Workouts

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Strength

Friday, September 13th, 2024 – Deadlift

General Warm-Up

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

Accessory

1) Reverse Lunge 3 Sets X 8-12 Reps per Side / Rest 1 Minutes
2) Goblet Squat 3 Sets X 8-12 Reps / Rest 1 Minute
3) Db Forearm Curls 3 Sets X 15-20 Reps per Side / Rest 1 Minute

Sumo Deadlift

Build to a Heavy Single or 1 Rep Max
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes
Flash

Friday, September 13th, 2024 - Flash Class

General Warm-Up

2 Rounds
200M Run
12 Med Ball Squat Cleans
12 Med Ball Thrusters
10 Inchworms

WOD

Workout Format
AMRAP 15 Minutes with a Partner
Competitive
20 Clusters (135/85)
400M Run
30 Deadlifts (225/135)
400M Run
40 Bar Facing Burpees
400M Run
Performance
20 Clusters (95/65)
400M Run
30 Deadlifts (135/95)
400M Run
40 Bar Facing Burpees
400M Run
Lifestyle
20 Power Clean and Jerk
400M Run
30 Deadlifts
400M Run
40 Elevated Burpees
400M Run
Bootcamp

Thursday, September 12th, 2024 - Bootcamp

General Warm-Up

2 Rounds
200M Run
6 Single Leg Long Jumps per Side
12 Crunches
15 Med Ball Thrusters
-Into-
5 Empty Bar Overhead Press With a 2 Second Pause Overhead

Strength

Overhead Press
Build to a Heavy Single or 1 Rep Max in 20 Minutes
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

Workout Format
AMRAP 15 ~ Switching Partner Each Round
Competitive
10 Wall Balls (20/14)
10 Sit-Ups
100M Sprint
Performance
10 Wall Balls (14/10)
10 Sit-Ups
100M Sprint
Lifestyle
10 Wall Balls
10 Sit-Ups
50M Sprint
Flash

Thursday, September 12th, 2024 - Flash Class

General Warm-Up

2 Rounds
200M Run
6 Single Leg Long Jumps per Side
12 Crunches
15 Med Ball Thrusters

WOD

Workout Format
AMRAP 15 ~ Switching Partner Each Round
Competitive
10 Wall Balls (20/14)
10 Sit-Ups
100M Sprint
Performance
10 Wall Balls (14/10)
10 Sit-Ups
100M Sprint
Lifestyle
10 Wall Balls
10 Sit-Ups
50M Sprint
Bootcamp

Wednesday, September 11th, 2024 - Bootcamp

General Warm-Up

3 Rounds
30 Seal Jacks
10 Push-Ups or Elevated Push-Ups
10 Single Db Sumo Deadlift High Pull Each Side
10 Single Db Overehad Press Each Side
-Into-
5 Empty Bar Bench Press With a 2 Second Pause on the Chest.

Strength

Bench Press
Build to a Heavy Single or 1 Rep Max in 20 Minutes
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

Workout Format
For Time
Competitive
50-40-30-20-10
Db Snatch (35/25)
After Each Set
10/8 Cal Air Bike
Performance
50-40-30-20-10
Db Snatch (25/15)
After Each Set
8/6 Cal Air Bike
Lifestyle
50-40-30-20-10
Db Snatch
After Each Set
30 Seconds Air Bike
Strength

Wednesday, September 11th, 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
10 Empty Bar Bench Press with a 2 Second Pause on the Chest

Secondary Strength Movement

Bench Press

Build to a Heavy Single or 1 Rep Max
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

Accessory

1) Bench Press 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Bent Over Db Row 3 Sets X 8-12 Reps / Rest 1 Minute
3) High Plank Shoulder Taps 3 Sets X 8-16 Reps per Side / Rest 1 Minute
Flash

Wednesday, September 11th, 2024 - Flash Class

General Warm-Up

3 Rounds
30 Seal Jacks
10 Push-Ups or Elevated Push-Ups
10 Single Db Sumo Deadlift High Pull Each Side
10 Single Db Overehad Press Each Side

WOD

Workout Format
For Time
Competitive
50-40-30-20-10
Db Snatch (35/25)
After Each Set
10/8 Cal Air Bike
Performance
50-40-30-20-10
Db Snatch (25/15)
After Each Set
8/6 Cal Air Bike
Lifestyle
50-40-30-20-10
Db Snatch
After Each Set
30 Seconds Air Bike
Bootcamp

Tuesday, September 10th, 2024 - Bootcamp

General Warm-Up

6 Snatch Deadlift-Shrugs With Pvc
6 Snatch Deadlift-High Pulls With Pvc
6 Hang Muscle Snatch With Pvc
6 Hang Power Snatch With Pvc
6 Muscle Snatch With Pvc
6 Power Snatch to Overhead Squat With Pvc
-Into-
6 Deadlift-Shrugs With Pvc.
6 Deadlift-High Pulls With Pvc.
6 Hang Muscle Cleans With Pvc
6 Hang Power Cleans With Pvc
6 Muscle Clean With Pvc
6 Power Cleans to Front Squat With Pvc

