Workouts

Today & Previous Upcoming
Bootcamp

Thursday, October 10th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
10 Air Squats
10 Lunges
10 Band Overhead Press
5 Inchworms

Strength

Push Press
EMOM x 8 Sets x 5 Reps @ 60% 1RM or RPE 5
On the Final Minute Perform an AMRAP
Barbell Row
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time
Competitive
15-12-9-6
Front Squat (135/95)
20-18-16-14
Double DB Front Rack Walking Lunges (35/25)
6-4-2-1
Wall Walks
Performance
15-12-9-6
Front Squat (95/65)
20-18-16-14
Double DB Front Rack Walking Lunges (25/15)
6-4-2-1
Scaled Wall Walks
Lifestyle
15-12-9-6
Goblet Squat
20-18-16-14
Walking Lunges
6-4-2-1
Inchworms
Flash

Thursday, October 10th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
10 Air Squats
10 Lunges
10 Band Overhead Press
5 Inchworms

Strength

Barbell Row
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time
Competitive
15-12-9-6
Front Squat (135/95)
20-18-16-14
Double DB Front Rack Walking Lunges (35/25)
6-4-2-1
Wall Walks
Performance
15-12-9-6
Front Squat (95/65)
20-18-16-14
Double DB Front Rack Walking Lunges (25/15)
6-4-2-1
Scaled Wall Walks
Lifestyle
15-12-9-6
Goblet Squat
20-18-16-14
Walking Lunges
6-4-2-1
Inchworms
Bootcamp

Wednesday, October 9th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
200m Run
10 Inchworms to Push-Up
15 Ring Rows

Strength

Bench Press
EMOM x 8 Sets x 5 Reps @ 60% 1RM or RPE 5
On the Final Minute Perform an AMRAP
Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
20 Minute AMRAP
Competitive
20 Single Arm DB Push Press (35/25)
10 Burpee Over DB
20 Single Arm DB Push Press (35/25)
10 Burpee Over DB
800m Run
Performance
20 Single Arm DB Push Press (25/15)
10 Burpee Over DB
20 Single Arm DB Push Press (25/15)
10 Burpee Over DB
800m Run
Lifestyle
15 Single Arm DB Push Press
10 Plank Out Over DB
15 Single Arm DB Push Press
10 Plank Out Over DB
400m Run
Strength

Wednesday, October 9th, 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

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

Accessory

1. Bench Press: 4 Sets x 8-12 Reps / Rest 1 Minute
2. Chin-Up: 3 Sets x 8-12 Reps Per Side / Rest 1 Minute
3. Plank: 3 Sets x 30-60 Seconds / Rest 1 Minute
Flash

Wednesday, October 9th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
200m Run
10 Inchworms to Push-Up
15 Ring Rows

Strength

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

WOD

Workout Format
20 Minute AMRAP
Competitive
20 Single Arm DB Push Press (35/25)
10 Burpee Over DB
20 Single Arm DB Push Press (35/25)
10 Burpee Over DB
800m Run
Performance
20 Single Arm DB Push Press (25/15)
10 Burpee Over DB
20 Single Arm DB Push Press (25/15)
10 Burpee Over DB
800m Run
Lifestyle
15 Single Arm DB Push Press
10 Plank Out Over DB
15 Single Arm DB Push Press
10 Plank Out Over DB
400m Run
Bootcamp

Tuesday, October 8th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
6 Muscle Snatch
6 Power Snatch
Into:
EMOM x 3 Rounds
Empty Bar Hang Snatch
Air Bike @ Moderate Pace

Strength

Snatch
EMOM x 12 Sets x 3 Reps @ 60% 1RM

WOD

Workout Format
5 Rounds For Time
Competitive
15/12 Cal Air Bike
10 Snatch (95/65)
Rest 2 Minutes
Performance
15/12 Cal Air Bike
10 Snatch (45/35)
Rest 2 Minutes
Lifestyle
10/8 Cal Air Bike
10 Snatch
Rest 2 Minutes
Flash

Tuesday, October 8th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
6 Muscle Snatch
6 Power Snatch
Into:
EMOM x 3 Rounds
Empty Bar Hang Snatch
Air Bike @ Moderate Pace

Strength

Snatch
EMOM x 12 Sets x 3 Reps @ 60% 1RM

WOD

Workout Format
5 Rounds For Time
Competitive
15/12 Cal Air Bike
10 Snatch (95/65)
Rest 2 Minutes
Performance
15/12 Cal Air Bike
10 Snatch (45/35)
Rest 2 Minutes
Lifestyle
10/8 Cal Air Bike
10 Snatch
Rest 2 Minutes
Bootcamp

