Workouts

Today & Previous Upcoming
Bootcamp

Thursday, November 21st, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
10 Band Pull-Aparts
10 Air Squats
10 Hanging Knee Raises

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
-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps
Bent Over Rows
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format
For Time
Competitive
60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
Performance
60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
Lifestyle
40 Cal Row
40 Sit-Ups
30 Cal Row
30 Sit-Ups
10 Cal Row
10 Sit-Ups
Flash

Thursday, November 21st, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
10 Band Pull-Aparts
10 Air Squats
10 Hanging Knee Raises

Strength

Bent Over Rows 
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format
For Time
Competitive
60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
Performance
60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
Lifestyle
40 Cal Row
40 Sit-Ups
30 Cal Row
30 Sit-Ups
10 Cal Row
10 Sit-Ups
Bootcamp

Wednesday, November 20th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Inchworms to Push-Ups
10 Band Overhead Press
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows

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
-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps
Every Minute on the Minute x 4 Rounds:
8 Chin-Ups

WOD

Workout Format
3 Rounds for Time
Competitive
21 Single DB Devil Press (65/45)
9 Pull-Ups
Performance
21 Single DB Devil Press (45/30)
9 Feet Elevated Ring Rows
Lifestyle
21 Single DB Devil Press
9 Ring Rows
Strength

Wednesday, November 20th, 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 5 Reps @ 70% of 90% 1RM / Rest 2-4 Minutes
1 Set x 5 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
*Adjust sets based on training age*
Flash

Wednesday, November 20th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Inchworms to Push-Ups
10 Band Overhead Press
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows

Strength

Every Minute on the Minute x 4 Rounds:
8 Chin-Ups

WOD

Workout Format
3 Rounds for Time
Competitive
21 Single DB Devil Press (65/45)
9 Pull-Ups
Performance
21 Single DB Devil Press (45/30)
9 Feet Elevated Ring Rows
Lifestyle
21 Single DB Devil Press
9 Ring Rows
Bootcamp

Tuesday, November 19th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Arm Circles
15 Seconds Forearm Stretch Per Side
30 Seconds Hops
8 Inchworms to Downward Dog
12 Dynamic Squats
12 Band Pull-Aparts
-into
2 Rounds:
6 Hang Muscle Cleans
6 Hang Power Cleans

Strength

Hang Power Clean
5 Minutes to Warm-Up to 65% 1RM
-into-
E1.5MOM x 5 Sets x 4 Reps @ 65% 1RM
DB Front Rack Shuttle Carry
30 Seconds On/30 Seconds Off Off x 6 Rounds

WOD

Workout Format
AMRAP 7 Minutes
Competitive
10 Shoulder to Overhead (95/65)
10 Burpee Over Rower
15 Cal Row
Performance
10 Shoulder to Overhead (115/75)
10 Burpee Over Rower
15 Cal Row
Lifestyle
10 Shoulder to Overhead
10 Burpee Over Rower
10 Cal Row
Flash

Tuesday, November 19th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Arm Circles
15 Seconds Forearm Stretch Per Side
30 Seconds Hops
8 Inchworms to Downward Dog
12 Dynamic Squats
12 Band Pull-Aparts
-into
2 Rounds:
6 Hang Muscle Cleans
6 Hang Power Cleans

Strength

DB Front Rack Shuttle Carry
30 Seconds On/30 Seconds Off Off x 6 Rounds

WOD

Workout Format
AMRAP 7 Minutes
Competitive
10 Shoulder to Overhead (95/65)
10 Burpee Over Rower
15 Cal Row
Performance
10 Shoulder to Overhead (115/75)
10 Burpee Over Rower
15 Cal Row
Lifestyle
10 Shoulder to Overhead
10 Burpee Over Rower
10 Cal Row
Bootcamp

Monday, November 18th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings
12 Band Rows

Strength

Back Squat
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
KB Swings
EMOM x 4 Rounds x 3 Reps

WOD

Workout Format
For Time
8-6-4-2
Competitive
Wall Walks
Front Squats (220/155)
Performance
Scaled Wall Walks
Front Squats (155/110)
Lifestyle
Inchworms
Goblet Squats
Strength

Monday, November 18th, 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 @ 75% of 90% 1RM / Rest 2-4 Minutes
1 Set x AMRAP @ 85% 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 18th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings
12 Band Rows

