Workouts

Today & Previous Upcoming
Bootcamp

Tuesday, October 1st, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
6 Clean Deadlift-Shrugs
6 Clean Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans
6 Push Jerks
6 Split Jerks
-Into-
50 Single Unders
10 DB Snatch
25 Double Under Attempts
10 DB Snatch

Strength

Clean & Jerk
E1:30OM X 5 Sets X 1 Rep @ 80% 1RM

WOD

Workout Format
5 Rounds For Time
Competitive
15 DB Snatches (50/35)
50 Double Unders
Performance
15 DB Snatches (35/25)
50 Double Unders Or 85 Single Unders
Lifestyle
15 DB Snatches
50 Single Unders
Flash

Tuesday, October 1st, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
6 Clean Deadlift-Shrugs
6 Clean Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans
6 Push Jerks
6 Split Jerks
-Into-
50 Single Unders
10 DB Snatch
25 Double Under Attempts
10 DB Snatch

WOD

Workout Format
5 Rounds For Time
Competitive
15 DB Snatches (50/35)
50 Double Unders
Performance
15 DB Snatches (35/25)
50 Double Unders Or 85 Single Unders
Lifestyle
15 DB Snatches
50 Single Unders
Bootcamp

Monday, September 30th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-Up
- Into-
3 Rounds
200m Run
10 Lunges
10 Knee Push-Ups
10 Ring Rows

WOD

Workout Format
For Time, In Pairs
Competitive
In a Weighted Vest (20/14)
100 Squats Split
200m Run Together
100 Push-Ups Split
200m Run Together
100 Lunges Split
200m Run Together
100 Ring Rows Split
200m Run Together
30 Bear Crawl Split
Performance
100 Squats Split
200m Run Together
100 Push-Ups Split
200m Run Together
100 Lunges Split
200m Run Together
100 Ring Rows Split
200m Run Together
30 Bear Crawl Split
Lifestyle
60 Squats Split
200m Run Together
60 Elevated Push-Ups Split
200m Run Together
60 Lunges Split
200m Run Together
60 Ring Rows Split
200m Run Together
20 Bear Crawl Split
Strength

Sunday, September 29th, 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

Strict Press: 5 Sets x 8-12 Reps / Rest 1 Minute
Dumbbell Bent Over Row: 3 Sets x 8-15 Reps / Rest 1 Minute
Dumbbell Skull Crusher: 3 Sets x 8-12 Reps / Rest 1 Minute

Push Press

1 Set x 2 Reps @ 55% 1RM / Rest 1-2 Minutes
1 Set x 2 Reps @ 60% 1RM / Rest 1-2 Minutes
3 Sets x 5 Reps @ 65% 1RM / Rest 1-2 Minutes
1 Set x AMRAP @ 65% 1RM / Rest 1-2 Minutes
Bootcamp

Saturday, September 28th, 2024 - Bootcamp

General Warm-Up

2 Rounds
200m Run
12 Ring Rows
12 Med Ball Power Cleans
12 Air Squats

WOD

Workout Format
10 Rounds for Time ~ In Pairs
Competitive
30 Air Squats (Split)
20 Dumbbell Power Cleans (Split)
10 Pull-Ups (Split)
200m Run Together
Performance
30 Air Squats (Split)
20 Dumbbell Power Cleans (Split)
10 Jumping Pull-Ups (Split)
200m Run Together
Lifestyle
30 Air Squats (Split)
20 Dumbbell Power Cleans (Split)
10 Ring Rows (Split)
100m Run Together
Olympic Weightlifting

Saturday, September 28th, 2024 - Olympic Weightlifting 186.2

Secondary Strength Movement

Back Squat

E3:30MOM5
12 @ 50-55%
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 70%
% of Back Squat

Snatch Shrug

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

Saturday, September 28th, 2024 - Olympic Weightlifting 186.1

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

A) 3 sets : 2 Tall Muscle Snatch + 2 Tall Power Snatch w/ 2s pause in catch
w/ empty bar

