Workouts

Today & Previous Upcoming
Strength

Friday, November 29th, 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 (Rest 2–3 Minutes)
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 @ 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)
Flash

Friday, November 29th, 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 -
8 Air Squats
8 Wall Balls
1 Minute Row
1 Minute Burpees

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
Bootcamp

Thursday, November 28th, 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 -
40 Seconds Echo Bike (Increasing Intensity Every 10 Seconds)
5 Single Dumbbell Deadlifts
5 Hang Dumbbell Power Snatches
5 Dumbbell Power Snatches
12 Burpees

Strength

Push Press
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
5 Rounds for Reps
Competitive
1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches (50/35)
3) 1 Minute Burpees
4) 1 Minute Rest
Performance
1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches (35/25 lbs)
3) 1 Minute Burpees
4) 1 Minute Rest
Lifestyle
1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches
3) 1 Minute Elevated Burpees
4) 1 Minute Rest
Flash

Thursday, November 28th, 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 -
40 Seconds Echo Bike (Increasing Intensity Every 10 Seconds)
5 Single Dumbbell Deadlifts
5 Hang Dumbbell Power Snatches
5 Dumbbell Power Snatches
12 Burpees

WOD

Workout Format
5 Rounds for Reps
Competitive
1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches (50/35)
3) 1 Minute Burpees
4) 1 Minute Rest
Performance
1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches (35/25 lbs)
3) 1 Minute Burpees
4) 1 Minute Rest
Lifestyle
1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches
3) 1 Minute Elevated Burpees
4) 1 Minute Rest
Bootcamp

Wednesday, November 27th, 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, 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 Minutes:
3 Sets at 85% 1RM, 3–5 Reps

WOD

Workout Format
EMOM 12
Competitive
1) 20 Push-Ups
2) 12 Pull-Ups
3) 12 Ring Dips
4) 8 Handstand Push-Ups
Performance
1) 20 Elevated or Full Push-Ups
2) 15 Ring Rows
3) 12 Bench Dips
4) 8 Pike Push-Ups
Lifestyle
1) 12 Elevated or Full Push-Ups
2) 12 Ring Rows
3) 10 Bench Dips
4) 6 Pike Push-Ups
Strength

Wednesday, November 27th, 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 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)

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 / Rest 1.5-3 Minutes
Flash

Wednesday, November 27th, 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
EMOM 12
Competitive
1) 20 Push-Ups
2) 12 Pull-Ups
3) 12 Ring Dips
4) 8 Handstand Push-Ups
Performance
1) 20 Elevated or Full Push-Ups
2) 15 Ring Rows
3) 12 Bench Dips
4) 8 Pike Push-Ups
Lifestyle
1) 12 Elevated or Full Push-Ups
2) 12 Ring Rows
3) 10 Bench Dips
4) 6 Pike Push-Ups
Bootcamp

Tuesday, November 26th, 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 4 Reps @ 75% 1RM

WOD

Workout Format
For Time
Competitive
20 Power Cleans (155/110)
40 Sit-Ups
60 Box Jumps
Performance
20 Power Cleans (115/85)
40 Sit-Ups
60 Box Jumps or Step-Ups
Lifestyle
20 Power Cleans
40 Sit-Ups
60 Box Step-Ups
Flash

Tuesday, November 26th, 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

WOD

Workout Format
For Time
Competitive
20 Power Cleans (155/110)
40 Sit-Ups
60 Box Jumps
Performance
20 Power Cleans (115/85)
40 Sit-Ups
60 Box Jumps or Step-Ups
Lifestyle
20 Power Cleans
40 Sit-Ups
60 Box Step-Ups
Bootcamp

Monday, November 25th, 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
Inchworms, 60 Seconds
Small Arm Circles, 30 Seconds
Large Arm Circles, 30 Seconds
Into
15 Air Squats
10 Kettlebell Swings (Lighter Weight)
12 Scap Push-Ups
8 Push-Ups (Full, Knee, or Elevated)

Strength

Back Squat
Every 1:30 on the Minute:
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
15 Minute AMRAP
Competitive
10 Air Squats
8 Kettlebell Swings (53/35)
10 Push-Ups
Performance
10 Air Squats
8 Kettlebell Swings (35/25)
10 Elevated or Knee Push-Ups
Lifestyle
10 Air Squats
8 Kettlebell Swings
10 Elevated Push-Ups
Strength

Monday, November 25th, 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 5 Reps @ 65% of 90% 1RM / Rest 2-4 Minutes
1 Set x 5 Reps @ 70% of 90% 1RM / Rest 2-4 Minutes
1 Set x AMRAP @ 80% of 90% 1RM / Rest 2-4 Minutes
1 Set x AMRAP @ 90% 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, November 25th, 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
Inchworms, 60 Seconds
Small Arm Circles, 30 Seconds
Large Arm Circles, 30 Seconds
Into
15 Air Squats
10 Kettlebell Swings (Lighter Weight)
12 Scap Push-Ups
8 Push-Ups (Full, Knee, or Elevated)

WOD

Workout Format
15 Minute AMRAP
Competitive
10 Air Squats
8 Kettlebell Swings (53/35)
10 Push-Ups
Performance
10 Air Squats
8 Kettlebell Swings (35/25)
10 Elevated or Knee Push-Ups
Lifestyle
10 Air Squats
8 Kettlebell Swings
10 Elevated Push-Ups
Strength

