Workouts

Today & Previous Upcoming
Strength

Wednesday, July 10th, 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) Bench Press 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Db Bent Over Row 3 Sets X 8-12 Reps/ Rest 1 Minute
3) Db Skull Crushers 3 Sets X 8-15 Reps / Rest 1 Minute
Flash

Wednesday, July 10th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
8 Rounds ~ For Time
Competitive
100M Sprint
15 Push-Ups
Rest 60 Seconds
Performance
100M Sprint
15 Push-Ups or Elevated Push-Ups
Rest 60 Seconds
Lifestyle
6 Rounds
100M Sprint
15 Elevated Push-Ups
Rest 60 Seconds

Notes

Round 1
200M Run
15 Band Pull Aparts
15 Band Overhead Press

Round 2
150M Run
15 Elevated or Wall Push-up

Round 3
100M Run
10 Push-up or Elevated Push-up
Bootcamp

Tuesday, July 9th, 2024 - Bootcamp

General Warm-Up

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

Strength

Push Press
Complete the Following at Your Own Pace Within 12 Minutes
Push Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Set X 5 Reps / Rest 30-60 Seconds
5 Working Sets X 3 Reps @ Working Weight (@ a Difficulty of 6-8/10) / Rest 30-90 Seconds

WOD

Workout Format
4 Rounds ~ In Pairs ~ You Go, I Go
Competitive
Max Unbroken Bent Over Rows (135/95)
Max Unbroken Ring Rows
Rest 60 Seconds
Performance
Max Unbroken Bent Over Rows (95/65)
Max Unbroken Ring Rows
Rest 60 Seconds
Lifestyle
Max Unbroken Bent Over Rows (95/65)
Max Unbroken Ring Rows
Rest 60 Seconds

Notes

Round 1
8 Inchworms
15 Band Pull Aparts
15 Db Forearm Curls

Round 2
15 Band Good Mornings
15 Ring Rows
15 Db Bicep Curls
Flash

Tuesday, July 9th, 2024 - Flash Class

General Warm-Up

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

Strength

Push Press
Complete the Following at Your Own Pace Within 12 Minutes
Push Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Set X 5 Reps / Rest 30-60 Seconds
5 Working Sets X 3 Reps @ Working Weight (@ a Difficulty of 6-8/10) / Rest 30-90 Seconds

WOD

Workout Format
4 Rounds ~ In Pairs ~ You Go, I Go
Competitive
Max Unbroken Bent Over Rows (135/95)
Max Unbroken Ring Rows
Rest 60 Seconds
Performance
Max Unbroken Bent Over Rows (95/65)
Max Unbroken Ring Rows
Rest 60 Seconds
Lifestyle
Max Unbroken Bent Over Rows (95/65)
Max Unbroken Ring Rows
Rest 60 Seconds

Notes

Round 1
8 Inchworms
15 Band Pull Aparts
15 Db Forearm Curls

Round 2
15 Band Good Mornings
15 Ring Rows
15 Db Bicep Curls
Bootcamp

Monday, July 8th, 2024 - Bootcamp

General Warm-Up

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

Strength

Back Squat
Complete the Following at Your Own Pace Within 16 Minutes
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 10 Reps / Rest 30-60 Seconds
1 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
1 Warm-up Sets X 3 Reps / Rest 30-90 Seconds
3 Sets X 3 Reps @ Working Weight (@ a Difficulty of 7-9/10) / Rest 60-120 Seconds
Complete the Following at Your Own Pace Within 8 Minutes
Hollow Hold
3 Sets X 30-90 Seconds / Rest 60 Seconds

WOD

Workout Format
For Time
Competitive
21-15-9
Wall Balls (20/14)
15-9-6
Burpee to Target
Performance
21-15-9
Wall Balls (14/10)
15-9-6
Burpee
Lifestyle
21-15-9
Med Ball Thrusters
15-9-6
Elevated Burpees or Step Down/up Burpees

Notes

15 Squat to Med Ball
10 Inchworms
15 Med Ball Thrusters
10 Inchworm to Push-up
15 Wall Balls
10 Burpees
Strength

Monday, July 8th, 2024 – Squat Sesh

General Warm-Up

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

Accessory

20 Minutes For
1) Goblet Squat 3 Sets X 15 Reps / Rest 1 Minutes
2) Romanian Deadlift 3 Sets X 15 Reps / Rest 1 Minute
3) Weighted Crunch 3 Sets X 15 Reps / Rest 1 Minute

