Workouts

Today & Previous Upcoming
Bootcamp

Tuesday, May 14th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
12 PVC Good Morning
12 PVC Overhead Squats
20 Seconds Dead Hang

Round 2
12 Standing Band Hip Thrust
12 PVC Drop Snatch
15 Kip Swings

Round 2
12 KB Swing
12 PVC Snatch Deadlifts
10 Leg Raises

-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
12 Single Power Snatch Building to First Set Working Weight

Strength

Snatch
Every 3 Minutes on the Minute X 5 Rounds
1 Snatch High Pull + 1 Power Snatch With a 3 Second Pause at the Knee

WOD

Workout Format
AMRAP ~ 13 Minutes
Competitive
20 KB Swings (50/35)
15 Air Bike Cals
10 Knees to Chest
Performance
20 KB Swings (35/25)
15 Air Bike Cals
10 Leg Raises
Lifestyle
20 KB Swings
10 Air Bike Cals
10 Knee Raises
Flash

Tuesday, May 14th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
12 PVC Good Morning
12 PVC Overhead Squats
20 Seconds Dead Hang

Round 2
12 Standing Band Hip Thrust
12 PVC Drop Snatch
15 Kip Swings

Round 2
12 KB Swing
12 PVC Snatch Deadlifts
10 Leg Raises

-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
12 Single Power Snatch Building to First Set Working Weight

Strength

Snatch
In 9 Minutes, Build to a Heavy
1 Snatch High Pull + 1 Power Snatch With a 3 Second Pause at the Knee

WOD

Workout Format
AMRAP ~ 13 Minutes
Competitive
20 KB Swings (50/35)
15 Air Bike Cals
10 Knees to Chest
Performance
20 KB Swings (35/25)
15 Air Bike Cals
10 Leg Raises
Lifestyle
20 KB Swings
10 Air Bike Cals
10 Knee Raises
Bootcamp

Monday, May 13th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
10 Shuttle Runs
12 Scap Pull-Ups
12 Scap Push-Ups
12 Squat to Med Ball

Round 2
10 Shuttle Runs
8 Pull-Ups or Assisted
8 Push-Ups or Elevated
10 Air Squats

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

Strength

Back Squats
Every 3 Minutes X 5 Rounds
7 Reps Back Squats

WOD

Workout Format
5 Rounds For Time (17 Minute Time Cap)
Competitive
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Into-
1000M Run
Performance
5 Jumping Pull-Ups
10 Elevated Push-Ups
15 Air Squats
-Into-
1000M Run
Lifestyle
5 Ring Row
10 Elevated Push-Ups
10 Air Squats to Target
-Into-
600M Run
Strength

Monday, May 13th, 2024 – Squat

General Warm-Up

20 Dynamic Squats
20 Alternating Lunge and Reach
- Into -
5 Back Squat With a 5 Second Pause in the Hole

Secondary Strength Movement

Back Squat

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

Accessory

20 Minutes For
1) Front Squat 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Bulgarian Split Squats 3 Sets X 8 Reps per Side/ Rest 1 Minute
3) Banded Chops 3 Sets X 10 Reps per Side / Rest 1 Minute
Flash

Monday, May 13th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
5 Rounds For Time (17 Minute Time Cap)
Competitive
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Into-
1000M Run
Performance
5 Jumping Pull-Ups
10 Elevated Push-Ups
15 Air Squats
-Into-
1000M Run
Lifestyle
5 Ring Row
10 Elevated Push-Ups
10 Air Squats to Target
-Into-
600M Run

Notes

Round 1
10 Shuttle Runs
12 Scap Pull-Ups
12 Scap Push-Ups
12 Squat to Med Ball

Round 2
10 Shuttle Runs
8 Pull-Ups or Assisted
8 Push-Ups or Elevated
10 Air Squats
Strength

Sunday, May 12th, 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) Db Arnold Press 3 Sets X 8 Reps / Rest 1 Minutes
2) Db Overhead Tricep Extension 3 Sets X 12 Reps / Rest 1 Minute
3) Assisted Pull-up 3 Sets X 12 Reps (Last Set Max Reps) / Rest 1 Minute

Push Press

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

Sunday, May 12th, 2024 – Gymnastics

Strength Training (25 minutes)

