Workouts

Today & Previous Upcoming
Flash

Tuesday, August 27th, 2024 - Flash Class

WOD

Workout Format
15 Minute AMRAP
Competitive
Max Distance Row
Every Minute and a Half
12 Alternating Db Snatches (50/35)
6 Burpee Over DB
Performance
Max Distance Row
Every Minute and a Half
10 Alternating Db Snatches (35/25)
5 Burpee Over DB
Lifestyle
Max Distance Row
Every Minute and a Half
8 Alternating Db Snatches
4 Burpee Over DB

Notes

2 Rounds
50 Line Hops
10 Inchworms to Push-up
10 Squat Jumps
10 Band Good Mornings
Bootcamp

Monday, August 26th, 2024 - Bootcamp

Strength

Back Squat
Build to a Heavy 3 Reps in 12 Minutes/ Rest 60-90 Seconds
3 Sets X 1 Rep at Heaviest 3 / Rest 60-90 Seconds

WOD

Workout Format
12 Minute AMRAP
Competitive
20 Air Squats
25 Sit-Ups
15/11 Cal Air Bike
Performance
20 Air Squats
25 Sit-Ups
12/9 Cal Air Bike
Lifestyle
20 Air Squats
15 Sit-Ups
1.5 Minute Air Bike

Notes

Gerneral Warm-up
3 Rounds
200M Run
16 Mountain Climbers
10 Air Squats
Squat Progression
10 Air Squats
10 Cobra Squats
5 Back Squat With a 2 Second Pause at the Bottom
Strength

Monday, August 26th, 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 Heavy 5 Reps / Rest 2-5 Minutes

Accessory

1) Split Squats 3 Sets X 8-12 Reps per Side/ Rest 1 Minutes
2) Glute Bridge 3 Sets X 10-15 Reps / Rest 1 Minute
3) Hollow Hold 3 Sets X 60-90 Seconds / Rest 1 Minute
Flash

Monday, August 26th, 2024 - Flash Class

WOD

Workout Format
12 Minute AMRAP
Competitive
20 Air Squats
25 Sit-Ups
15/11 Cal Air Bike
Performance
20 Air Squats
25 Sit-Ups
12/9 Cal Air Bike
Lifestyle
20 Air Squats
15 Sit-Ups
1.5 Minute Air Bike

Notes

Gerneral Warm-up
3 Rounds
200M Run
16 Mountain Climbers
10 Air Squats
Squat Progression
10 Air Squats
10 Cobra Squats
5 Back Squat With a 2 Second Pause at the Bottom
Strength

Sunday, August 25th, 2024 – Overhead Press

General Warm-Up

20 Band Pull Aparts
20 Cuban Press
15 Empty Bar or Very Light Strict Press

Accessory

1) Push Press 5 Sets X 3 Reps / Rest 1 Minutes
2) Db Tricep Extensions 3 Sets X 10-15 Reps / Rest 30 Seconds
3) Pendlay Row 3 Sets X 8-15 Reps / Rest 1 Minute

Strict Press

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

Sunday, August 25th, 2024 – Gymnastics

Strength Work (30 minutes)

Assisted Pull-Ups or Assisted Chest to Bar
4 sets of 8-10 reps
Use a resistance band. Focus on smooth, controlled movements.
Negative Pull-Ups
4 sets of 6-8 reps
Jump to the top position and lower yourself slowly (3-5 seconds down).
Inverted Rows
4 sets of 10-12 reps
Perform with feet elevated to increase difficulty if needed. (Use weight if you can)
Dumbbell Rows
4 sets of 8-12 reps per side
Focus on full range of motion and proper form.

Core Strengthening (15 minutes)

Planks
3 sets of 45-60 seconds
Hollow Body Holds
3 sets of 20-30 seconds

Cool Down (10 minutes)

Static stretching for shoulders, back, and arms.
Bootcamp

Saturday, August 24th, 2024 - Bootcamp

General Warm-Up

3 Rounds Every Minute on the Minute X 3 Minutes
Round 1
1) Row
2) Ring Row
3) Elevated Push-up
Round 2
1) Row
2) Pull-up
3) Pike Push-up
Round 3
1) Row
2) Muscle Up
3) Handstand Push-up

