Workouts

Today & Previous Upcoming
Bootcamp

Tuesday, July 2nd, 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 4-6/10) / Rest 30-90 Seconds

WOD

Workout Format
EMOM ~ 16 Minutes
50 Seconds Work / 10 Seconds Rest X 16 Rounds Alternating Stations Each Round
Competitive
A) Air Bike
B) Db Snatches
C) Sit-Ups
D) Sandbag Over the Shoulder
Performance
A) Air Bike
B) Db Snatches
C) Sit-Ups
D) Sandbag Over the Shoulder
Lifestyle
A) Air Bike
B) Db Snatches
C) Crunches
D) Sandbag Over the Shoulder

Notes

-Into-
PUSH PRESS PROGRESSION
5 Dip and Drive With Fist on Shoulders
5 Dip, Drive, and Punch
5 Push Press With Pvc Pipe
-Into-
8 Sandbag Deadlift
8 Sandbag Deadlift to Knees
8 Sandbag Deadlift to Knees to Shoulder
-Into-
8 Db Deadlift Each Side
8 Db Deadlift High Pull Each Side
8 Db Snatch
Flash

Tuesday, July 2nd, 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 4-6/10) / Rest 30-90 Seconds

WOD

Workout Format
EMOM ~ 16 Minutes
50 Seconds Work / 10 Seconds Rest X 16 Rounds Alternating Stations Each Round
Competitive
A) Air Bike
B) Db Snatches
C) Sit-Ups
D) Sandbag Over the Shoulder
Performance
A) Air Bike
B) Db Snatches
C) Sit-Ups
D) Sandbag Over the Shoulder
Lifestyle
A) Air Bike
B) Db Snatches
C) Crunches
D) Sandbag Over the Shoulder

Notes

-Into-
PUSH PRESS PROGRESSION
5 Dip and Drive With Fist on Shoulders
5 Dip, Drive, and Punch
5 Push Press With Pvc Pipe
-Into-
8 Sandbag Deadlift
8 Sandbag Deadlift to Knees
8 Sandbag Deadlift to Knees to Shoulder
-Into-
8 Db Deadlift Each Side
8 Db Deadlift High Pull Each Side
8 Db Snatch
Bootcamp

Monday, July 1st, 2024 - Bootcamp

General Warm-Up

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

WOD

Competitive
1000M Run Together
800M Run Together
600M Run Together
400M Run Together
200M Run Together
After Each Run

8 Rounds You Go I Go Each Round
5 Pull-Ups
10 Push-Ups
15 Air Squats
Performance
700M Run Together
600M Run Together
500M Run Together
400M Run Together
300M Run Together
After Each Run

8 Rounds You Go I Go Each Round
5 Jumping Pull-Ups
10 Elevated Push-Ups or Push-Ups
15 Air Squats
Lifestyle
600M Run Together
500M Run Together
400M Run Together
300M Run Together
200M Run Together
After Each Run
6 Rounds You Go I Go Each Round
5 Ring Rows
10 Elevated Push-Ups
15 Assisted Air Squats

Notes

Round 1
100M Run
12 Scap Pull-Ups
12 Scap Push-Ups
12 Assisted Squats

Round 2
100M Run
15 Ring Rows
15 Elevated Push-Ups
15 Air Squats

Round 3
200M Run
5 Pull-Ups
5 Push-Ups or Elevated Push-Ups
Strength

Sunday, June 30th, 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) Half Kneeling Db Strict Press 4 Sets X 8 Reps / Rest 1.5 Minutes
2) Db Overhead Hold 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 5 Rep / Rest 2-5 Minutes
Gymnastics

Sunday, June 30th, 2024 – Gymnastics

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.

Wall Walks

3 sets of 6 reps (walk up the wall into a handstand position and back down).

Handstand Holds

4 sets of 30 seconds against the wall.

Pike Push-Ups

4 sets of 10-12 reps (elevate feet on a box or bench).

Dumbbell Shoulder Press

4 sets of 12 reps at moderate weight.

Ring Rows

3 sets of 10-12 reps.

Hollow Holds

4 sets of 30 seconds.

Hollow Rocks

4 sets of 15 reps.