Monday, October 7th, 2024 - Bootcamp

General Warm-Up

3 Rounds:
12 Band Good Morning
12 Air Squats
5 Burpees

Strength

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

WOD

Workout Format
For Time
21-15-9
Competitive
Deadlifts (185/130)
Burpee Over Bar
Performance
Deadlifts (135/95)
Burpee Over Bar
Lifestyle
Deadlifts
Plank Outs
Strength

Monday, October 7th, 2024 – Squat Sesh

General Warm-Up

2 Rounds:
30 Seconds Bird Dogs
16 Elephant Walks
10 Dynamic Squat Stretch
15 Air Squats

Accessory

1. Back Squat: 3 Sets x 8-12 Reps / Rest 1 Minute
2. Stiff Leg Deadlift: 3 Sets x 8-12 Reps Per Side / Rest 1 Minute
3. Hollow Hold: 3 Sets x 60-90 Seconds / Rest 1 Minute

Front Squats

1 Set x 5 Reps @ 40% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 50% 1RM / Rest 1-2 Minutes
1 Set x 2 Reps @ 60% 1RM / Rest 1-2 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1-2 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1-2 Minutes
1 Set x AMRAP @ 75% 1RM / Rest 1-2 Minutes
Flash

Monday, October 7th, 2024 - Flash Class

General Warm-Up

3 Rounds:
12 Band Good Morning
12 Air Squats
5 Burpees

Strength

Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

Workout Format
For Time
21-15-9
Competitive
Deadlifts (185/130)
Burpee Over Bar
Performance
Deadlifts (135/95)
Burpee Over Bar
Lifestyle
Deadlifts
Plank Outs
Strength

Sunday, October 6th, 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) Rear Delt Fly 3 Sets X 8-15 Reps / Rest 1 Minute
3) DB Overhead Tricep Extensions 3 Sets X 8-12 Reps / Rest 1 Minute

Push Press

1 Set X 5 Reps @ 40% 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 50% 1RM / Rest 1-2 Minutes
1 Set X 2 Reps @ 60% 1RM / Rest 1-2 Minutes
1 Set X 1 Rep @ 65% 1RM / Rest 1-2 Minutes
1 Set X 1 Rep @ 70% 1RM / Rest 1-2 Minutes
1 Set X AMRAP @ 75% 1RM / Rest 1-2 Minutes
Bootcamp

Saturday, October 5th, 2024 - Bootcamp

General Warm-Up

2 Rounds
15/10 Cal Air Bike
12 Ring Rows
12 Knee Push-Ups
12 Air Squats

WOD

Workout Format
20 Minute AMRAP
Competitive
5 Pull-Ups
10 Push-Ups
15 Air Squats
Performance
5 Pull-Ups
10 Push-Ups
15 Air Squats
Lifestyle
5 Pull-Ups
10 Push-Ups
15 Air Squats
Olympic Weightlifting

Saturday, October 5th, 2024 - Olympic Weightlifting 187.2

Secondary Strength Movement

Back Squat

E3:30MOM5
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 75%
% of Back Squat

Clean Warm Up

A) 3 sets: 3 Tall Clean w/ 2s pause in catch
w/ empty bar
B) 3 sets : 1 At-Knee Muscle Clean + 1 Mid-Thigh Muscle Clean + 1 High Hang Snatch
w/ empty bar
C) 3 sets: 1 At-Knee Clean + 1 Mid-Thigh Clean + 1 High Hang Clean
w/ empty bar

Clean Work

E1:30MOM5
1 At-Knee + 1 Mid-Thigh + 1 High Hang
1st set: 60-65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Clean

Clean Shrug

E3:00MOM3
1st set: 10 @ 60%
2nd set: 10 @ 60%
3rd set: 10 @ 60%
% of Clean
Olympic Weightlifting

Saturday, October 5th, 2024 - Olympic Weightlifting 187.1

General Warm-Up

10x Band Shoulder Rotations
5x (2 Empty Bar Good Morning + 2 Empty Bar Back Squat)
6x Spider Man Hip Flexor Stretch

Snatch Warm Up: 10-15 minutes

A) 3 sets: 3 Snatch Balance w/ 2s pause in catch
w/ empty bar
B)3 sets : 1 At-Knee Muscle Snatch + 1 Mid-Thigh Muscle Snatch + 1 High Hang Snatch
w/ empty bar
C) 3 sets: 1 At Knee Snatch + 1 Mid-Thigh Snatch + 1 High Hang Snatch
w/ empty bar

Snatch Balance

E1:30MOM5
1st set: 4x 60-65%
2nd set: 3x 70%
3rd set: 3x 70%
4th set: 3x 75%
5th set: 3x 75%
% of Snatch

Snatch Work

E1:30MOM5
1 At-Knee + 1 Mid-Thigh + 1 High Hang
1st set: 60-65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Snatch
Bootcamp