WOD

Workout Format
This workout is the Lazar Dukic memorial workout, with some adjustments to fit a partner workout
In Pairs ~ Split Reps
Competitive
7 Minute AMRAP:
30 Calorie Row
10 Bar Muscle-Ups
Rest 3 Minutes
7 Minute AMRAP:
30 Calorie Row
16 Strict Handstand Push-Ups
Rest 3 Minutes
7 Minute AMRAP:
10 Bar Muscle-Ups
16 Strict Handstand Push-Ups
Performance
7 Minute AMRAP:
30 Calorie Row
10 Pull-Ups
Rest 3 Minutes
7 Minute AMRAP:
30 Calorie Row
16 Pike Push-Ups
Rest 3 Minutes
7 Minute AMRAP:
10 Pull-Ups
16 Pike Push-Ups
Lifestyle
7 Minute AMRAP:
20 Calorie Row
10 Jumping Pull-Ups or Ring Rows
Rest 3 Minutes
7 Minute AMRAP:
20 Calorie Row
16 Hand Release Push-Ups or Elevated Push-Ups
Rest 3 Minutes
7 Minute AMRAP:
10 Jumping Pull-Ups or Ring Rows
16 Hand Release Push-Ups or Elevated Push-Ups
Olympic Weightlifting

Saturday, August 24th, 2024 - Olympic Weightlifting 182.2

Split Jerk Work

E2:00MOM5
3 BTN Split Jerk w/ 2s pause catch
1st set: 65%
2nd set: 70%
THEN…
3 NO PAUSE BTN Split Jerk
3rd set: 75%
4th set: 75%
5th set: 75%
% of Jerk

Front Squat

E2:30MOM5
1x 2s pause FS + 1x (1 1/4 FS) + 3 Regular FS
TOTAL 5 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Front Squat
Olympic Weightlifting

Saturday, August 24th, 2024 - Olympic Weightlifting 182.1

General Warm-Up

10x Band 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%
2 @ 75-78%
3 @ 70-73%
% 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%
2 @ 75-78%
3 @ 70-73%
Bootcamp

Friday, August 23rd, 2024 - Bootcamp

General Warm-Up

30 Seconds Alternating Deep Lunges With Elbow to Foot
30 Seconds Prayer Stretch
30 Seconds Alternating Cossack Squats
-Into-
Every 1 Minute on the Minute X 5 Minutes
1) Row
2) Banded Good Morning
3) Air Squats
4) Sumo Deadlifts
5) Pvc Muscle Cleans

Strength

Deadlifts ~ 12 Minutes
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
4 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds

WOD

Workout Format
4 Rounds for Time
Competitive
8 Front Squats (135/95)
250 M Row
-Into-
30 Sumo Deadlifts (135/95)
Performance
8 Front Squats (95/65)
250 M Row
-Into-
30 Sumo Deadlifts (95/65)
Lifestyle
8 Front Squats
250 M Row
-Into-
30 Sumo Deadlifts
Strength

Friday, August 23rd, 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

Accessory

1) Stiff Leg Deadlift 3 Sets X 6-10 Reps / Rest 1 Minutes
2) Walking Lunges 3 Sets X 8-12 Reps per Side / Rest 1 Minute
3) Farmer Hold 3 Sets X 30 Seconds / Rest 1 Minute

Sumo Deadlift

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

Friday, August 23rd, 2024 - Flash Class

General Warm-Up

30 Seconds Alternating Deep Lunges With Elbow to Foot
30 Seconds Prayer Stretch
30 Seconds Alternating Cossack Squats
-Into-
Every 1 Minute on the Minute X 5 Minutes
1) Row
2) Banded Good Morning
3) Air Squats
4) Sumo Deadlifts
5) Pvc Muscle Cleans

WOD

Workout Format
4 Rounds for Time
Competitive
8 Front Squats (135/95)
250 M Row
-Into-
30 Sumo Deadlifts (135/95)
Performance
8 Front Squats (95/65)
250 M Row
-Into-
30 Sumo Deadlifts (95/65)
Lifestyle
8 Front Squats
250 M Row
-Into-
30 Sumo Deadlifts
Bootcamp

Thursday, August 22nd, 2024 - Bootcamp

General Warm-Up

2 Rounds
30 Jumping Jacks
20 Seconds Mountain Climbers
10 Inchworms
20 Seconds Spiderman Mountain Cilmbers
10 Pike Push-Ups
-Into-
10 Empty Bar Overhead Press

Strength

Overhead Press
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max

WOD

Workout Format
15 Minutes AMRAP
Competitive
60 Double Unders
15 Knees to Chest
200M Run
25 Sit-Ups
Performance
60 Double Unders or 100 Single Unders
15 Knee Raises
200M Run
25 Sit-Ups
Lifestyle
60 Single Unders
15 Knee Raises
200M Run
15 Sit-Ups
Flash

Thursday, August 22nd, 2024 - Flash Class

General Warm-Up

2 Rounds
30 Jumping Jacks
20 Seconds Mountain Climbers
10 Inchworms
20 Seconds Spiderman Mountain Cilmbers
10 Pike Push-Ups
-Into-
10 Empty Bar Overhead Press

WOD

Workout Format
15 Minutes AMRAP
Competitive
60 Double Unders
15 Knees to Chest
200M Run
25 Sit-Ups
Performance
60 Double Unders or 100 Single Unders
15 Knee Raises
200M Run
25 Sit-Ups
Lifestyle
60 Single Unders
15 Knee Raises
200M Run
15 Sit-Ups
Bootcamp

Wednesday, August 21st, 2024 - Bootcamp

Strength

Bench Press
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max.