Hanging Knee Raises
3 Sets X 8-10 Reps
Focus on Controlled Movement, Bringing Knees as Close to Chest Possible
Plank
3 Sets X 45-60 Seconds
Focus on Engaging Core Muscles
Leg Raises on Floor
3 Sets X 10-12 Reps
Lying on Back, Lift Legs Towards Ceiling
Russian Twists
3 Sets X 12-15 Reps
Using a Medicine Ball or Weight

Skill Work (25 minutes)

Hanging Leg Raises
3 Sets X 10-15 Reps
Practice Bringing Legs up Towards the Bar, Aiming for the Toes
Toes-To-Bar Progression
3 Sets X 10-15 Reps
Practice Swinging Motion and Try to Touch Toes to the Bar

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, May 11th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
AMRAP ~ 25 Minutes in Pairs
Competitive
30 Sync Alternating Db Snatches (50/35)
20 Split Toes to Bar
30 Sync Altnerating Db Clean and Jerks (50/35)
80 Split Double Unders
Performance
30 Sync Alternating Db Snatches (35/25)
20 Split Leg Raises
30 Sync Altnerating Db Clean and Jerks (35/25)
80 Split Double Unders or 136 Split Single Unders
Lifestyle
30 Sync Alternating Db Snatches
20 Split Knee Raises
30 Sync Altnerating Db Clean and Jerks
80 Split Single Unders

Notes

Round 1
10 Db Deadlift
10 Lying Leg Raise
30 Skips

Round 2
10 Dumbbell Deadlift High Pull
30 Seconds Bar Hang
15 Penguin Jumps

Round 3
10 Dumbbell Snatch
10 Leg Raises
25 Double Under Attempts
Strength

Saturday, May 11th, 2024 - ATS Day 100

Secondary Strength Movement

Back Squat

E2:30MOM5
1st set: 5x 70%
2nd set: 5x 75%
3rd set: 3x 80%
4th set: 2x 85%
5th set: 2x 85%
% of Back Squat

Warm Up: 10 minutes

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

Clean 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 @ 60%
2nd set: 2+2 @ 65%
3rd set: 2+2 @ 70%
4th set: 2+2 @ 70%
% of Push Press or Jerk
Strength

Saturday, May 11th, 2024 - OLY Foundations Day 168

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x Plate Halo’s
10x Plate OHS
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 Dip 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 Tall Clean + 1 Push Jerk + 1 Split Jerk
w/ empty bar

Snatch Work

E1:30MOM10
Establish a heavy or MAX Snatch
1st set: 1x 65%/70%
2nd set: 1x 70%/ 75%
3rd set: 1x 75%/80%
4th set: 1x 80%/85%
5th set: 1x 85%/90%
6th set: 1x 90%/95%
7th set: 1x 95%/100%
8th set: 1x 100%/102%
9th set: 102%/104%
10th set: 104%/106%
% of Snatch

C&J Work

E1:30MOM10
Establish a heavy or MAX 1 Clean + 1 Jerk
1st set: @ 65%/70%
2nd set: @ 70%/75%
3rd set: @ 75%/80%
4th set: @ 80%/85%
5th set: @ 85%/90%
6th set: @ 90%/95%
7th set: @ 95%/100%
8th set: @ 100%/102%
9th set: @ 102%/104%
10th set: @ 104%/106%
% of C&J
Bootcamp

Friday, May 10th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
15 PVC Good Morning
10 Squat to Med Ball
12 Ring Row
12 Elevated Push-up

Round 2
15 PVC Stiff Leg Deadlift
10 Air Squat
8 Negative Pull-up
10 Push-up or Elevated Push-up

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

Strength

Deadlifts
Every 3 Minutes on the Minute X 5 Rounds
3 Reps Deadlift

WOD

Workout Format
AMRAP ~ 15 Minutes 
Competitive
10 Pull-Ups
20 Push-Ups
30 Air Squats
Performance
10 Assisted Pull-Ups
20 Elevated Push-Ups
30 Air Squats
Lifestyle
10 Ring Rows
20 Elevated Push-Ups
30 Assisted Air Squats
Strength

Friday, May 10th, 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) Deadlift With a 3 Second Pause at the Knee 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Bulgarian Split Squat 3 Sets X 8 Reps per Side / Rest 1 Minute
3) Farmer Hold 3 Sets X 45 Seconds / Rest 1 Minute

Deadlift

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

Friday, May 10th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
15 PVC Good Morning
10 Squat to Med Ball
12 Ring Row
12 Elevated Push-up

Round 2
15 PVC Stiff Leg Deadlift
10 Air Squat
8 Negative Pull-up
10 Push-up or Elevated Push-up