Strength

Clean and Jerk
Build to a Heavy Single or 1 Rep Max in 20 Minutes
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

Workout Format
AMRAP ~ 15 Minutes
Competitive
Half Gym Length Handstand Walk
25 Pull-Ups
Half Gym Length Handstand Walk
25 Push-Ups
Half Gym Length Handstand Walk
25 Sit-Ups
Half Gym Length Handstand Walk
25 Air Squats
Performance
15 Wall Supported Hanstand Shoulder Taps
20 Pull-Ups or Parallel With Floor Ring Rows
15 Wall Supported Handstand
15 Wall Supported Handstand Shoulder Taps
20 Sit-Ups
15 Wall Supported Handstand Shoulder Taps
20 Air Squats
Lifestyle
1 Gym Length Bear Crawl
15 Ring Rows
1 Gym Length Bear Crawl
15 Elevated Push-Ups
1 Gym Length Bear Crawl
15 Sit-Ups
1 Gym Length Bear Crawl
15 Air Squats
Flash

Tuesday, September 10th, 2024 - Flash Class

General Warm-Up

2 Rounds
15 Inchworms
15 Ring Rows
15 Elevated or Knee Push-Ups
15 Air Squats
15 Crunches

WOD

Workout Format
AMRAP ~ 15 Minutes
Competitive
Half Gym Length Handstand Walk
25 Pull-Ups
Half Gym Length Handstand Walk
25 Push-Ups
Half Gym Length Handstand Walk
25 Sit-Ups
Half Gym Length Handstand Walk
25 Air Squats
Performance
15 Wall Supported Hanstand Shoulder Taps
20 Pull-Ups or Parallel With Floor Ring Rows
15 Wall Supported Handstand
15 Wall Supported Handstand Shoulder Taps
20 Sit-Ups
15 Wall Supported Handstand Shoulder Taps
20 Air Squats
Lifestyle
1 Gym Length Bear Crawl
15 Ring Rows
1 Gym Length Bear Crawl
15 Elevated Push-Ups
1 Gym Length Bear Crawl
15 Sit-Ups
1 Gym Length Bear Crawl
15 Air Squats
Bootcamp

Monday, September 9th, 2024 - Bootcamp

General Warm-Up

3 Rounds
50 Skips
15 Air Squats
12 Sit-Ups
-Into-
5 Back Squat With a 2 Second Pause at the Bottom

Strength

Back Squat
Build to a Heavy Single or 1 Rep Max in 20 Minutes
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

Workout Format
For Time
30-25-20-15-10
Competitive
Double Unders
Toes to Bar
Performance
Double Unders Attempts
Knees to Chest
Lifestyle
Single Unders
Knee Raises
Strength

Monday, September 9th, 2024 – Squat Sesh

General Warm-Up

2 Rounds
30 Split Jacks
30 Seconds Bird Dogs
16 Elephant Walks
10 Dynamic Squat Stretch
Squat Progression
10 Air Squats
10 Cobra Squats
5 Back Squat With 3 Second Pause at the Bottom

Secondary Strength Movement

Back Squat

Build to a Heavy Single or 1 Rep Max
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

Accessory

1) Walking Lunges 3 Sets X 8-12 Reps per Side/ Rest 1 Minutes
2) Stuff Leg Deadlifts 3 Sets X 10-15 Reps / Rest 1 Minute
3) Hollow Hold 3 Sets X 60-90 Seconds / Rest 1 Minute
Flash

Monday, September 9th, 2024 - Flash Class

General Warm-Up

3 Rounds
50 Skips
15 Air Squats
12 Sit-Ups

WOD

Workout Format
For Time
30-25-20-15-10
Competitive
Double Unders
Toes to Bar
Performance
Double Unders Attempts
Knees to Chest
Lifestyle
Single Unders
Knee Raises
Strength

Sunday, September 8th, 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) Push Press 5 Sets X 3 Reps / Rest 1 Minutes
2) Db Skull Crushers 3 Sets X 10-15 Reps / Rest 30 Seconds
3) Pendlay Row 3 Sets X 8-15 Reps / Rest 1 Minute
4) Turkish Get up 3 Sets X 3 Reps per Side / Rest 1 Minute

Strict Press

Build To A Heavy 3 Rep / Rest 2-5 Minutes
Gymnastics

Sunday, September 8th, 2024 – Gymnastics

Strength and Skill Work (35 minutes)

Hollow Body Holds
3 sets of 30 seconds
Focus on keeping your lower back pressed into the floor.
Hanging Knee-Leg Raises
4 sets of 10-12 reps
Start with bent knees and progress to straight legs over time.
Toes-to-Bar Progressions
4 sets of 5-8 reps
Start with a hanging knee raise and then practice bringing your toes to the bar.

