Workouts

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Gymnastics

Sunday, June 16th, 2024 – Gymnastics

Strength Training (25 minutes)

Assisted Kipping Pull-Ups:
3 Sets X 5-8 Reps
(Use Minimal Assistance)
Pull-up Holds:
3 Sets X 10-20 Seconds
(Hold Yourself at the Top Position of the Pull-up)
Arnold Press:
3 Sets X 10-12 Reps

Skill Work (40 minutes)

Kipping Pull-up Practice:
4 Sets X 15-20 Reps.
Work on Stringing Multiple Kipping Pull-Ups Together With Proper Form.
Transition Drills:
3 Sets X 10-15 Reps.
Practice Smoothly Transitioning Between the Kip Swing and the Pull-up.
Ring Rows:
3 Sets X 10-12 Reps

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, June 15th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
For Time ~ 20 Rounds  (40 Minute Time Cap)
Competitive
5 Strict Pull Up
10 Push Up
15 Air Squat
100M Run
Performance
5 Pull up or Jumping Pull-up
10 Push up or Elevated
15 Air Squat
100M Run
Lifestyle
5 Ring Row
10 Elevated Push Up
15 Air Squat
100M Run

Notes

Round 1
200M Run
15 Scap Pull-up
15 Elevated Push-Ups
15 Air Squats to Med Ball

Round 2
200M Run
8 Pull-Ups
8 Push-Ups
8 Air Squats
Olympic Weightlifting

Saturday, June 15th, 2024 - Olympic Weightlifting 172.2

Warm Up: 10 Minutes

A) 3 sets:
5x 2-second Paused At Knee Snatch Deadlift w/ empty bar
B) 3 sets: 5 BTN Strict Press w/ empty bar

Snatch Pull Work

E2:00MOM3
1x 2 second pause at knee + 2 floating pulls
3x @ 85%
3x @ 85%
3x @ 90%
3x @ 90%
% of Snatch

BTN Strict Press in Split w/ Jerk Grip

E1:30MOM4
FROM THE RACK
1st set: 4 @ 50%
2nd set: 4 @ 55%
3rd set: 4 @ 60%
4th set: 4 @ 65%
% of Press

Front Squat

E2:00MOM6
4 reps per set
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 80%
6th set: 80%
7th set: 80%
% of Front Squat
Olympic Weightlifting

Saturday, June 15th, 2024 - Olympic Weightlifting 172.1

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 Hang Power Snatch Cycling
w/ empty bar
B) 3 sets: 5 TNG Snatch Cycling
w/ empty bar
Clean & Jerk Warm Up: 5 Minutes
A) 3 sets: 3 Hang Power Clean Cycle + 3 TNG Clean Cycle
w/ empty bar
B) 3 sets: 5 Push Jerk Cycling
w/ empty bar

Snatch Work

E2:00MOM6
3 Hang Snatch + 3 TNG Snatch
* Drop the bar between each movement
1st set: 60%
2nd set: 60%
3rd set: 60%
4th set: 65%
5th set: 65%
6th set: 65%
% of Snatch

Clean & Push Jerk Work

E2:30MOM6
2 Hang Clean + 1 Push Jerk
THEN 2 TNG Clean + 1 Push Jerk
* Drop the bar between each sequence
1st set: 60%
2nd set: 60%
3rd set: 60%
4th set: 65%
5th set: 65%
6th set: 65%
% of C&J
Bootcamp

Friday, June 14th, 2024 - Bootcamp

General Warm-Up

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

Strength

Stiff Leg Deadlifts
16 Minutes
5 Reps Stiff Leg Deadlifts
*Rest 2-3 Minutes between hard sets

WOD

Workout Format
For Time (15 Minute Time Cap)
Competitive
6-9-15-21-15-9-6
Burpees
Toes to Bar
Performance
6-9-15-21-15-9-6
Burpees
Knees to Chest
Lifestyle
6-9-15-21-15-9-6
Elevated Burpees
Knee Raises

