Workouts

Today & Previous Upcoming
Flash

Thursday, May 23rd, 2024 - Flash Class

General Warm-Up

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

Strength

In 15 Minutes ~ Build to a Heavy
3 Rep Single Snatch
Rest 2-3 Minutes in Between Hard Sets

WOD

Workout Format
21-15-9 (15 Minute Time Cap)
Competitive
Db Thrusters (35/25)
Row Cals
Burpee Over DB
Performance
Db Thrusters (25/15)
Row Cals
Burpee Over DB
Lifestyle
15-9-6
Db Thrusters
Row Cals
Burpee Over DB

Notes

Round 1
10/8 Cal Row
8 Inchworm
10 Squat to Med Ball

Round 2
10/8 Cal Row
6 Inchworm With Push-up
10 Db Push Press

Round 3
10/8 Cal Row
6 Inchworm With Push-up
10 Db Thrusters

- Into -
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Empty Barbell.
6 Power Snatch With Pause Above the Knee
Bootcamp

Wednesday, May 22nd, 2024 - Bootcamp

General Warm-Up

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

Strength

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

5 Reps Close Grip Bench Press

WOD

Workout Format
5 Rounds ~ For Reps (15 Minute Time Cap)
Rest as Long as You Work
Competitive
Max Unbroken Reps Bench @ Bodyweight
Max Unbroken Reps Strict Pull-Ups
Performance
Max Unbroken Reps Bench @ 60% 1 Rm
Max Unbroken Reps Strict Banded Pull-Ups
Lifestyle
Max Unbroken Reps Bench
Max Unbroken Reps Ring Rows

Notes

Round 1
15 Band Pull Aparts
12 Ring Rows
8 Negative Pull-Ups
6 Pull-Ups

Round 2
10 Negative Push-Ups
10 Elevated Push-Ups
8 Push-Ups
15 Empty Bar Bench Press
Strength

Wednesday, May 22nd, 2024 – Bench Press

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
10 Pause Push-Ups or Pause Elevated Push-up
15 Band Pull Aparts
30 Second Coach Stretch per Side
-Into-
5 Bench Press With a Pause on Your Chest

Secondary Strength Movement

Bench Press

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

Accessory

20 Minutes
1) Close Grip Bench Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Overhead Db Tricep Extensions 3 Sets X 12 Reps / Rest 1 Minute
3) Db Pendlay Row 3 Sets X 8 Reps / Rest 1 Minute
Flash

Wednesday, May 22nd, 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 Close Grip Bench Press in 15 Minutes
Rest 2-3 Minutes Between Hard Sets

5 Reps Close Grip Bench Press

WOD

Workout Format
5 Rounds ~ For Reps (15 Minute Time Cap)
Rest as Long as You Work
Competitive
Max Unbroken Reps Bench @ Bodyweight
Max Unbroken Reps Strict Pull-Ups
Performance
Max Unbroken Reps Bench @ 60% 1 Rm
Max Unbroken Reps Strict Banded Pull-Ups
Lifestyle
Max Unbroken Reps Bench
Max Unbroken Reps Ring Rows

Notes

Round 1
15 Band Pull Aparts
12 Ring Rows
8 Negative Pull-Ups
6 Pull-Ups

Round 2
10 Negative Push-Ups
10 Elevated Push-Ups
8 Push-Ups
15 Empty Bar Bench Press
Bootcamp

Tuesday, May 21st, 2024 - Bootcamp

General Warm-Up

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

Strength

Cleans
15 Minutes - Build - Rest 1 to 3 Minutes Between Sets
1 Clean Deadlift + 1 Power Clean + 1 Front Squat + 1 Hang Power Clean

WOD

Workout Format
For Time In Pairs (16 Minute Time Cap)
5 Rounds
Competitive
400M Run Together
30 Box Jumps Split
30 Wall Balls Split
Performance
400M Run Together
30 Box Jumps Split
30 Wall Balls Split
Lifestyle
400M Run Together
30 Box Jumps Split
30 Wall Balls Split

