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Olympic Weightlifting

Saturday, October 19th, 2024 - Olympic Weightlifting 189.2

Secondary Strength Movement

Back Squat

E2:30MOM7
6 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%
2 @ 85%
1 @ 90%
1 @ 90%
% of Back Squat

Clean Work

E1:30MOM5
Clean Singles
1st set: 3x 70%
2nd set: 3x 75%
3rd set: 2x 80%
4th set: 1x 85%
5th set: 1x 85%
% of Clean

Snatch Segment Deadlift

E2:30MOM3
NOTE: Perform each rep w/ 2s pause at knee. Stay on the whole foot throughout the entire movement.
1st set: 4x @ 90%
2nd set: 4x @ 90%
3rd set: 4x @ 90%
% of Snatch
Olympic Weightlifting

Saturday, October 19th, 2024 - Olympic Weightlifting 189.1

General Warm-Up

20x PVC Shoulder Rotations
5x Empt Bar Good Morning
5x Dynamic Squat Stretch w/ 2s hold
10x Kneeling Hip Flexor Stretch w/ 2s hold

Barbell Warm Up: 10-15 minutes

A) 3 sets: 3 Jerk Dip Squat + 3 Split Jerk
w/ empty bar
B)3 sets: 3 Tall Muscle Snatch + 2 Tall Snatch
w/ empty bar
C) 3 sets: 2 Tall Muscle Clean + 2 Tall Clean
w/ empty bar

Jerk Dip Squat + Split Jerk

E1:30MOM6
1st set: 3 Dip Squat + 1 Split Jerk @ 70%
2nd set: 2 Dip Squat + 1 Split Jerk @ 75%
3rd set: 1 Dip Squat + 1 Split Jerk @ 80%
4th set: 1 Dip Squat + 1 Split Jerk @ 85%
5th set: 1 Dip Squat + 1 Split Jerk @ 85%
6th set: 1 Dip Squat + 1 Split Jerk @ 85%
% of Jerk

Snatch Work

E1:30MOM5
Snatch Singles
1st set: 3x 70%
2nd set: 3x 75%
3rd set: 2x 80%
4th set: 1x 85%
5th set: 1x 85%
% of Snatch
Bootcamp

Friday, October 18th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Air Squats
10 DB Snatch @ Lighter than Working Weight
10 Goblet DB Deadlift
Into:
2 Rounds:
5 Box Jumps
10 DB Snatch @ Lighter than Working Weight
10 Empty Bar Deadlift

Strength

Deadlifts 
On the Final Minute, Perform an AMRAP
1. 55% x 3 Reps
2. 65% x 3 Reps
3-12. 70% x 8 Sets x 3 Reps
Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time x 3 Rounds
12-9-3
Competitive
Burpee Box Jump Over
DB Snatch (50/35)
Box Jump Over
Rest 3 Minutes
Performance
Burpee Box Jump Over
DB Snatch (35/25)
Box Jump Over
Rest 3 Minutes
Lifestyle
Burpee Plate Jump Over
DB Snatch
Plate Jump Over
Rest 3 Minutes
Strength

Friday, October 18th, 2024 – Deadlift

General Warm-Up

30 Seconds Deadbugs
30 Seconds Runner Stretch
10 Empty Bar Stiff Leg Deadlifts
10 Cossack Squats
5 Empty Bar or Very Light Deadlift with a 2-Second Pause at the Knee

Accessory

1. Sumo Deadlift: 4 Sets x 8-12 Reps / Rest 1 Minute
2. Back Squat: 3 Sets x 8-12 Reps / Rest 1 Minute
3. Farmer Carry: 3 Sets x 30-60 Seconds / Rest 1 Minute

Deadlift

1 Set x 1 Rep @ 60% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1.5 Minutes
5 Sets x 3 Reps @ 70% 1RM / Rest 1.5 Minutes
Flash

Friday, October 18th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Air Squats
10 DB Snatch @ Lighter than Working Weight
10 Goblet DB Deadlift
Into:
2 Rounds:
5 Box Jumps
10 DB Snatch @ Lighter than Working Weight
10 Empty Bar Deadlift

Strength

Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time x 3 Rounds
12-9-3
Competitive
Burpee Box Jump Over
DB Snatch (50/35)
Box Jump Over
Rest 3 Minutes
Performance
Burpee Box Jump Over
DB Snatch (35/25)
Box Jump Over
Rest 3 Minutes
Lifestyle
Burpee Plate Jump Over
DB Snatch
Plate Jump Over
Rest 3 Minutes
Bootcamp

Thursday, October 17th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
8 Inchworms
10 Ring Rows
12 Band Overhead Press
Rest 30 Seconds