Notes

Round 1
8 Inchworms
12 Sit-up
12 Empty Bar Bent Over Row

Round 2
8 Inchworm to Push-up
12 Hanging Leg Raises
12 Empty Bar Stiff Leg Deadlift

Round 3
8 Burpees
8 Toes to Bar
12 Empty Bar Stiff Leg Deadlift
Strength

Friday, June 14th, 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) Romanian Deadlift 3 Sets X 12 Reps / Rest 1.5 Minutes
2) Bulgarian Split Squat 3 Sets X 10 Reps per Side / Rest 1 Minute
3) Barbell Rack Pull 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 14th, 2024 - Flash Class

General Warm-Up

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

Strength

Stiff Leg Deadlifts
12 Minutes
5 Reps Stiff Leg Deadlifts
*Rest 2-3 Minutes between hard sets

WOD

Workout Format
For Time (15 Minute Time Cap)
Competitive
6-9-15-21-15-9-6
Burpees
Toes to Bar
Performance
6-9-15-21-15-9-6
Burpees
Knees to Chest
Lifestyle
6-9-15-21-15-9-6
Elevated Burpees
Knee Raises

Notes

Round 1
8 Inchworms
12 Sit-up
12 Empty Bar Bent Over Row

Round 2
8 Inchworm to Push-up
12 Hanging Leg Raises
12 Empty Bar Stiff Leg Deadlift

Round 3
8 Burpees
8 Toes to Bar
12 Empty Bar Stiff Leg Deadlift
Bootcamp

Thursday, June 13th, 2024 - Bootcamp

General Warm-Up

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

Strength

Strict Pull Ups
For 8 Minute ~ Rest 1-2 Minutes Between Sets
10 Strict Pull-Ups or Assisted Pull-Ups or Ring Rows
Bent Over Row
For 8 Minute ~ Rest 1-2 Minutes Between Sets
8 Bent Over Barbell Row

WOD

Workout Format
For Time ~ 12 Minute Time Cap
Competitive
30 Box Jumps
40 Cal Row
50 Thrusters (45/35)
Performance
30 Box Jumps or Step UPS
40 Cal Row
50 Thrusters (45/35)
Lifestyle
30 Box Step Ups
2 Minutes Row
50 Thrusters

Notes

Round 1
10 Cal Row
16 Box Step Ups
15 PVC Front Squat to Med Ball

Round 2
10 Cal Row
10 Box Jumps
10 PVC Thrusters
Flash

Thursday, June 13th, 2024 - Flash Class

General Warm-Up

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

Strength

Bent Over Row
For 8 Minute ~ Rest 1-2 Minutes Between Sets
8 Bent Over Barbell Row

WOD

Workout Format
For Time ~ 12 Minute Time Cap
Competitive
30 Box Jumps
40 Cal Row
50 Thrusters (45/35)
Performance
30 Box Jumps or Step UPS
40 Cal Row
50 Thrusters (45/35)
Lifestyle
30 Box Step Ups
2 Minutes Row
50 Thrusters

Notes

Round 1
10 Cal Row
16 Box Step Ups
15 PVC Front Squat to Med Ball

Round 2
10 Cal Row
10 Box Jumps
10 PVC Thrusters
Bootcamp

Wednesday, June 12th, 2024 - Bootcamp

General Warm-Up

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

Strength

Bench Press
Build to a Heavy 5 Rep Bench Press in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
For Time ~ 16 Minutes
Competitive
30-25-20-15-10
Cal Air Bike
4 Gym Length Bear Crawl
Performance
25-20-15-10-5
Cal Air Bike
4 Gym Length Bear Crawl
Lifestyle
20-15-10-10-5
Cal Air Bike
4 Gym Length Bear Crawl