Notes

Round 1
200M Run
20 Box Step-Ups
15 Squat to Med Ball

Round 2
200M Run
10 Box Jumps
10 Wall Ball

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

Tuesday, May 21st, 2024 - Flash Class

General Warm-Up

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

Strength

Cleans
10 Minutes - Build - Rest 1 to 3 Minutes Between Sets
1 Clean Deadlift + 1 Power Clean + 1 Front Squat + 1 Hang Power Clean

WOD

Workout Format
For Time In Pairs (16 Minute Time Cap)
5 Rounds
Competitive
400M Run Together
30 Box Jumps Split
30 Wall Balls Split
Performance
400M Run Together
30 Box Jumps Split
30 Wall Balls Split
Lifestyle
400M Run Together
30 Box Jumps Split
30 Wall Balls Split

Notes

Round 1
200M Run
20 Box Step-Ups
15 Squat to Med Ball

Round 2
200M Run
10 Box Jumps
10 Wall Ball

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

Monday, May 20th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
In Pairs ~ 6 Rounds For Time (50 Minute Time Cap)
One partner working at a time, split reps as desired.
Competitive
48 Air Squats
48 Push-Ups
48 Walking Lunges
800M Run
Performance
48 Air Squats
48 Elevated Push-Ups
48 Walking Lunges
800M Run
Lifestyle
48 Box Squats
48 Elevated Push-Ups
48 Assisted Alternating Lunges
400M Run

Notes

Round 1
200M Jog
15 Assisted Squats
10 Negative Push-Ups

Round 2
200M Jog
12 Squats to Med Ball
10 Elevated Push-Ups

Round 3
200M Jog
10 Air Squats
10 Push-Ups
Strength

Sunday, May 19th, 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) Tricep Push-Ups 3 Sets X 8 Reps / Rest 1 Minute
3) Ring Row 3 Sets X 12 Reps (Last Set Max Reps) / Rest 1 Minute

Push Press

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

Sunday, May 19th, 2024 – Gymnastics

Strength Training (30 minutes)

Pull-up Negatives
4 Sets X 3-5 Reps (Focus on Controlling the Descent Phase)
Barbel 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 Sets 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, May 18th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
AMRAP ~ 20 Minutes in Pairs
Competitive
4 Sync Db Thrusters (50/35)
16 Split V-Ups
128 Split Double Unders
Performance
4 Sync Db Thrusters (35/25)
16 Split Sit-Ups
128 Split Double Unders or 200 Split Single Unders
Lifestyle
4 Sync Db Thrusters
16 Split Sit-Ups
128 Split Single Unders

Notes

Round 1
10 Squats to Med Ball
12 Sit-Ups
20 Skips

Round 2
10 Empty Hands Thrusters to Med Ball
12 Leg Raises
20 Skips

Round 3
8 Db Thrusters
8 V-Ups
20 Skips
Strength

Saturday, May 18th, 2024 - ATS Day 101

Secondary Strength Movement

Back Squat

E2:30MOM7
Establish a 4RM Back Squat
1st set: 4x 60%
2nd set: 4x 65%
3rd set: 4x 70%
4th set: 4x 75%
5th set: 4x…
6th set: 4x…
7th set: 4x …
% of Back Squat

Warm Up: 10 minutes

A) 3 sets: 5 Snatch Grip RDL w/ empty bar
B) 3 sets: 5 BTN Strict Press w/ empty bar

Snatch Pull to Explode

E2:00MOM3
4x @ 90%
4x @ 95%
4x @ 100%
% of Clean

BTN Push Press + BTN Push Jerk w/ Jerk Grip

E1:30MOM4
FROM THE RACK
1st set: 2+2 @ 65%
2nd set: 2+2 @ 65%
3rd set: 2+2 @ 70%
4th set: 2+2 @ 70%
% of Push Press or Jerk
Strength

Saturday, May 18th, 2024 - OLY Foundations Day 169

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x Plate Halo’s
10x KB Goblet Squat w/ Light-Mod KB’s
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 5 Minutes