Cool Down (10 minutes)

Static Stretching: Focus on shoulders, wrists, and hamstrings.
Bootcamp

Saturday, June 29th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
AMRAP ~ Teams of 3 ~ 40 Minutes
Competitive
600M Run Together
80 Box Step Overs Split
60 Arms Only Wall Balls Split (20/14)
40 Burpees Split
Performance
600M Run Together
80 Box Step Overs Split
60 Arms Only Wall Balls Split (14/10)
40 Burpees Split
Lifestyle
600M Run Together
80 Box Step Overs Split
60 Wall Ball Overhead Press Split
40 Step up and Down Burpee or Elevated Burpee Split

Notes

Round 1
200M Run
15 Med Ball Overhead Press
8 Inchworms With a Push-up
16 Lunges

Round 2
200M Run
10 Arms Only Wall Balls
10 Burpees
10 Box Step-Ups
Olympic Weightlifting

Saturday, June 29th, 2024 - Olympic Weightlifting 174.2

Warm Up: 10 Minutes

A) 3 sets: 5x Snatch Deadlift w/ empty bar
B) 3 sets: 5 Strict Press w/ empty bar

Snatch 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 Snatch

Push Press

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

Snatch Balance + OHS

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

Saturday, June 29th, 2024 - Olympic Weightlifting 174.1

General Warm-Up

10x Band Sword Shoulder Rotations
10x Empty Bar Lat & Elbow Flossing
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
3 Snatch Singles Per Set
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 73%
6th set: 68%
7th set: 63%
% of Snatch

Clean Work

E2:00MOM7
3 Clean Singles Per Set
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 73%
6th set: 68%
7th set: 63%
Bootcamp

Friday, June 28th, 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
Competitive
10 Deadlifts 225/155
20 Dual Db Thrusters (35/25)
Rest 30 Seconds
Performance
20 Deadlifts 155/110
20 Dual Db Thrusters (25/15)
Rest 30 Seconds
Lifestyle
10 Deadlifts
15 Dual Db Thrusters
Rest 30 Seconds

Notes

Round 1
15 Barbell Good Morning
30 Seconds Scapular Pull-Ups
1 Minute Air Bike

Round 2
15 Stiff Leg Deadlift
8 Pull-Ups or 12 Ring Rows
1 Minute Air Bike
Strength

Friday, June 28th, 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) Stiff Leg Deadlift 3 Sets X 15 Reps / Rest 1.5 Minutes
2) Split Squat 3 Sets X 10 Reps per Side / Rest 1 Minute
3) Farmer Hold 3 Sets X 30 Seconds per Side / Rest 1 Minute

Sumo Deadlift

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

Friday, June 28th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
4 Rounds
Competitive
10 Deadlifts 225/155
20 Dual Db Thrusters (35/25)
Rest 30 Seconds
Performance
20 Deadlifts 155/110
20 Dual Db Thrusters (25/15)
Rest 30 Seconds
Lifestyle
10 Deadlifts
15 Dual Db Thrusters
Rest 30 Seconds

Notes

Round 1
15 Barbell Good Morning
30 Seconds Scapular Pull-Ups
1 Minute Air Bike

Round 2
15 Stiff Leg Deadlift
8 Pull-Ups or 12 Ring Rows
1 Minute Air Bike
Flash

Thursday, June 27th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
2 Rounds 
Competitive
A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds
Performance
A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds
Lifestyle
A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds

Notes

Round 1
60 Seconds of Each
Air Bike
Row
Shuttle Runs

Round 2
60 Seconds of Each a Little Faster
Air Bike
Row
Shuttle Runs

-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

Thursday, June 27th, 2024 - Bootcamp

General Warm-Up

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

Strength

Power Clean
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

WOD

Workout Format
2 Rounds
Competitive
A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds
Performance
A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds
Lifestyle
A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds

Notes

Round 1
60 Seconds of Each
Air Bike
Row
Shuttle Runs

Round 2
60 Seconds of Each a Little Faster
Air Bike
Row
Shuttle Runs

-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, June 26th, 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
For Time 
Competitive
16-14-12-10 Reps
Push Press @95/65
Burpee Over Bar
Clean and Jerk @95/65
Performance
16-14-12-10 Reps
Push Press @65/45
Burpee Over Bar
Clean and Jerk @65/45
Lifestyle
12-10-8-6 Reps

Dumbbell Push Press
Step up and Down Burpee or Elevated Burpee
Dumbbell Clean and Jerk

Notes

Round 1
8 Inchworms
15 Pvc Push Press
15 Pvc Muscle Clean

Round 2
8 Inchworm to Push-up
10 Empty Bar Strict Press
10 Empty Bar Muscle Clean

