Workouts

Today & Previous Upcoming
Strength

Monday, August 19th, 2024 – Squat Sesh

General Warm-Up

2 Rounds
30 Jumping Jacks
30 Seconds Dead Bugs
16 Elephant Walks
10 Dynamic Squat Stretch
Squat Progression
10 Air Squats
10 Cobra Squats
10 Pvc Back Squats

Secondary Strength Movement

Back Squat

Build to Heavy 5 Reps / Rest 2-5 Minutes

Accessory

1) Heel Eleveated Back Squat 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Kick Stand Deadlift 3 Sets X 10-15 Reps per Side / Rest 1 Minute
3) Plank 3 Sets X 60-90 Seconds / Rest 1 Minute
Flash

Monday, August 19th, 2024 - Flash Class

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
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
Strength

Sunday, August 18th, 2024 – Overhead Press

General Warm-Up

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

Accessory

20 Minutes
1) Pike Push-up 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Db Skull Crushers 3 Sets X 10-15 Reps / Rest 30 Seconds
3) Chin-up 3 Sets X 6-12 Reps / Rest 1 Minute

Strict Press

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

Sunday, August 18th, 2024 – Gymnastics

Strength Work (25 minutes)

Toes-to-Bar
3 sets x 6-8 reps
Focus on quality over quantity, maintaining proper form
Pull-up Holds
3 sets x 10-20 seconds
Hold at the top position of a pull-up
Reverse Crunches
3 sets x 10-12 reps
Focus on lifting hips towards chest

Skill Work (25 minutes)

Toes-to-Bar Practice
3 sets x 10-15 reps
Work on refining technique and increasing repetitions.
Kipping Toes-to-Bar
3 sets x 10-15 reps
Practice linking multiple kipping toes-to-bar together with proper form and rhythm.

Warm Up (5 minutes)

Start with 3-5 minutes of light cardio (jogging, jumping jacks, etc.), followed by dynamic stretches targeting shoulders, back, and core.

Cool Down (5 minutes)

Static stretching for shoulders, back, and core muscles.
Bootcamp

Saturday, August 17th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
2 Rounds
30 Seconds Dead Hang
15 Band Push Press
15 Band Bent Over Row
15 Band Deadlift
15 Air Squats
-Into-
400M Run

WOD

Workout Format
With a Partner ~ Complete the Following ~ Splitting the Work
Competitive
400M Dual KB Farmer Carry (40/25)
5 Rounds
20 KB Push Press
20 KB Deadlifts
20 KB Bent Over Row
20 KB Front Squats
-Into-
400M Dual KB Farmer Carry
Performance
400M Dual KB Farmer Carry (35/20)
5 Rounds
20 KB Push Press
20 KB Deadlifts
20 KB Bent Over Row
20 KB Front Squats
-Into-
400M Dual KB Farmer Carry
Lifestyle
400M Dual KB Farmer Carry
5 Rounds
20 KB Push Press
20 KB Deadlifts
20 KB Bent Over Row
20 KB Front Squat
-Into-
400M Dual KB Farmer Carry
Olympic Weightlifting

Saturday, August 17th, 2024 - Olympic Weightlifting 181.2

Secondary Strength Movement

Back Squat

E1:30MOM8
4 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
1 @ 102%
1 @ 104%
% of Back Squat

Push Jerk & Split Jerk Work

E2:00MOM4
2 BTN Push Jerk + 2 BTN Split Jerk w/ 2s pause catch
1st set: 65%
2nd set: 65%
3rd set: 70%
4th set: 70%
% of Jerk
Olympic Weightlifting

Saturday, August 17th, 2024 - Olympic Weightlifting 181.1

General Warm-Up

10x PVC 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 Mid Muscle Snatch
w/ light weight (<50%) or empty bar
B) 3 sets: 1 Tall Power + 1 Mid-Thigh Power + 1 Floor Power w/ light weight (50%) or empty bar

Clean Warm Up: 5 Minutes

A) 3 sets: 2 Muscle Clean + 2 Mid Muscle Clean Clean
w/ light weight (<50%) or empty bar
B) 3 sets: 1 Tall Power + 1 Mid-Thigh Power + 1 Floor Power w/ light weight (50%) or empty bar

