Front Squats
9 Burpees
Performance
21 Front Squats (105/75)
21 Assisted Pull-Ups
15 Front Squats
15 Leg Raises
9 Front Squats
9 Burpees
Lifestyle
21 Front Squats
21 Jumping Pull-Ups or Ring Rows
15 Front Squats
15 Knee Raises or Lying Knee Tucks
9 Front Squats
9 Burpees or Elevated Burpees
Strength

Monday, December 2nd, 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

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 5 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)

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 2nd, 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
Small Arm Circles, 30 Seconds
Large Arm Circles, 30 Seconds
Air Squats, 60 Seconds
- Into -
3 Rounds:
8 Empty Bar Front Squats
8 Assisted Pull-Ups or Ring Rows
5 Toes-to-Bar or Leg or Knee Raises
5 Burpees

WOD

Workout Format
For Time ~ 14 Minute Time Cap
Competitive
21 Front Squats (135/95)
21 Pull-Ups
15 Front Squats
15 Toes-to-Bar
9 Front Squats
9 Burpees
Performance
21 Front Squats (105/75)
21 Assisted Pull-Ups
15 Front Squats
15 Leg Raises
9 Front Squats
9 Burpees
Lifestyle
21 Front Squats
21 Jumping Pull-Ups or Ring Rows
15 Front Squats
15 Knee Raises or Lying Knee Tucks
9 Front Squats
9 Burpees or Elevated Burpees
Strength

Sunday, December 1st, 2024 – Overhead 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 Band Strict Press

Accessory

1. Strict Press: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Chin-Ups: 3-5 Sets x 10 Reps / Rest 1.5-3 Minutes

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 @ 70% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 80% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 90% of 90% 1RM (Rest 2–4 Minutes)
Gymnastics

Sunday, December 1st, 2024 – Gymnastics

Strength

3 x 8 Dumbbell Seated Press (light weight)
3 x 10 Inclined Pike Push-ups (feet on the floor or elevated)
Progression Work
3 x 5 Box-assisted Handstand Holds (scale by height of box)
3 x 6 Wall Walks to 45 degrees (partial ascent)
Accessory
3 x 12 Dumbbell Front Raises
3 x 10 Wall-facing Shoulder Taps
Bootcamp

Saturday, November 30th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
-Into-
10 Leg Swings per Side
10 Walking Lunges with a Twist per Side
8 Inchworms
- Into -
2 Rounds:
1) 15 Kettlebell Swings
2) 20 Box Step-Ups
3) 8 Elevated, Knee, or Full Push-Ups
4) 12 Glute Bridges

WOD

Workout Format
For Time ~ In Pairs
Competitive
25 Kettlebell Swings (53/35)
20 Box Jump Overs (24/20)
20 Push-Ups
Performance
25 Kettlebell Swings (35/25 )
20 Box Jump or Step-Overs (24/20)
20 Elevated, Knee, or Full Push-Ups
Lifestyle
25 Kettlebell Swings
20 Box Step-Overs
20 Elevated Push-Ups
Olympic Weightlifting

Saturday, November 30th, 2024 - Olympic Weightlifting 194.2

Snatch Singles

E1:30MOM6
NOTE: NO TNG REPS!!!!
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 90%
% of Snatch

Clean & Jerk

E1:30MOM6
2 Clean + 1 Split Jerk
1st set: 65%
2nd set: 70%
3rd set: 75%
Then…
1 Clean + 1 Split Jerk
4th set: 80%
5th set: 85%
6th set: 90%
% of C&J

Clean Segment Pull

E2:00MOM3
Perform each set w/ 2s pause at knee.
ALL SETS: 3 Shrug Pull or High Pull @ 90%
% of Clean
Bootcamp

Friday, November 29th, 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 Opener, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
- Into -
8 Air Squats
8 Wall Balls
1 Minute Row
1 Minute Burpees

Strength

Deadlifts 
Every 1:30 Minutes:
1) 40% 1RM, 8 Reps
2) 50% 1RM, 6 Reps
3) 60% 1RM, 4 Reps
4) 65% 1RM, 2 Reps
5) 70% 1RM, 1 Rep
6) 75% 1RM, 1 Rep
7) 80% 1RM, 1 Rep
- Into -
Every 2:30 on the Minute:
3 Sets at 85% 1RM, 3–5 Reps

WOD

Workout Format
In Teams of 4
Competitive
120 Wall Balls (20/14)
120 Cal Row
80 Burpees (2 Partners Sync)
Performance
120 Wall Balls (14/10)
120 Cal Row
80 Burpees (2 Partners Sync)
Lifestyle
80 Wall Balls
80 Cal Row
80 Burpees
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