Round 3
8 Step-up Burpees
10 Empty Bar Push Press
10 Hang Power Clean

- 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
Strength

Wednesday, June 26th, 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 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Dumbbell Bench Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Bent Over Dumbbell Row 3 Sets X 12 Reps/ Rest 1 Minute
3) Push-up 3 Sets X 12 Reps / Rest 1 Minute
Flash

Wednesday, June 26th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
For Time 
Competitive
16-14-12-10 Reps
Push Press @95/65
Burpee Over Bar
Clean and Jerk @95/65
Performance
16-14-12-10 Reps
Push Press @65/45
Burpee Over Bar
Clean and Jerk @65/45
Lifestyle
12-10-8-6 Reps

Dumbbell Push Press
Step up and Down Burpee or Elevated Burpee
Dumbbell Clean and Jerk

Notes

Round 1
8 Inchworms
15 Pvc Push Press
15 Pvc Muscle Clean

Round 2
8 Inchworm to Push-up
10 Empty Bar Strict Press
10 Empty Bar Muscle Clean

Round 3
8 Step-up Burpees
10 Empty Bar Push Press
10 Hang Power Clean

- 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

Tuesday, June 25th, 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 Warm-up Sets X 3 Reps @ Working Weight (@ a Difficulty of 4-6/10) / Rest 30-90 Seconds

WOD

Workout Format
15 Minutes ~ AMRAP
Competitive
25 Sit-Ups
75 Double Unders
30 Russian Twist
75 Double Unders
60 Seconds Farmer Hold @ 50/35
Performance
25 Sit-Ups
75 Double Unders
30 Russian Twist
75 Double Unders or 130 Single Unders
60 Seconds Farmer Hold @ 35/25
Lifestyle
15 Sit-Ups
80 Single Underes
20 Russian Twist
80 Single Unders
60 Seconds Farmer Hold

Notes

Round 1
90 Seconds Single Unders
30 Seconds Dead Hang
30 Seconds Hollow Hold

Round 2
60 Seconds Single Unders or Double Unders
30 Seconds Dead Hang
30 Seconds Sit-up and Twist

-Into-
PUSH PRESS PROGRESSION
5 Dip and Drive With Fist on Shoulders
5 Dip, Drive, and Punch
5 Push Press With Pvc Pipe
Flash

Tuesday, June 25th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
15 Minutes ~ AMRAP
Competitive
25 Sit-Ups
75 Double Unders
30 Russian Twist
75 Double Unders
60 Seconds Farmer Hold @ 50/35
Performance
25 Sit-Ups
75 Double Unders
30 Russian Twist
75 Double Unders or 130 Single Unders
60 Seconds Farmer Hold @ 35/25
Lifestyle
15 Sit-Ups
80 Single Underes
20 Russian Twist
80 Single Unders
60 Seconds Farmer Hold

Notes

Round 1
90 Seconds Single Unders
30 Seconds Dead Hang
30 Seconds Hollow Hold

Round 2
60 Seconds Single Unders or Double Unders
30 Seconds Dead Hang
30 Seconds Sit-up and Twist
Bootcamp

Monday, June 24th, 2024 - Bootcamp

General Warm-Up

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

Strength

Back Squat
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
4 Rounds for Time
Competitive
In a 20/14LB Weight Vest
30 Alternating Box Step-Ups With 2X 20/10LB Dumbbells
8 Strict Pull-Ups
400M Run
Performance
30 Alternating Box Step-Ups With 2X 25/15LB Dumbbells
6 Strict Pull-Ups or 12 Ring Rows
400M Run
Lifestyle
16 Alternating Box Step-Ups With or Without Dumbbells
10 Ring Rows
400M Run

Notes

Round 1
15 Air Squats
16 Alternating Lunges
16 Alternating Lunges With Dumbbells

Round 2
10 Scapular Pull-Ups
15 Ring Rows
6 Pull-Ups or 10 Ring Rows

Round 3
200m Run
200m Run
200m Run
Strength

Monday, June 24th, 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) Split Squat 3 Sets X 15 Reps / Rest 1.5 Minutes
2) Romanian Deadlift 3 Sets X 12 Reps / Rest 1.5 Minute
3) Weighted Crunch 3 Sets X 15 Reps / Rest 1 Minute

Front Squats

Build to Heavy 5 Reps / Rest 2-5 Minutes
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