Snatch Work

E2:00MOM5
1 Snatch Pull + 1 Mid-Thigh + 1 Floor + 1 OHS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch

Clean

E2:00MOM5
1 Clean Pull + 1 Mid-Thigh + 1 FS + 1 Floor 1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Clean
Bootcamp

Friday, August 16th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

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

WOD

Workout Format
AMRAP ~ 15 Minutes ~ Splitting Reps
Competitive
20 Box Jump Overs (24/20)
20 Db Overhead Lunges (35/25)
20 Burpees
Performance
20 Box Jump Overs or Step Overs (24/20)
20 Db Overhead Lunges (25/15)
20 Burpees
Lifestyle
20 Box Step Overs
20 Alternating Lunges
20 Burpees or Elevated Burpees

Notes

16 Box Step Ups
15 Elevated Push-Ups
15 Band Good Morning
10 Box Jumps
10 Push-Ups
15 Band Deadlifts
10 Burpees
Strength

Friday, August 16th, 2024 – Deadlift

General Warm-Up

20 Glute Bridge
20 Deadbugs
20 Empty Bar Stiff Leg Deadlifts
15 Empty Bar or Very Light Sumo Deadlift

Accessory

Deadlift
1) Conventional Deadlift 3 Sets X 6-10 Reps / Rest 1 Minutes
2) Bulgarian Split Squats 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 16th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Workout Format
AMRAP ~ 15 Minutes ~ Splitting Reps
Competitive
20 Box Jump Overs (24/20)
20 Db Overhead Lunges (35/25)
20 Burpees
Performance
20 Box Jump Overs or Step Overs (24/20)
20 Db Overhead Lunges (25/15)
20 Burpees
Lifestyle
20 Box Step Overs
20 Alternating Lunges
20 Burpees or Elevated Burpees

Notes

16 Box Step Ups
15 Elevated Push-Ups
15 Band Good Morning
10 Box Jumps
10 Push-Ups
15 Band Deadlifts
10 Burpees
Bootcamp

Thursday, August 15th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

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
EMOM x 15 Minutes
Competitive
1) Row
2) Hanging Leg Raises
3) Plank
4) Bike
5) Russian Twists
Performance
1) Row
2) Hanging Knee Raises
3) Plank
4) Bike
5) Russian Twists
Lifestyle
1) Row
2) Lying Leg Raises
3) Plank
4) Bike
5) Russian Twists

Notes

2 Rounds
60 Seconds Bike
60 Seconds Row
30 Seconds Dead Hang
30 Seconds Plank
30 Seconds Russian Twist
Flash

Thursday, August 15th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Workout Format
EMOM x 15 Minutes
Competitive
1) Row
2) Hanging Leg Raises
3) Plank
4) Bike
5) Russian Twists
Performance
1) Row
2) Hanging Knee Raises
3) Plank
4) Bike
5) Russian Twists
Lifestyle
1) Row
2) Lying Leg Raises
3) Plank
4) Bike
5) Russian Twists

Notes

2 Rounds
60 Seconds Bike
60 Seconds Row
30 Seconds Dead Hang
30 Seconds Plank
30 Seconds Russian Twist
Bootcamp

Wednesday, August 14th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

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

Competitive
Max Reps DB Floor Press (50/35)
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row
Performance
Max Reps DB Floor Press (35/25)
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row
Lifestyle
Max Reps DB Floor Press
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row

Notes

3 Rounds
15 Elevated Push-Ups (Lowering Each Round if Possible)
15 Ring Rows (Lowering Each Round if Possible)
Strength

Wednesday, August 14th, 2024 – Bench Press

General Warm-Up

10 Push-Ups or Elevated Push-up
15 Band Pull Aparts
30 Second Lunge Stretch per Side15 Empty or Very Light Bench Press

Secondary Strength Movement

Bench Press

30 Minutes Build to Heavy 3 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Pause on the Chest Bench Press 3 Sets X 8-15 Reps / Rest 1 Minutes
2) Ring Rows 3 Sets X 8-12 Reps / Rest 1 Minute
3) Push-Ups 3 Sets X 8-15 Reps / Rest 1 Minute
Flash