Clean Warm Up

A) 3 sets : 2 Tall Muscle Clean + 2 Tall Power Clean w/ 2s pause in catch
w/ empty bar

Snatch Work

E1:30MOM6
3x At-Knee Power Snatch w/ 2s pause in catch
1st-3rd set: 60%
4th-6th set: 65%
% of Snatch or Power Snatch

Clean Work

E1:30MOM6
3x At-Knee Power Clean w/ 2s pause in catch
1st-3rd set: 60%
4th-6th set: 65%
% of Clean or Power Clean
Bootcamp

Friday, September 27th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
15 Band Overhead Press
15 Band Good Mornings
8 Stiff-Leg Deadlifts
8 Knee or Elevated Push-Ups

Strength

Deadlifts 
EMOM X 10 Sets X 3 Reps @ 55% 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

Workout Format
For Time 
20-15-10-5
Competitive
Deadlifts (155/110)
Hand-Release Push-Ups
Calories on Bike
Performance
Deadlifts (115/85)
Elevated Push-Ups
Calories on Bike
Lifestyle
Deadlifts
Elevated Push-Ups
10/8 Calories on Bike
Strength

Friday, September 27th, 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

Sumo Deadlift: 3 Sets x 8-12 Reps / Rest 1 Minute
Goblet Squat: 3 Sets x 8-12 Reps / Rest 1 Minute
Dumbbell Forearm Curls: 3 Sets x 8-12 Reps / Rest 1 Minute

Deadlift

1 Set x 2 Reps @ 55% 1RM / Rest 1-2 Minutes
1 Set x 2 Reps @ 60% 1RM / Rest 1-2 Minutes
3 Sets x 5 Reps @ 65% 1RM / Rest 1-2 Minutes
1 Set x AMRAP @ 65% 1RM / Rest 1-2 Minutes
Flash

Friday, September 27th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
15 Band Overhead Press
15 Band Good Mornings
8 Stiff-Leg Deadlifts
8 Knee or Elevated Push-Ups

WOD

Workout Format
For Time 
20-15-10-5
Competitive
Deadlifts (155/110)
Hand-Release Push-Ups
Calories on Bike
Performance
Deadlifts (115/85)
Elevated Push-Ups
Calories on Bike
Lifestyle
Deadlifts
Elevated Push-Ups
10/8 Calories on Bike
Bootcamp

Thursday, September 26th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
200m Run
10 Med Ball Thrusters
8 Burpees

Strength

Push Press
EMOM X 10 Sets X 3 Reps @ 55%m 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

Workout Format
3 Rounds ~ For Time 
Competitive
400m Run
15 Thrusters (95/65)
20 Burpees
Performance
400m Run
15 Thrusters (45/35)
15 Burpees
Lifestyle
200m Run
15 Dumbbell Thrusters
15 Burpees
Flash

Thursday, September 26th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
200m Run
10 Med Ball Thrusters
8 Burpees

WOD

Workout Format
3 Rounds ~ For Time 
Competitive
400m Run
15 Thrusters (95/65)
20 Burpees
Performance
400m Run
15 Thrusters (45/35)
15 Burpees
Lifestyle
200m Run
15 Dumbbell Thrusters
15 Burpees
Bootcamp

Wednesday, September 25th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
6 Inchworms to Push-Up
12 Ring Rows
12 Push-Ups
10 Sit-Ups

Strength

Bench Press
EMOM X 10 Sets X 3 Reps @ 55% 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

Workout Format
For Time
21-15-9
Competitive
Pull-Ups
Dumbbell Push Press (50/35)
Sit-Ups
Performance
Feet Elevated Ring Rows
Dumbbell Push Press (35/25)
Sit-Ups
Lifestyle
Ring Rows
Dumbbell Push Press
Crunches
Strength