Strength

Push Press
On the Final Minute, Perform an AMRAP
1. 55% x 3 Reps
2. 65% x 3 Reps
3-12. 70% x 8 Sets x 3 Reps
Barbell Row
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time
21-15-9
Competitive
Strict HSPU
Strict Ring Dips
Push-Ups
Performance
Strict Pike Push-Ups
Strict Bar Dips or Assisted Ring Dips
Push-Ups
Lifestyle
Hand Release Push-Ups
Bench Dips
Elevated Push-Ups
Flash

Thursday, October 17th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
8 Inchworms
10 Ring Rows
12 Band Overhead Press
Rest 30 Seconds

Strength

Barbell Row
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time
21-15-9
Competitive
Strict HSPU
Strict Ring Dips
Push-Ups
Performance
Strict Pike Push-Ups
Strict Bar Dips or Assisted Ring Dips
Push-Ups
Lifestyle
Hand Release Push-Ups
Bench Dips
Elevated Push-Ups
Bootcamp

Wednesday, October 16th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
5 Rounds:
30 Seconds Row
10 Knee Push-Ups
10 Band Row

Strength

Bench Press
On the Final Minute, Perform an AMRAP
1. 55% x 3 Reps
2. 65% x 3 Reps
3-12. 70% x 8 Sets x 3 Reps
Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
E1.5MOM x 10 Rounds
Competitive
250/200m Row
Performance
200/150m Row
Lifestyle
1 Minute Row / 30 Second Rest
Strength

Wednesday, October 16th, 2024 – Bench Press

General Warm-Up

30 Seconds Small to Large Arm Circles Forward
30 Seconds Small to Large Arm Circles Backward
10 Seal to Downard Dog
10 Push-Ups
10 Band Pull Aparts
5 Empty Bar Bench Press with a 2 Second Pause on the Chest

Secondary Strength Movement

Bench Press

1 Set x 1 Rep @ 60% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1.5 Minutes
5 Sets x 3 Reps @ 70% 1RM / Rest 1.5 Minutes

Accessory

1. Bench Press: 4 Sets x 8-12 Reps / Rest 1 Minute
2. Bent Over DB Row: 3 Sets x 8-12 Reps / Rest 1 Minute
3. Overhead DB Hold: 3 Sets x 30-60 Seconds / Rest 1 Minute
Flash

Wednesday, October 16th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
5 Rounds:
30 Seconds Row
10 Knee Push-Ups
10 Band Row

Strength

Strict Pull-Ups or Assisted Strict Pull-Ups
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
E1.5MOM x 10 Rounds
Competitive
250/200m Row
Performance
200/150m Row
Lifestyle
1 Minute Row / 30 Second Rest
Bootcamp

Tuesday, October 15th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into
2 Rounds:
12 Air Squats
12 Empty Bar Push Press
12 Ring Rows
20 Line Hops

Strength

Snatch
On the Final Minute, Perform an AMRAP
1. 55% x 3 Reps
2. 65% x 3 Reps
3-12. 70% x 8 Sets x 3 Reps
Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time
21-15-9
Competitive
Thrusters (95/65)
Pull-Ups
Performance
Thrusters (65/45)
Jumping Pull-Ups
Lifestyle
DB Thrusters
Ring Rows
Flash

Tuesday, October 15th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into:
3 Rounds:
8 Empty Hang Power Snatch
8 Empty Hang Power Clean
10 Wall Balls
Rest 30 Seconds

WOD

Workout Format
5 Rounds For Time
Competitive
15 Wall Balls (20/14)
15 Hang Cleans (95/65)
Performance
15 Wall Balls (14/10)
15 Hang Cleans (65/45)
Lifestyle
15 Wall Balls
15 Hang Cleans
Bootcamp

Monday, October 14th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-Up
Into:
EMOM x 5 Minutes:
1. Skip
2. Ring Rows
3. Plank Outs
4. Sit-Ups
5. Shuttle Runs

WOD

Workout Format
For Time, in Teams of 4
Competitive
Partner A: 500m row
All team split work:
100 Lunges
100 Sit Ups
- Into -
Partner B: 500m row
All team split work:
100 Hand Release Push Ups
100 DB Snatch (50/35)
- Into -
Partner C: 500m Row
All team split work:
100 KBS (50/35)
100 Air Squats
- Into -
Partner D: 500m Row
All team split work:
100 Burpees
100 Single Arm DB OHP (50/35)
Performance
Partner A: 500m row
All team split work:
100 Lunges
100 Sit Ups
- Into -
Partner B: 500m row
All team split work:
100 Push Ups
100 DB Snatch (35/25)
- Into -
Partner C: 500m Row
All team split work:
100 KBS (35/25)
100 Air Squats
- Into -
Partner D: 500m Row
All team split work:
100 Burpees
100 Single Arm DB OHP (35/25)
Lifestyle
Partner A: 500m row
All team split work:
100 Assisted Lunges
100 Sit Ups
- Into -
Partner B: 500m row
All team split work:
100 Elevated Push Ups
100 DB Snatch
- Into -
Partner C: 500m Row
All team split work:
100 KBS
100 Air Squats
- Into -
Partner D: 500m Row
All team split work:
100 Plank-out Burpees
100 Single Arm DB OHP
Strength