Wednesday, August 14th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Competitive
Max Reps DB Floor Press (50/35)
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row
Performance
Max Reps DB Floor Press (35/25)
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row
Lifestyle
Max Reps DB Floor Press
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row

Notes

3 Rounds
15 Elevated Push-Ups (Lowering Each Round if Possible)
15 Ring Rows (Lowering Each Round if Possible)
Bootcamp

Tuesday, August 13th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Snatch
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme at That Weight Below
7 Sets X 2 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
7 Sets X 2 Reps / Rest 60-90 Seconds

WOD

Workout Format
6 Rounds
Competitive
50M Sprint
Rest 120 Seconds
Performance
50M Sprint
Rest 120 Seconds
Lifestyle
40M Sprint
Rest 120 Seconds

Notes

-Into-
8 Snatch Deadlift-Shrugs With Pvc.
8 Snatch Deadlift-High Pulls With Pvc.
8 Hang Muscle Snatch With Pvc
8 Hang Power Snatch With Pvc
8 Muscle Snatch to Squat With Pvc
12 Power Snatch to Overhead Squat With Pvc
-Into-
8 Deadlift-Shrugs With Pvc.
8 Deadlift-High Pulls With Pvc.
8 Hang Muscle Cleans With Pvc
8 Hang Power Cleans With Pvc
8 Muscle Clean to Squat With Pvc
12 Power Cleans to Front Squat With Pvc
-Into-
10M Run
20M Run
30M Run
40M Run
50M Run X 3 Reps Increasing Intensity
Flash

Tuesday, August 13th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme at That Weight Below
7 Sets X 2 Reps / Rest 60-90 Seconds

WOD

Workout Format
6 Rounds
Competitive
50M Sprint
Rest 120 Seconds
Performance
50M Sprint
Rest 120 Seconds
Lifestyle
40M Sprint
Rest 120 Seconds

Notes

-Into-
8 Deadlift-Shrugs With Pvc.
8 Deadlift-High Pulls With Pvc.
8 Hang Muscle Cleans With Pvc
8 Hang Power Cleans With Pvc
8 Muscle Clean to Squat With Pvc
12 Power Cleans to Front Squat With Pvc
-Into-
10M Run
20M Run
30M Run
40M Run
50M Run X 3 Reps Increasing Intensity
Bootcamp

Monday, August 12th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

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

WOD

Workout Format
4 Rounds
Competitive
20 Goblet Squats (50/35)
15 Deadlifts (135/95)
120 Single Unders
Performance
20 Goblet Squats (35/25)
15 Deadlifts (95/65)
120 Single Unders
Lifestyle
20 Air Squats
15 Deadlifts
80 Single Unders or Hops

Notes

60 Seconds of Single Unders
15 Air Squats
15 Band Deadlifts
60 Seconds of Single Unders
15 Goblet Squats
15 Empty Bar Deadlifts
60 Seconds of Single Unders
Strength

Monday, August 12th, 2024 – Squat Sesh

General Warm-Up

20 Dynamic Squats
20 Alternating Lunge and Reach
- Into -
15 Empty or Very Light Front Squat

Secondary Strength Movement

Back Squat

Build to Heavy 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes For
1) Pike Push-up 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Db Skull Crushers 3 Sets X 10-15 Reps / Rest 30 Seconds
3) Chin-up 3 Sets X 6-12 Reps / Rest 1 Minute
Flash

Monday, August 12th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Workout Format
4 Rounds
Competitive
20 Goblet Squats (50/35)
15 Deadlifts (135/95)
120 Single Unders
Performance
20 Goblet Squats (35/25)
15 Deadlifts (95/65)
120 Single Unders
Lifestyle
20 Air Squats
15 Deadlifts
80 Single Unders or Hops

Notes

60 Seconds of Single Unders
15 Air Squats
15 Band Deadlifts
60 Seconds of Single Unders
15 Goblet Squats
15 Empty Bar Deadlifts
60 Seconds of Single Unders
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