Strength

KB Swings
EMOM x 4 Rounds x 3 Reps

WOD

Workout Format
For Time
8-6-4-2
Competitive
Wall Walks
Front Squats (220/155)
Performance
Scaled Wall Walks
Front Squats (155/110)
Lifestyle
Inchworms
Goblet Squats
Strength

Sunday, November 17th, 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 17th, 2024 – Gymnastics

Strength and Skill Work (40 minutes)

Assisted Pull-Ups with Band
4 sets of 6-8 reps
Isometric Hold on the Bar (hold halfway position)
4 sets of 10-12 seconds
Knee Raises on Bar
4 sets of 8-10 reps
Tuck Hold on Bar (hold knees to chest on the bar)
4 sets of 10-15 seconds
Controlled Eccentric Pull-Ups
5 sets of 4-5 reps (focus on the descent)

Goal

Build strength, technique, and improve endurance on the bar.

Cool Down (10 minutes)

Stretching for shoulders, lats, and core
Bootcamp

Saturday, November 16th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
-Into-
2 Rounds:
1 Minute Row
30-Second Dead Hang
20-Second Scap Pull-Ups
10 Ring Rows
16 Alternating Lunges

WOD

Workout Format
5 Rounds in Pairs
Competitive
1000m Row
14 Chest-to-Bar Pull-Ups
42 Alternating Lunges
Performance
1000m Row
14 Pull-Ups or Jumping Pull-Ups
42 Alternating Lunges
Lifestyle
1000m Row
14 Jumping Pull-Ups or Ring Rows
42 Alternating Lunges
Olympic Weightlifting

Saturday, November 16th, 2024 - Olympic Weightlifting 192.2

Snatch Singles

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

Clean & Jerk

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

Snatch Pull

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

Saturday, November 16th, 2024 - Olympic Weightlifting 192.1

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: 8 @ 60
2nd set: 8 @ 65
3rd set: 6 @ 70%
4th set: 8 @ 65%
5th set: 8 @ 60%
% of Front Squat

Snatch Balance + OHS

E2:00MOM6
2 Snatch Balance + 1 OHS
1st set: 60%
2nd set: 60%
3rd set: 65%
4th set: 65%
5th set: 70%
6th set: 70%
% of Snatch
Bootcamp

Friday, November 15th, 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 Glute Bridges
30-Second Dead Hang

Strength

Deadlifts 
Every Minute 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
-into-
Every 2:30 Minutes x 3 Sets:
90% 1RM x 2-3 Reps
Plank
EMOM x 4 Rounds x 30 Seconds

WOD

Workout Format
4 Rounds
Competitive
20/15 Cal Air Bike
15 Toes-to-Bar
9 Hang Power Snatch (75/50)
Performance
17/13 Cal Air Bike
15 Leg Raises
9 Hang Power Snatch (45/35)
Lifestyle
15/12 Cal Air Bike
15 Knee Raises or Sit-Ups
9 Hang Power Snatch
Strength

Friday, November 15th, 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 15th, 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 Glute Bridges
30-Second Dead Hang

Strength

Plank
EMOM x 4 Rounds x 30 Seconds

WOD

Workout Format
4 Rounds
Competitive
20/15 Cal Air Bike
15 Toes-to-Bar
9 Hang Power Snatch (75/50)
Performance
17/13 Cal Air Bike
15 Leg Raises
9 Hang Power Snatch (45/35)
Lifestyle
15/12 Cal Air Bike
15 Knee Raises or Sit-Ups
9 Hang Power Snatch
Bootcamp

Thursday, November 14th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Band Pull-Aparts
10 Band Overhead Press
10 Band Bicep Curls
15 Calf Raises on a Plate

Strength

Push Press
Every Minute 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
-into
Every 2:30 Minutes x 3 Sets:
90% 1RM x 2-3 Reps
Bent Over Barbell Row
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format
AMRAP 15
Competitive
50 Double Unders
15 DB Clean and Jerk (30/20)
Performance
50 Double Unders or 85 Single Unders
15 DB Clean and Jerk (20/10)
Lifestyle
50 Single Unders
15 DB Clean and Jerk
Flash

Thursday, November 14th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Band Pull-Aparts
10 Band Overhead Press
10 Band Bicep Curls
15 Calf Raises on a Plate

Strength

Bent Over Barbell Row
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format
AMRAP 15
Competitive
50 Double Unders
15 DB Clean and Jerk (30/20)
Performance
50 Double Unders or 85 Single Unders
15 DB Clean and Jerk (20/10)
Lifestyle
50 Single Unders
15 DB Clean and Jerk
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