Friday, October 4th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
15 Band Good Mornings
12 Air Squats
10 Sit-Ups

Strength

Deadlifts 
Min 1) 5 Reps @ 40% 1RM
Min 2) 3 Reps @ 50% 1RM
Min 3) 1 Rep @ 60% 1RM
Min 4) AMRAP @ 70% 1RM

WOD

Workout Format
For Time With A Partner
Competitive
30 Wall Balls (20/14)
60 Sit-Ups
90 KB Swings (50/35)
120 Double Unders
Every 2 Minutes Do 5 Sync Handstand Push-Ups
Performance
30 Wall Balls (14/10)
60 Sit-Ups
90 KB Swings (35/25)
120 Double Unders Or 200 Single Unders
Every 2 Minutes Do 5 Sync Hand Release Push-Ups
Lifestyle
30 Wall Ball Squats
60 Sit-Ups
90 KB Swings
120 Single Unders
Every 2 Minutes Do 5 Sync Elevated Push-Ups
Strength

Friday, October 4th, 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 Sumo Deadlift with a 2 Second Pause at the Knee

Accessory

1) Sumo Deadlift 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Front Squats 3 Sets X 8-12 Reps / Rest 1 Minute
3) Db Farmer Carry 3 Sets X 30-60 Seconds / Rest 1 Minute

Deadlift

1 Sets X 5 Reps @ 40% 1RM / Rest 1-2 Minutes
1 Sets X 3 Reps @ 50% 1 Rm / Rest 1-2 Minutes
1 Sets X 2 Reps @ 60% 1 Rm / Rest 1-2 Minutes
1 Sets X 1 Reps @ 65% 1 Rm / Rest 1-2 Minutes
1 Sets X 1 Reps @ 70% 1 Rm / Rest 1-2 Minutes
1 Set X Amrap @ 75% 1 Rm / Rest 1-2 Minutes
Flash

Friday, October 4th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
15 Band Good Mornings
12 Air Squats
10 Sit-Ups

WOD

Workout Format
For Time With A Partner
Competitive
30 Wall Balls (20/14)
60 Sit-Ups
90 KB Swings (50/35)
120 Double Unders
Every 2 Minutes Do 5 Sync Handstand Push-Ups
Performance
30 Wall Balls (14/10)
60 Sit-Ups
90 KB Swings (35/25)
120 Double Unders Or 200 Single Unders
Every 2 Minutes Do 5 Sync Hand Release Push-Ups
Lifestyle
30 Wall Ball Squats
60 Sit-Ups
90 KB Swings
120 Single Unders
Every 2 Minutes Do 5 Sync Elevated Push-Ups
Bootcamp

Thursday, October 3rd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
8 Inchworms To Knee Push-Up
12 Box Jumps Or Step-Ups
12 Ring Rows

Strength

Push Press
Min 1) 5 Reps @ 40% 1RM
Min 2) 3 Reps @ 50% 1RM
Min 3) 1 Rep @ 60% 1RM
Min 4) AMRAP @ 70% 1RM

WOD

Workout Format
5 Rounds
Competitive
1 Minute AMRAP
3 Burpee Pull-Ups
6 Box Jump Overs (24"/20")
Rest 2 Minutes
Performance
1 Minute AMRAP
3 Burpee To Target
6 Box Jump Overs
Rest 2 Minutes
Lifestyle
1 Minute AMRAP
3 Burpee
6 Plate Jump Overs
Rest 2 Minutes
Flash

Thursday, October 3rd, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
8 Inchworms To Knee Push-Up
12 Box Jumps Or Step-Ups
12 Ring Rows

WOD

Workout Format
5 Rounds
Competitive
1 Minute AMRAP
3 Burpee Pull-Ups
6 Box Jump Overs (24"/20")
Rest 2 Minutes
Performance
1 Minute AMRAP
3 Burpee To Target
6 Box Jump Overs
Rest 2 Minutes
Lifestyle
1 Minute AMRAP
3 Burpee
6 Plate Jump Overs
Rest 2 Minutes
Bootcamp

Wednesday, October 2nd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Every 30 Seconds X 9 Rounds
Air Bike
Row
Push-Ups Or Elevated Push-Ups

Strength

Bench Press
Min 1) 5 Reps @ 40% 1RM
Min 2) 3 Reps @ 50% 1RM
Min 3) 1 Rep @ 60% 1RM
Min 4) AMRAP @ 70% 1RM

WOD

Workout Format
20 Seconds Work / 10 Seconds Rest x 8 Rounds
Competitive
1) Air Bike
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes - Repeat
Performance
1) Air Bike
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes - Repeat
Lifestyle
1) Air Bike
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes - Repeat
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