Front Squats

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

Monday, July 8th, 2024 - Flash Class

General Warm-Up

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

Strength

Complete the Following at Your Own Pace Within 8 Minutes
Hollow Hold
3 Sets X 30-90 Seconds / Rest 60 Seconds

WOD

Workout Format
For Time
Competitive
21-15-9
Wall Balls (20/14)
15-9-6
Burpee to Target
Performance
21-15-9
Wall Balls (14/10)
15-9-6
Burpee
Lifestyle
21-15-9
Med Ball Thrusters
15-9-6
Elevated Burpees or Step Down/up Burpees

Notes

15 Squat to Med Ball
10 Inchworms
15 Med Ball Thrusters
10 Inchworm to Push-up
15 Wall Balls
10 Burpees
Strength

Sunday, July 7th, 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) Db Push Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Db Skull Crusher 3 Sets X 60 Seconds / Rest 30 Seconds
3) Single Arm Db Row 3 Sets X 12 Reps per Side / Rest 1 Minute

Strict Press

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

Sunday, July 7th, 2024 – Gymnastics

Strength Training (30 minutes)

Pull-up Negatives:
4 sets x 3-5 reps
(focus on controlling the descent phase)
Barbell Bent Over Rows:
3 sets x 8-10 reps
Bicep Curls:
3 sets x 10-12 reps
Tricep Dips:
3 sets x 10-12 reps

Skill Work (20 minutes)

Kipping Pull-up Progression:
4 set x 15-20 reps
Practice the kipping motion, focusing on timing and coordination.
Hanging Leg Raises:
3 sets x 10-12 reps
(to strengthen core muscles)

Warm Up (5 minutes)

3-5 minutes of light cardio (jogging, jumping jacks, etc.)
Dynamic stretches targeting shoulders, back, and arms.

Cool Down (5 minutes)

Static stretching for shoulders, back, and arms.
Bootcamp

Saturday, July 6th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
Round 1
12 muscle snatch / 8 inchworms / 15 squat to med balls
Round 2
12 hang power snatch / 10 pike push-up / 15 med ball thrusters

WOD

Workout Format
In Pairs ~ 30 Minutes ~ You Go, I Go
Competitive
100 Power Snatches @ 95/65
-Into-
10 Rounds Switching Each Round
5 Handstand Push-Ups
6 Burpee Pull-Ups
7 Thrusters @ 95/65
Performance
100 Power Snatches @ 65/45
-Into-
10 Rounds Switching Each Round
5 Pike Push-Ups
6 Burpee Jumping Pull-up
7 Thrusters @ 65/45
Lifestyle
100 Power Snatches
-Into-
10 Rounds Switching Each Round
5 Elevated Push-Ups
6 Burpee
7 Thrusters @ 65/45
Olympic Weightlifting

Saturday, July 6th, 2024 - Olympic Weightlifting 175.2

Clean Pull Work

E2:00MOM4
1x 2 second pause at knee + 1x 2-second pause at mid + 1x 6s descent
3x @ 85%
3x @ 85%
3x @ 90%
3x @ 90%
% of Clean

Push Press

E2:00MOM4
FROM THE RACK
1st set: 4 @ 60%
2nd set: 4 @ 65%
3rd set: 4 @ 70%
4th set: 3 @ 75%
5th set: 3 @ 75%
% of Push Press

Snatch Balance + OHS

E2:00MOM6
2 Snatch Balance + 2 OHS
TOTAL 4 REPS PER SET
1st set: 60-65%
2nd set: 70%
3rd set: 75%
% of Snatch
Then…
1 Snatch Balance + 1 OHS
TOTAL 2 REPS PER SET
4th set: 80%
5th set: 80%
6th set: 80%
% of Snatch
Olympic Weightlifting

Saturday, July 6th, 2024 - Olympic Weightlifting 175.1

General Warm-Up

10x PVC Shoulder Rotations
10x Plate Halos
5x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Hip Flexor Stretch

Snatch Warm Up: 5 Minutes

A) 3 sets : 5 Muscle Snatch + 2 Tall Snatch
w/ empty bar
B) 3 sets: 1 Hang Power Snatch + 2 Snatch
w/ empty bar