WOD

Workout Format
4 Rounds for Time ~ In Pairs Split Reps
Competitive
30 Dumbbell Bench Press (50/35)
40 Ring Rows
40/30 Cals Air Bike
Performance
30 Dumbbell Bench Press (35/25)
40 Ring Rows
35/25 Cals Air Bike
Lifestyle
30 Dumbbell Bench Press
40 Ring Rows
2 Minutes Air Bike

Notes

2 Rounds
30 Seconds Arms Out to the Side Alternating Scorpions
15 Push-Ups or Knee Push-Ups
15 Band Pull Aparts
15 Ring Rows
-Into-
10 Empty Bar Bench Press
Strength

Wednesday, August 21st, 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

Secondary Strength Movement

Bench Press

Build to Heavy 3 Reps / Rest 2-5 Minutes

Accessory

1) Bench Press 3 Sets X 8-15 Reps / Rest 1 Minutes
2) Bent Over Orws 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, August 21st, 2024 - Flash Class

WOD

Workout Format
4 Rounds for Time ~ In Pairs Split Reps
Competitive
30 Dumbbell Bench Press (50/35)
40 Ring Rows
40/30 Cals Air Bike
Performance
30 Dumbbell Bench Press (35/25)
40 Ring Rows
35/25 Cals Air Bike
Lifestyle
30 Dumbbell Bench Press
40 Ring Rows
2 Minutes Air Bike

Notes

2 Rounds
30 Seconds Arms Out to the Side Alternating Scorpions
15 Push-Ups or Knee Push-Ups
15 Band Pull Aparts
15 Ring Rows
Bootcamp

Tuesday, August 20th, 2024 - Bootcamp

Strength

Snatch
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme at That Weight Below
10 Sets X 1 Reps / Rest 60-90 Seconds
-into-
Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme at That Weight Below
10 Sets X 1 Reps / Rest 60-90 Seconds

WOD

Workout Format
20 Minute AMRAP
Competitive
5 Handstand Push-Ups
10 Alternating Pistol Squats
15 Pull-Ups
Performance
5 Feet on Box Pike Push-Ups
10 Alternating Lunges
15 Jumping Pull-Ups
Lifestyle
5 Elevated or Hand Release Push-Ups
10 Alternating Lunges
15 Ring Rows

Notes

-Into-
15 Pvc Pass Overs
16 Pvc Front Rack Alternating Shoulder Stretch
10 Pvc Front Squats
10 Pvc Overhead Squats
6 Pike Push-Ups
10 Alternating Deep Lunges
10 Ring Rows
-Into-
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
Flash

Tuesday, August 20th, 2024 - Flash Class

WOD

Workout Format
20 Minute AMRAP
Competitive
5 Handstand Push-Ups
10 Alternating Pistol Squats
15 Pull-Ups
Performance
5 Feet on Box Pike Push-Ups
10 Alternating Lunges
15 Jumping Pull-Ups
Lifestyle
5 Elevated or Hand Release Push-Ups
10 Alternating Lunges
15 Ring Rows

Notes

-Into-
15 Pvc Pass Overs
16 Pvc Front Rack Alternating Shoulder Stretch
10 Pvc Front Squats
10 Pvc Overhead Squats
6 Pike Push-Ups
10 Alternating Deep Lunges
10 Ring Rows
Bootcamp

Monday, August 19th, 2024 - Bootcamp

Strength

Back Squat
Build to a Heavy 5 Reps in 12 Minutes/ Rest 60-90 Seconds
4 Sets X 3 Reps at Heaviest 5 / Rest 60-90 Seconds

WOD

Workout Format
5 Rounds
Competitive
5 Hang Cleans (135/95)
5 Shoulder to Over Head (135/95)
12/9 Air Bike Cals
Rest 2 Minutes
Performance
5 Hang Cleans (95/65)
5 Shoulder to Over Head (95/65)
10/7 Air Bike Cals
Rest 2 Minutes
Lifestyle
5 Hang Cleans
5 Shoulder to Over Head
40 Seconds Air Bike
Rest 2 Minutes

Notes

2 Rounds
30 Seal Jacks
16 Spiderman Mountain Climbers
15 Dynamic Squat Stretch
15 Tall Plank to Downward Dog Toe Taps
Squat Progression
10 Air Squats
10 Cobra Squats
10 Pvc Back Squat
Clean Progression
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 With Pvc
Jerk Progressions
6 Dip and Drive
6 Dip and Drive With Hands on Shoulders
6 Dip and Drive With Punch Overhead
6 Push Jerk With Pvc
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