Notes

Round 1
8 Cal Bike
15 Empty Bar Bench Press
10 Inchworms

Round 2
8 Cal Bike
15 Empty Bar Bench Press
1 Gym Length Bear Crawl
Strength

Wednesday, June 12th, 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) Close Grip Bench Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Barbell Skull Crushers 3 Sets X 10 Reps/ Rest 1 Minute
3) Single Arm Db Row 3 Sets X 12 Reps per Side / Rest 1 Minute
Flash

Wednesday, June 12th, 2024 - Flash Class

General Warm-Up

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

Strength

Bench Press
Build to a Heavy 5 Rep Bench Press in 12 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
For Time ~ 16 Minutes
Competitive
30-25-20-15-10
Cal Air Bike
4 Gym Length Bear Crawl
Performance
25-20-15-10-5
Cal Air Bike
4 Gym Length Bear Crawl
Lifestyle
20-15-10-10-5
Cal Air Bike
4 Gym Length Bear Crawl

Notes

Round 1
8 Cal Bike
15 Empty Bar Bench Press
10 Inchworms

Round 2
8 Cal Bike
15 Empty Bar Bench Press
1 Gym Length Bear Crawl
Bootcamp

Tuesday, June 11th, 2024 - Bootcamp

General Warm-Up

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

Strength

Cleans
In 15 Minutes 
1 Clean Deadlift+ 1 Power Clean + Front Squat + 1 Hang Power Clean

WOD

Workout Format
For Time ~ 22 Minutes
Competitive
150 Double-Unders
125 Sit-Ups
100 Box Step-Ups
75 Deadlifts (95/65)
50 Burpees
25 Strict Handstand Push-Ups
Performance
100 Double-Under Attempts
90 Sit-Ups
80 Box Step-Ups
75 Deadlifts
50 Burpees
25 Pike Push-Ups
Lifestyle
80 Single-Unders
40 Sit-Ups
40 Box Step-Ups
40 Deadlifts
30 Burpees
20 Dumbbell Shoulder Presses

Notes

Round 1
20 Penquine Jumps
15 Sit-Ups
15 Empty Bar Deadlifts
10 Inchworms

Round 2
30 Double Under Attempts
16 Alternating Lunges
15 Empty Bar Overhead Press
8 Burpees

-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.
Flash

Tuesday, June 11th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
For Time ~ 22 Minutes
Competitive
150 Double-Unders
125 Sit-Ups
100 Box Step-Ups
75 Deadlifts (95/65)
50 Burpees
25 Strict Handstand Push-Ups
Performance
100 Double-Under Attempts
90 Sit-Ups
80 Box Step-Ups
75 Deadlifts
50 Burpees
25 Pike Push-Ups
Lifestyle
80 Single-Unders
40 Sit-Ups
40 Box Step-Ups
40 Deadlifts
30 Burpees
20 Dumbbell Shoulder Presses

Notes

Round 1
20 Penquine Jumps
15 Sit-Ups
15 Empty Bar Deadlifts
10 Inchworms

Round 2
30 Double Under Attempts
16 Alternating Lunges
15 Empty Bar Overhead Press
8 Burpees
Bootcamp

Monday, June 10th, 2024 - Bootcamp

General Warm-Up

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

Strength

Zercher Squat
Build to a Heavy 5 Reps in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
AMRAP ~ 8 minutes
Competitive
4 Strict Pull-Ups
8 Back Squats (165/115)
Performance
4 Assisted Strict Pull-Ups
8 Back Squats (135/95)
Lifestyle
4 Ring Rows
8 Back Squats

Notes

Round 1
15 Squat to Med Ball
12 Scap Pull-Ups

Round 2
12 Med Ball Hug Squat
12 Ring Rows

Round 3
12 Empty Bar Zercher Squat
8 Pull-up or Assisted Pull-up
Strength

Monday, June 10th, 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) Back Squat 3 Sets X 6 Reps / Rest 1.5 Minutes
2) DB Walking Lunges 3 Sets X 12 Reps per Side / Rest 1 Minute
3) Glute Bridge 3 Sets X 15 Reps / Rest 1 Minute