Wednesday, September 25th, 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 2 Reps @ 55% 1RM / Rest 1-2 Minutes
1 Set x 2 Reps @ 60% 1RM / Rest 1-2 Minutes
3 Sets x 5 Reps @ 65% 1RM / Rest 1-2 Minutes
1 Set x AMRAP @ 65% 1RM / Rest 1-2 Minutes

Accessory

Bench Press: 3 Sets x 8-12 Reps / Rest 1 Minute
Barbell Bent Over Row: 3 Sets x 8-12 Reps / Rest 1 Minute
High Plank March: 3 Sets x 8-12 Reps Per Side / Rest 1 Minute
Flash

Wednesday, September 25th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
6 Inchworms to Push-Up
12 Ring Rows
12 Push-Ups
10 Sit-Ups

WOD

Workout Format
For Time
21-15-9
Competitive
Pull-Ups
Dumbbell Push Press (50/35)
Sit-Ups
Performance
Feet Elevated Ring Rows
Dumbbell Push Press (35/25)
Sit-Ups
Lifestyle
Ring Rows
Dumbbell Push Press
Crunches
Bootcamp

Tuesday, September 24th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
6 Clean Deadlift-Shrugs
6 Clean Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans
6 Push Jerks
6 Split Jerks
-Into-
3 Rounds:
15 Band Pull-Aparts
15 Band Good Mornings
30-Second Plank

Strength

Clean & Jerk
EMOM X 8 Sets X 2 Reps @ 70% 1RM

WOD

Workout Format
For Time ~ In Pairs
Competitive
Row 6000 Meters
Performance
Row 5000 Meters
Lifestyle
Row 4000 Meters
Flash

Tuesday, September 24th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
15 Band Pull-Aparts
15 Band Good Mornings
30-Second Plank

WOD

Workout Format
For Time ~ In Pairs
Competitive
Row 6000 Meters
Performance
Row 5000 Meters
Lifestyle
Row 4000 Meters
Bootcamp

Monday, September 23rd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-Up
6 Deadlift-Shrugs
6 Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans to Front Squat
2 Rounds:
1 Minute Air Squats
1 Minute Plank Outs

Strength

EMOM x 10 Sets x 3 Reps @ 55% 1RM or RPE 5
On the Final Minute, Perform an AMRAP

WOD

Workout Format
5 Rounds, For Time
Competitive
5 Hang Cleans (135/95)
10 Burpees Over Bar
Rest 60 Seconds
Performance
5 Hang Cleans (95/65)
10 Burpees Over Bar
Rest 60 Seconds
Lifestyle
5 Hang Cleans
10 Elevated Burpees
Rest 60 Seconds
Strength

Monday, September 23rd, 2024 – Squat Sesh

General Warm-Up

2 Rounds:
30 Split Jacks
30 Seconds Bird Dogs
16 Elephant Walks
10 Dynamic Squat Stretches

Accessory

Back Squat
3 Sets X 8-12 Reps / Rest 1 Minutes
Reverse Lunges
3 Sets X 8-12 Reps per Side / Rest 1 Minute
Plank
3 Sets X 60-90 Seconds / Rest 1 Minute

Front Squats

1 Set x 2 Reps @ 55% 1RM / Rest 1-2 Minutes
1 Set x 2 Reps @ 60% 1RM / Rest 1-2 Minutes
3 Sets x 5 Reps @ 65% 1RM / Rest 1-2 Minutes
1 Set x AMRAP @ 65% 1RM / Rest 1-2 Minutes
Flash

Monday, September 23rd, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-Up
6 Deadlift-Shrugs
6 Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans to Front Squat
2 Rounds:
1 Minute Air Squats
1 Minute Plank Outs

WOD

Workout Format
5 Rounds, for Time
Competitive
5 Hang Cleans (135/95)
10 Burpees Over Bar
Rest 60 Seconds
Performance
5 Hang Cleans (95/65)
10 Burpees Over Bar
Rest 60 Seconds
Lifestyle
5 Hang Cleans
10 Elevated Burpees
Rest 60 Seconds
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