A) 3 sets : 5 Mid-Thigh High Pull + 5 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets: 3 Hang Snatch + 3 OHS
w/ empty bar
C&J Warm Up: 5 Minutes
A) 3 sets: 5 Mid-Thigh Muscle Clean + 3 Front Squat
w/ empty bar
B) 3 sets: 3 Hang Clean
w/ empty bar

Snatch Work

E1:30MOM6
Paused Hang Snatch w/ 2-second pause in catch
1st set: 3x 60%
2nd set: 3x 65%
3rd set: 3x 70%
4th set: 3x 70%
5th set: 3x 75%
6th set: 3x 75%
% of Snatch

Clean Work

E1:30MOM6
Paused Hang Clean/ 2-second pause in catch
1st set: 3x 60%
2nd set: 3x 65%
3rd set: 3x 70%
4th set: 3x 70%
5th set: 3x 75%
6th set: 3x 75%
% of Clean
Bootcamp

Friday, May 17th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
12 PVC Snatch Grip Deadlifts
12 PVC Good Morning
20 Seconds Dead Hang

Round 2
12 PVC Overhead Squats
12 PVC Sumo Deadlift
20 Seconds Dead Hang

Round 2
12 PVC Drop Snatch
12 Empty Bar Sumo Deadlift
20 Seconds Dead Hang

- Into -
Every Minute on the Minute X 4 Minutes
7 Sumo Deadlift Build to Your Starting Working Weight

Strength

Sumo Deadlifts
Every 3 Minutes X 5 Rounds
7 Reps Sumo Deadlift

WOD

Workout Format
4 Rounds for Time ~ 14 Minutes Time Cap
Competitive
12 Snatches (95/65)
100M Double KB Farmer Carry (50/35)
Performance
12 Snatches (45/35)
100M Double KB Farmer Carry (35/25)
Lifestyle
3 Rounds for Time
12 Snatches
100M Double KB Farmer Carry
Strength

Friday, May 17th, 2024 – Deadlift

General Warm-Up

20 Glute Bridge
20 Deadbugs
20 Empty Bar Stiff Leg Deadlifts
-Into-
5 Dead Stop Deadlifts

Accessory

Deadlift
20 Minutes
1) Sumo Deadlift 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Barbell Good Morning 3 Sets X 15 Reps / Rest 1 Minute
3) Plate Pinch 4 Sets X 20 Seconds / Rest 1 Minute

Deadlift

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

Friday, May 17th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
12 PVC Snatch Grip Deadlifts
12 PVC Good Morning
20 Seconds Dead Hang

Round 2
12 PVC Overhead Squats
12 PVC Sumo Deadlift
20 Seconds Dead Hang

Round 2
12 PVC Drop Snatch
12 Empty Bar Sumo Deadlift
20 Seconds Dead Hang

- Into -
In 4 Minutes
7 Sumo Deadlift Build to Your Starting Working Weight

Strength

Sumo Deadlifts
In 9 Minutes, Build to a Heavy
7 Reps Sumo Deadlift

WOD

Workout Format
4 Rounds for Time ~ 14 Minutes Time Cap
Competitive
12 Snatches (95/65)
100M Double KB Farmer Carry (50/35)
Performance
12 Snatches (45/35)
100M Double KB Farmer Carry (35/25)
Lifestyle
3 Rounds for Time
12 Snatches
100M Double KB Farmer Carry
Bootcamp

Thursday, May 16th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
12 Assisted Squats
12 Pvc Strict Press
10 Negative Push-Ups

Round 2
12 Pvc Front Squat
12 Pvc Push Press
8 Inchworm Push-Ups

Round 3
10 PVC Thrusters
12 PVC Push Press
8 Feet Moving Inchworm to Push-up

- Into -
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell
Jerk
6 Jump and Land Without Barbell.
6 Jump and Land With Hands at Shoulders.
6 Jump and Punch Hands Overhead.
6 Push Jerks With Empty Barbell.
Clean and Jerk
6 Power Clean and Jerks With Pause After Receiving the Clean.
12 Single Power Clean and Jerk Building to First Set Working Weight