Sunday, October 13th, 2024 – Overhead Press

General Warm-Up

30 Seconds Small to Large Arm Circles Forward
30 Seconds Small to Large Arm Circles Backward
10 Seal to Downard Dog
10 Band Overhead Press
10 Band Pull Aparts
5 Empty Bar Strict Press With a 2 Second Pause Overhead

Accessory

1. Strict Press: 5 Sets x 8-12 Reps / Rest 1 Minute
2. Band Row: 3 Sets x 8-15 Reps / Rest 1 Minute
3. Tricep Push-Ups: 3 Sets x 8-12 Reps / Rest 1 Minute

Push Press

7 Sets x 3 Reps @ 65% 1RM / Rest 1.5 Minutes
Bootcamp

Saturday, October 12th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
EMOM x 6 Minutes:
Row
Air Squats
Plank

WOD

Workout Format
4 Rounds in Pairs
Competitive
20 Back Squats Split (185/135)
1600m Row Split
Performance
20 Back Squats Split (135/95)
1600m Row Split
Lifestyle
16 Back Squats Split
1200m Row Split
Olympic Weightlifting

Saturday, October 12th, 2024 - Olympic Weightlifting 188.2

Secondary Strength Movement

Back Squat

E3:00MOM7
8 @ 65%
6 @ 70%
6 @ 75%
4 @ 80%
4 @ 80%
2 @ 85%
2 @ 85%
% of Back Squat

Clean Work

E1:30MOM5
Clean Singles
1st set: 3x 65%
2nd set: 3x 70%
3rd set: 3x 75%
4th set: 2x 80%
5th set: 1x 85%
% of Clean

Snatch Segment Deadlift

E2:30MOM3
NOTE: Perform each rep w/ 2s pause at knee. Stay on the whole foot throughout the entire movement.
1st set: 5x @ 85%
2nd set: 5x @ 85%
3rd set: 5x @ 85%
% of Snatch
Olympic Weightlifting

Saturday, October 12th, 2024 - Olympic Weightlifting 188.1

General Warm-Up

20x PVC Shoulder Rotations
5x Empt Bar Good Morning
5x Dynamic Squat Stretch w/ 2s hold
10x Kneeling Hip Flexor Stretch w/ 2s hold

Barbell Warm Up: 10-15 minutes

A) 3 sets: 3 Jerk Dip Squat + 3 Split Jerk
w/ empty bar
B)3 sets :3 Tall Muscle Snatch + 2 Tall Snatch
w/ empty bar
C) 3 sets: 2 Tall Muscle Clean + 2 Tall Clean
w/ empty bar

Jerk Dip Squat + Split Jerk

E1:30MOM6
1st set: 3 Dip Squat + 1 Split Jerk @ 65%
2nd set: 3 Dip Squat + 1 Split Jerk @ 70%
3rd set: 2 Dip Squat + 1 Split Jerk @ 75%
4th set: 1 Dip Squat + 1 Split Jerk @ 80%
5th set: 1 Dip Squat + 1 Split Jerk @ 80%
6th set: 1 Dip Squat + 1 Split Jerk @ 80%
% of Snatch

Snatch Work

E1:30MOM5
Snatch Singles
1st set: 3x 65%
2nd set: 3x 70%
3rd set: 3x 75%
4th set: 2x 80%
5th set: 1x 85%
% of Snatch
Bootcamp

Friday, October 11th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Air Bike
30 Seconds Row
30 Seconds Burpees
1 Minute Rest

Strength

Deadlifts 
EMOM x 8 Sets x 5 Reps @ 60% 1RM or RPE 5
On the Final Minute Perform an AMRAP
Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time In Pairs
Competitive
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Single DB Devil Press (30/20)
Performance
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Single DB Devil Press (20/10)
Lifestyle
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Burpees or Plank Out
Strength

Friday, October 11th, 2024 – Deadlift

General Warm-Up

30 Seconds Deadbugs
30 Seconds Runner Stretch
10 Empty Bar Stiff Leg Deadlifts
10 Cossack Squats
5 Empty Bar or Very Light Deadlift with a 2-Second Pause at the Knee

Accessory

1. Sumo Deadlift: 4 Sets x 8-12 Reps / Rest 1 Minute
2. Split Squats: 3 Sets x 8-12 Reps Per Side / Rest 1 Minute
3. DB Forearm Curls: 3 Sets x 10-15 Reps / Rest 1 Minute

Deadlift

7 Sets x 3 Reps @ 65% 1RM / Rest 1.5 Minutes
Flash

Friday, October 11th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Air Bike
30 Seconds Row
30 Seconds Burpees
1 Minute Rest

Strength

Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time In Pairs
Competitive
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Single DB Devil Press (30/20)
Performance
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Single DB Devil Press (20/10)
Lifestyle
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Burpees or Plank Out
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