Clean Warm Up: 5 Minutes

A) 3 sets: 5 Muscle Clean + 3 Tall Clean
w/ empty bar
B) 3 sets: 1 Hang Power Clean + 2 Clean
w/ empty bar

Snatch Work

E2:00MOM7
Snatch Singles Per Set
1st set: 3x 63%
2nd set: 3x 68%
3rd set: 3x 73%
4th set: 2x 78%
5th set: 3x 75%
6th set: 3x 70%
7th set: 3x 65%
% of Snatch

Clean Work

E2:00MOM7
Clean Singles Per Set
1st set: 3x 63%
2nd set: 3x 68%
3rd set: 3x 73%
4th set: 2x 78%
5th set: 3x 75%
6th set: 3x 70%
7th set: 3x 65%
% of Clean
Bootcamp

Friday, July 5th, 2024 - Bootcamp

General Warm-Up

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

Strength

Deadlifts
Deadlift With a 3 Second Eccentric
1 Warm-up Set X 10 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 5-7/10) / Rest 60-120 Seconds

WOD

Workout Format
4 Rounds ~ In Pairs
Competitive
Partner A
1000M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Jumping Lunges
1 Minutes Toes to Bar
Performance
Partner A
800M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Lunges
1 Minutes Hanging Knees to Chest
Lifestyle
Partner A
600M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Assisted Lunges
1 Minutes Hanging Knee Raises or Lying Leg Raises

Notes

Round 1
30 Second Dead Hang
16 Alternating Lunge
15 Glute Bridge

Round 2
30 Second Kip Swings
60 Second Row
15 Stiff Leg Deadlifts

Round 3
30 Second Toes to Bar or Knee to Chest or Knee Raises
60 Second Row
15 Stiff Leg Deadlifts
Strength

Friday, July 5th, 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
20 Minutes
1) Conventional Deadlift 3 Sets X 6-8 Reps / Rest 1.5 Minutes
2) Front Squat 3 Sets X 10-12 Reps/ Rest 1 Minute
3) Single Arm Farmer Hold 3 Sets X 30 Seconds per Side / Rest 1 Minute

Sumo Deadlift

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

Friday, July 5th, 2024 - Flash Class

General Warm-Up

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

Strength

Deadlifts
Deadlift With a 3 Second Eccentric
1 Warm-up Set X 10 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 5-7/10) / Rest 60-120 Seconds

WOD

Workout Format
4 Rounds ~ In Pairs
Competitive
Partner A
1000M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Jumping Lunges
1 Minutes Toes to Bar
Performance
Partner A
800M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Lunges
1 Minutes Hanging Knees to Chest
Lifestyle
Partner A
600M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Assisted Lunges
1 Minutes Hanging Knee Raises or Lying Leg Raises

Notes

Round 1
30 Second Dead Hang
16 Alternating Lunge
15 Glute Bridge

Round 2
30 Second Kip Swings
60 Second Row
15 Stiff Leg Deadlifts

Round 3
30 Second Toes to Bar or Knee to Chest or Knee Raises
60 Second Row
15 Stiff Leg Deadlifts
Bootcamp

Thursday, July 4th, 2024 - Bootcamp

General Warm-Up

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

Strength

Power Clean ~ 10 Minutes
3-4 Sets X 2 Reps Build up to Your Working Weight
Rest 30-60 Seconds
6 Sets X 2 Reps @ Working Weight (@ a Difficulty of 6-8/10)
Rest 30-90 Seconds
Box Jumps ~ 10 Minutes
3 Sets X 2 Reps (Build Height to a Comfortable but High Jump for You) / Rest 30-60 Seconds
5 Sets X 2 Reps (@ the Final Height of Your Warm-up Sets) / Rest 30-90 Seconds

WOD

Workout Format
3 Rounds
Competitive
200M Run
8 Clean and Jerks (115/80)
10 Burpees Over Bar
Rest 60 Seconds
Performance
150M Run
8 Clean and Jerks (95/65)
10 Burpees Over Bar
Rest 60 Seconds
Lifestyle
100M Run
8 Clean and Jerk
10 Elevated Burpees or Step Down/up Burpee
Rest 60 Seconds