Strength

Every 3 Minutes X 5 Rounds
3 Single Clean and Jerks Build Weight

WOD

Workout Format
For Time (10 Minutes Time Cap)
Competitive
60 Thrusters
Every Break Do 5 Burpees
(95/65)
Performance
60 Thrusters
Every Break Do 5 Burpees
(45/35)
Lifestyle
60 Thrusters
Every Break Do 3 No Push-Up Burpees
Flash

Thursday, May 16th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
12 Assisted Squats
12 Pvc Strict Press
10 Negative Push-Ups

Round 2
12 Pvc Front Squat
12 Pvc Push Press
8 Inchworm Push-Ups

Round 3
10 PVC Thrusters
12 PVC Push Press
8 Feet Moving Inchworm to Push-up

- Into -
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell
Jerk
6 Jump and Land Without Barbell.
6 Jump and Land With Hands at Shoulders.
6 Jump and Punch Hands Overhead.
6 Push Jerks With Empty Barbell.
Clean and Jerk
6 Power Clean and Jerks With Pause After Receiving the Clean.
12 Single Power Clean and Jerk Building to First Set Working Weight

Strength

In 9 Minutes
3 Single Clean and Jerks Build Weight

WOD

Workout Format
For Time (10 Minutes Time Cap)
Competitive
60 Thrusters
Every Break Do 5 Burpees
(95/65)
Performance
60 Thrusters
Every Break Do 5 Burpees
(45/35)
Lifestyle
60 Thrusters
Every Break Do 3 No Push-Up Burpees
Bootcamp

Wednesday, May 15th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
10 Negative Push-up
15 Band Pull Apart
8 Empty Bar Bench

Round 2
12 Elevated Push-Ups
12 Ring Rows
8 Empty Bar Bench

Round 3
8 Push-Ups
8 Pull-Ups or Assisted
8 Empty Bar Bench

- Into -
Every Minute on the Minute X 4 Minutes
7 Close Grip Bench Press ~ Build to your Starting Working Weight

Strength

Bench Press
Every 3 Minute X 5 Rounds
7 Reps Close Grip Bench Press

WOD

Workout Format
For Time (14 Minute Time Cap)
Competitive
21-15-9
Bench Press @ Bodyweight
Strict Pull-Ups
Performance
21-15-9
Bench Press @ 65% 1 RM
Assisted Strict Pull-Ups
Lifestyle
21-15-9
Bench Press
Ring Rows
Strength

Wednesday, May 15th, 2024 – Bench Press

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
10 Pause Push-Ups or Pause Elevated Push-up
15 Band Pull Aparts
30 Second Coach Stretch per Side
-Into-
5 Bench Press With a Pause on Your Chest

Secondary Strength Movement

Bench Press

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

Accessory

20 Minutes
1) Spoto Bench Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 12 Reps / Rest 1 Minute
3) Pull-up 3 Sets X 8 Reps / Rest 1 Minute
Flash

Wednesday, May 15th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
10 Negative Push-up
15 Band Pull Apart
8 Empty Bar Bench

Round 2
12 Elevated Push-Ups
12 Ring Rows
8 Empty Bar Bench

Round 3
8 Push-Ups
8 Pull-Ups or Assisted
8 Empty Bar Bench

- Into -
In 4 Minutes
7 Close Grip Bench Press ~ Build to your Starting Working Weight

Strength

Bench Press
In 9 Minutes, Build to a Heavy
7 Reps Close Grip Bench Press

WOD

Workout Format
For Time (14 Minute Time Cap)
Competitive
21-15-9
Bench Press @ Bodyweight
Strict Pull-Ups
Performance
21-15-9
Bench Press @ 65% 1 RM
Assisted Strict Pull-Ups
Lifestyle
21-15-9
Bench Press
Ring Rows
Prev1...7071727374...168Next