Accessory

Planks
3 sets of 1 minute
Flutter Kicks
3 sets of 30 seconds

Cool Down (10 minutes)

Focus on grip and shoulders (e.g., wrist flexor stretch, overhead tricep stretch).
Bootcamp

Saturday, September 7th, 2024 - Bootcamp

General Warm-Up

3 Rounds
200M Run
12 Band Good Morings
12 Band Overhead Press
12 Band Rows
30 Skips

WOD

Workout Format
For Time ~ In Pairs
Competitive
600 Meter Run
30 Deadlifts (225/145)
60 Double-Unders
600 Meter Run
30 Hang Clean-And-Jerks (135/85)
60 Double-Unders
600 Meter Partner Run
30 Chest to Bar Pull-Ups
60 Double-Unders
Performance
600 Meter Run
30 Deadlifts (135/95)
60 Double-Unders or 100 Single Unders
600 Meter Run
30 Hang Clean-And-Jerks (95/65)
60 Double-Unders or 100 Single Unders
600 Meter Partner Run
30 Pull-Ups
60 Double-Unders or 100 Single Unders
Lifestyle
400 Meter Run
30 Deadlifts
60 Single Unders
400 Meter Run
30 Hang Cleans and Jerks
60 Single Unders
400 Meter Partner Run
30 Ring Rows
60 Single Unders
Olympic Weightlifting

Saturday, September 7th, 2024 - Olympic Weightlifting 184.2

Split Jerk Work

E1:30MOM5
Split Jerk w/ 2s pause catch
1st set: 3x 70%
2nd set: 3x 75%
3rd set: 2x 80%
4th set: 1x 85%
5th set: 1x 90%
% of Jerk

Front Squat

E2:30MOM5
1x (1 1/4 FS) + 3 Regular FS
TOTAL 5 REPS PER SET
1st set: 70%
2nd set: 75%
Then…
3 REGULAR FS
3rd set: 80%
4th set: 80%
5th set: 80%
% of Front Squat
Olympic Weightlifting

Saturday, September 7th, 2024 - Olympic Weightlifting 184.1

General Warm-Up

10x Band Sword Shoulder Rotations
10x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Hip Flexor Stretch + T Spine Reach

Snatch Warm Up: 5 Minutes

A) 3 sets : 2 Muscle Snatch + 2 Snatch Balance
w/ empty bar
B) 3 sets: 2 Tall Snatch + 2 Floor Snatch w/ light weight (50%) or empty bar

Clean Warm Up: 5 Minutes

A) 3 sets: 2 Muscle Clean + 2 Front Squat
w/ empty bar
B) 3 sets: 2 Tall Clean+ 1 Floor Clean w/ light weight (50%) or empty bar

Snatch Work

Snatch Singles: 1:00 EFFORT + 1:00 REST EACH SET
3 @ 65-68%
3 @ 70-73%
2 @ 75-78%
1 @ 80-85%
1 @ 85-90%
1 @ 80-85%
2 @ 75-78%
% of Snatch

Clean Work

Clean Singles: 1:00 EFFORT + 1:00 REST EACH SET
3 @ 65-68%
3 @ 70-73%
2 @ 75-78%
1 @ 80-85%
1 @ 85-90%
1 @ 80-85%
2 @ 75-78%
% of Clean
Bootcamp

Friday, September 6th, 2024 - Bootcamp

General Warm-Up

4 Rounds
1 Minute Skipping
10 Air Squats
5 Knee Tuck Jumps
10 Ring Rows
-Into-
5 Empty Bar Deadlift With a 2 Second Pause at the Knee

Strength

Deadlifts 
Take 7 Minutes to Build to a 6/10 Difficulty 1 Rep
2 Sets X 5 Reps @ 6/10 Weight / Rest 1-2 Minutes
1 Set X AMRAP @ 6/10 Weight / Rest 1-2 Minutes

WOD

Workout Format
4 Rounds
Competitive
10 Box Hurdles (24/20)
500M Row
Rest 1 Minute
Performance
10 Plate Stack Hurdles
500M Row
Rest 1 Minute
Lifestyle
10 Plate Stack Hurdles
500M Row
Rest 1 Minute
Strength

Friday, September 6th, 2024 – Deadlift

General Warm-Up

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

Accessory

1) Coventional Deadlift 3 Sets X 6-8 Rep / Rest 1 Minutes
2) Front Squat 3 Sets X 8-12 Reps / Rest 1 Minute
3) Farmer Hold 3 Sets X 30-90 Seconds / Rest 1 Minute

Sumo Deadlift

Deadlift
Build To A Heavy 3 Reps / Rest 2-5 Minutes
Flash

Friday, September 6th, 2024 - Flash Class

General Warm-Up

4 Rounds
1 Minute Skipping
10 Air Squats
5 Knee Tuck Jumps
10 Ring Rows

WOD

Workout Format
4 Rounds
Competitive
10 Box Hurdles (24/20)
500M Row
Rest 1 Minute
Performance
10 Plate Stack Hurdles
500M Row
Rest 1 Minute
Lifestyle
10 Plate Stack Hurdles
500M Row
Rest 1 Minute
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