Sunday, November 24, 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
*Adjust the number of sets based on training age.*

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 5 Reps @ 65% of 90% 1RM / Rest 2-4 Minutes
1 Set x 5 Reps @ 75% of 90% 1RM / Rest 2-4 Minutes
1 Set x AMRAP @ 85% of 90% 1RM / Rest 2-4 Minutes
Gymnastics

Sunday, November 24th, 2024 – Gymnastics

Strength and Skill Work (40 minutes)

Assisted Toes-to-Bar (using a small jump or band)
4 sets of 6-8 reps
Kipping Swings with Knee Raise (add knee raise at the peak of the swing)
4 sets of 6-8 reps
Tuck Holds on Bar (hold knees to chest)
4 sets of 10-15 seconds
Lying Leg Raises with Hip Lift
4 sets of 10 reps
Negative Toes-to-Bar (lift toes up, control down)
4 sets of 4-6 reps

Goal

Combine all elements—core, hip flexors, and bar control—for toes-to-bar.

Cool Down (10 minutes)

Stretching for shoulders, lats, and core
Bootcamp

Saturday, November 23rd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
-Into-
2 Rounds:
30-Second Forward Fold
12 Downward to Seal
12 Band Good Mornings
12 Box Step-Ups
8 Burpees
8 KB Swings

WOD

Workout Format
For Time ~ In Pairs
Competitive
60 KB Swings (53/35)
60 Burpees
60 KB Swings
60 Single KB Box Step-Overs
60 KB Swings
60 Burpee Box Step-Overs
60 KB Swings
Performance
60 KB Swings (35/25)
60 Burpees
60 KB Swings
60 Single KB Box Step-Overs
60 KB Swings
60 Burpee Box Step-Overs
60 KB Swings
Lifestyle
60 KB Swings
60 Burpees
60 KB Swings
60 Single KB Box Step-Overs
60 KB Swings
60 Burpee Box Step-Overs
60 KB Swings
Olympic Weightlifting

Saturday, November 23th, 2024 - Olympic Weightlifting 193.2

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: 2 @ 80%
6th set: 2 @ 80%
% 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: 80%
6th set: 80%
% of C&J

Clean Pull

E2:30MOM3
ALL SETS: 2 Shrug Pull + 2 High Pull @ 80%
% of Clean
Olympic Weightlifting

Saturday, November 23th, 2024 - Olympic Weightlifting 193.1

General Warm-Up

20x PVC Shoulder Rotations
5x Empty Bar Good Morning
5x Plate OHS w/ light plate
10x Kneeling Hip Flexor Stretch w/ 2s hold

Barbell Warm Up: 10-15 minutes

A) 3 sets: 2 Snatch Balance + 2 OHS
w/ empty bar
B)3 sets : 3 Tall Snatch
w/ empty bar
C) 3 sets: 2 Tall Clean + 2 Tall Split Jerk
w/ empty bar

Front Squat

E3:00MOM5
1st set: 6 @ 70%
2nd set: 5 @ 75%
3rd set: 3 @ 80%
4th set: 5 @ 75%
5th set: 6 @ 70%
% of Front Squat

Snatch Balacne + OHS

E2:00MOM6
2 Snatch Balance + 1 OHS
1st set: 65%
2nd set: 70%
3rd set: 75%
Then…
1 Snatch Balance + 1OHS
4th set: 80%
5th set: 80%
6th set: 80%
% of Snatch
Bootcamp

Friday, November 22nd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 Hang Muscle Snatches
10 Dynamic Squats
10 Prone Cobras
10 Overhead Squats
30-Second Arm Circles

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
-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps
Plank
EMOM x 4 Rounds x 30 Seconds

WOD

Workout Format
AMRAP 16 ~ In Pairs ~ Share Work
Competitive
12 Thrusters (105/75)
12 Burpee Over Bar
24 Deadlifts (105/75)
Performance
12 Thrusters (95/65)
12 Burpee Over Bar
24 Deadlifts (95/65)
Lifestyle
12 Thrusters
12 Burpee Over Bar
24 Deadlifts
Strength

Friday, November 22nd, 2024 – Deadlift

General Warm-Up

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

Accessory

1. Deadlift: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Good Morning: 3-5 Sets x 10 Reps / Rest 1.5-3 Minutes
*Adjust the number of sets based on training age.*

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 5 Reps @ 65% of 90% 1RM / Rest 2-4 Minutes
1 Set x 5 Reps @ 75% of 90% 1RM / Rest 2-4 Minutes
1 Set x AMRAP @ 85% of 90% 1RM / Rest 2-4 Minutes
Flash

Friday, November 22nd, 2024 - Flash class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 Hang Muscle Snatches
10 Dynamic Squats
10 Prone Cobras
10 Overhead Squats
30-Second Arm Circles

Strength

Plank
EMOM x 4 Rounds x 30 Seconds

WOD

Workout Format
16 Minute AMRAP ~ In Pairs ~ Share Work
Competitive
12 Thrusters (105/75)
12 Burpee Over Bar
24 Deadlifts (105/75)
Performance
12 Thrusters (95/65)
12 Burpee Over Bar
24 Deadlifts (95/65)
Lifestyle
12 Thrusters
12 Burpee Over Bar
24 Deadlifts
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