Front Squats

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

Monday, June 10th, 2024 - Flash Class

General Warm-Up

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

Strength

Zercher Squat
Build to a Heavy 5 Reps in 12 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
AMRAP ~ 8 minutes
Competitive
4 Strict Pull-Ups
8 Back Squats (165/115)
Performance
4 Assisted Strict Pull-Ups
8 Back Squats (135/95)
Lifestyle
4 Ring Rows
8 Back Squats

Notes

Round 1
15 Squat to Med Ball
12 Scap Pull-Ups

Round 2
12 Med Ball Hug Squat
12 Ring Rows

Round 3
12 Empty Bar Zercher Squat
8 Pull-up or Assisted Pull-up
Strength

Sunday, June 9th, 2024 – Overhead Press

General Warm-Up

20 Band Pull Aparts
20 Cuban Press
-Into-
5 Push Press With a Pause on the Dip and Overhead

Accessory

20 Minutes
1) Strict Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Barbell Skull Crusher 3 Sets X 12 Reps / Rest 1 Minute
3) Ring Rows 3 Sets X 12 Reps / Rest 1 Minute

Push Press

30 Minutes To Build To A Heavy 1 Rep / Rest 2-5 Minutes
Gymnastics

Sunday, June 9th, 2024 – Gymnastics

Strength Training (30 minutes)

Hanging Leg Raises:
3 Sets X 8-10 Reps (Focus on Bringing Toes as Close to the Bar as Possible)
Renegade Rows:
3 Sets X 8-10 Reps (Each Arm, to Strengthen Core and Shoulders)
Plank With Side Twists:
3 Sets X 12-15 Reps (Alternate Twisting Hips to Each Side From Plank Position)
Superman Hold:
3 Sets X 20-30 Seconds (Strengthen Lower Back and Glutes)

Skill Work (20 minutes)

Toes-To-Bar Practice:
3 Sets X 10-15 Reps. Work on Stringing together Multiple Repetitions With Proper Form and Control.
Kipping Toes-To-Bar:
3 Sets X 10-15 Reps. Practice Adding the Kipping Motion to Your Toes-To-Bar Technique.

Warm Up (5 minutes)

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

Cool Down (5 minutes)

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

Saturday, June 8th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
For Time 
10 Rounds
Competitive
5 Pull-Ups
10 of the Rounds Db Movement (50/35)
15 Sit-Ups
1) Db Push Press
2) Db Devil Press
3) Db Power Cleans
4) Db Bench Press
5) Db Lunges
6) Db Front Squats
7) Db Bent Over Rows
8) Single Arm Alternting Db Snatch
9) Db Deadlifts
10) Db Thrusters
Performance
5 Assisted Pull-Ups
10 of the Rounds Db Movement (35/25)
15 Sit-Ups
1) Db Push Press
2) Db Devil Press
3) Db Power Cleans
4) Db Bench Press
5) Db Lunges
6) Db Front Squats
7) Db Bent Over Rows
8) Single Arm Alternting Db Snatch
9) Db Deadlifts
10) Db Thrusters
Lifestyle
5 Ring Rows
10 of the Rounds Db Movement
15 Sit-Ups
1) Db Push Press
2) Db Devil Press
3) Db Power Cleans
4) Db Bench Press
5) Db Lunges
6) Db Front Squats
7) Db Bent Over Rows
8) Single Arm Alternting Db Snatch
9) Db Deadlifts
10) Db Thrusters

Notes

Round 1
10 Scap Pull-Ups
12 Air Squats
8 Inchworm

Round 2
15 Band Rows
12 Lunges
10 Push-Ups

Round 3
8 Pull-Ups
15 Glute Bridges
10 Db Push Press
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