Notes

Round 1
200M Run
15 Db Z Press
15 Db Hang Clean

Round 2
200M Run
15 Burpees

-Into-
5 Deadlift-Shrugs With PVC
5 Deadlift-High Pulls With PVC
5 Hang Muscle Cleans With PVC
5 Hang Power Cleans With PVC
5 Muscle Clean With PVC
5 Power Cleans With PVC
Flash

Thursday, July 4th, 2024 - Flash Class

General Warm-Up

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

Strength

Power Clean ~ 10 Minutes
3-4 Sets X 2 Reps Build up to Your Working Weight
Rest 30-60 Seconds
6 Sets X 2 Reps @ Working Weight (@ a Difficulty of 6-8/10)
Rest 30-90 Seconds
Box Jumps ~ 10 Minutes
3 Sets X 2 Reps (Build Height to a Comfortable but High Jump for You) / Rest 30-60 Seconds
5 Sets X 2 Reps (@ the Final Height of Your Warm-up Sets) / Rest 30-90 Seconds

WOD

Workout Format
3 Rounds
Competitive
200M Run
8 Clean and Jerks (115/80)
10 Burpees Over Bar
Rest 60 Seconds
Performance
150M Run
8 Clean and Jerks (95/65)
10 Burpees Over Bar
Rest 60 Seconds
Lifestyle
100M Run
8 Clean and Jerk
10 Elevated Burpees or Step Down/up Burpee
Rest 60 Seconds

Notes

Round 1
200M Run
15 Db Z Press
15 Db Hang Clean

Round 2
200M Run
15 Burpees

-Into-
5 Deadlift-Shrugs With PVC
5 Deadlift-High Pulls With PVC
5 Hang Muscle Cleans With PVC
5 Hang Power Cleans With PVC
5 Muscle Clean With PVC
5 Power Cleans With PVC
Bootcamp

Wednesday, July 3rd, 2024 - Bootcamp

General Warm-Up

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

Strength

Bench Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 10 Reps / Rest 30-60 Seconds
2 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 7-9/10) / Rest 60-120 Seconds

WOD

Workout Format
15 Minutes ~ In Pairs
Switching Each Round
Competitive
15 Push-Ups (Add 2 Reps Every 2nd Round)
6 Any Grip Chest to Bar Pull-Ups (Add 1 Rep Every 2nd Round)
Performance
10 Push-Ups (Add 2 Reps Every 2nd Round)
5 Any Grip Pull-Ups (Add 1 Rep Every 2nd Round)
Lifestyle
8 Push-Ups or Elevated Push-Ups (Add 1 Reps Every 2nd Round)
2 Any Grip Pull-Ups or 8 Ring Rows (Add 1 Rep Every 2nd Round)

Notes

Round 1
15 Band Overhead Press
15 Band Tricep Press Downs
15 Band Lat Pull Downs
30 Second Dead Hang

Round 2
5 Push-Ups or Elevated Push-Ups
5 Pull-Ups
5 Push-Ups or Elevated Push-Ups
5 Pull-Ups
Strength

Wednesday, July 3rd, 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) Dumbbell Incline Bench Press 5 Sets X 8-12 Reps / Rest 1.5 Minutes
2) Pull-Ups 5 Sets X 8-12 Reps/ Rest 1 Minute
Flash

Wednesday, July 3rd, 2024 - Flash Class

General Warm-Up

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

Strength

Bench Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 10 Reps / Rest 30-60 Seconds
2 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 7-9/10) / Rest 60-120 Seconds

WOD

Workout Format
15 Minutes ~ In Pairs
Switching Each Round
Competitive
15 Push-Ups (Add 2 Reps Every 2nd Round)
6 Any Grip Chest to Bar Pull-Ups (Add 1 Rep Every 2nd Round)
Performance
10 Push-Ups (Add 2 Reps Every 2nd Round)
5 Any Grip Pull-Ups (Add 1 Rep Every 2nd Round)
Lifestyle
8 Push-Ups or Elevated Push-Ups (Add 1 Reps Every 2nd Round)
2 Any Grip Pull-Ups or 8 Ring Rows (Add 1 Rep Every 2nd Round)

Notes

Round 1
15 Band Overhead Press
15 Band Tricep Press Downs
15 Band Lat Pull Downs
30 Second Dead Hang

Round 2
5 Push-Ups or Elevated Push-Ups
5 Pull-Ups
5 Push-Ups or Elevated Push-Ups
5 Pull-Ups
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