- Into -
Every Minute on the Minute X 2 Minutes
5 Deadlift Build to Your Starting Working Weight

Strength

Deadlifts
Every 3 Minutes on the Minute X 5 Rounds
3 Reps Deadlift

WOD

Workout Format
AMRAP ~ 15 Minutes 
Competitive
10 Pull-Ups
20 Push-Ups
30 Air Squats
Performance
10 Assisted Pull-Ups
20 Elevated Push-Ups
30 Air Squats
Lifestyle
10 Ring Rows
20 Elevated Push-Ups
30 Assisted Air Squats
Bootcamp

Thursday, May 9th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
8 PVC Pass Overs
15 Dynamic Squats
12 Ring Row
6 Negative Push-Ups

Round 2
8 Knee Over Toes Lunges per Side
8 PVC Overhead Squat With Bar Against Rack
8 Band Deadlift to Row
6 Inchworm Push-Ups

Round 3
8 Assisted Cossack Squat per Side
8 PVC Overhead Squat
8 Band Deadlift to Row
6 Feet Moving Inchworm to Push-up

- 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
12 Single Power Snatch Building to First Set Working Weight

Strength

Every 3 Minutes on the Minute X 5 Rounds
3 Single Squat Snatches

WOD

Workout Format
AMRAP ~ 20 Minutes
With a Partner ~ Split Work
Competitive
30 Cal Row
20 Burpees Over Bar
10 Snatches (135/95)
Performance
30 Cal Row
20 Burpees Over Bar
10 Snatches (95/65)
Lifestyle
30 Cal Row
20 No Push-Up Burpees
10 Snatches
Flash

Thursday, May 9th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
8 PVC Pass Overs
15 Dynamic Squats
12 Ring Row
6 Negative Push-Ups

Round 2
8 Knee Over Toes Lunges per Side
8 PVC Overhead Squat With Bar Against Rack
8 Band Deadlift to Row
6 Inchworm Push-Ups

Round 3
8 Assisted Cossack Squat per Side
8 PVC Overhead Squat
8 Band Deadlift to Row
6 Feet Moving Inchworm to Push-up

- 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
12 Single Power Snatch Building to First Set Working Weight

Strength

Every 3 Minutes on the Minute X 2 Rounds
3 Single Squat Snatches

WOD

Workout Format
AMRAP ~ 20 Minutes
With a Partner ~ Split Work
Competitive
30 Cal Row
20 Burpees Over Bar
10 Snatches (135/95)
Performance
30 Cal Row
20 Burpees Over Bar
10 Snatches (95/65)
Lifestyle
30 Cal Row
20 No Push-Up Burpees
10 Snatches
Bootcamp

Wednesday, May 8th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
8/6 Cal Air Bike
12 Db Deadlifts
15 Push-Ups or Elevated

Round 2
8/6 Cal Air Bike
12 Db Bicep Curls
15 Empty Bar Bench Press

Round 3
8/6 Air Bike
12 Db Strict Press
15 Empty Bar Bench Press

- Into -
Every Minute on the Minute X 4 Minutes
3 Bench Press Build to Your Starting Working Weight

Strength

Bench Press
Every 3 Minutes on the Minute X 5 Rounds
3 Reps Bench Press

WOD

Workout Format
5 Rounds For Time (13 Minute Time Cap)
Competitive
15/11 Cal Air Bike
10 Double Db Power Clean and Jerk (35/25)
Performance
12/9 Cal Air Bike
10 Double Db Power Clean and Jerk (25/15)
Lifestyle
3 Rounds for Time
45 Sec Cal Air Bike
10 Double Db Hang Power Clean and Jerk
Strength

Wednesday, May 8th, 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 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Close Grip Bench Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Band Tricep Press Down 2 Sets X 50 Reps / Rest 1 Minute
3) Underhand Grip Barbell Row 3 Sets X 8 Reps / Rest 1 Minute
Flash

Wednesday, May 8th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
8/6 Cal Air Bike
12 Db Deadlifts
15 Push-Ups or Elevated

Round 2
8/6 Cal Air Bike
12 Db Bicep Curls
15 Empty Bar Bench Press

Round 3
8/6 Air Bike
12 Db Strict Press
15 Empty Bar Bench Press

- Into -
Every Minute on the Minute X 2 Minutes
3 Bench Press Build to Your Starting Working Weight

Strength

Bench Press
Every 3 Minutes on the Minute X 3 Rounds
3 Reps Bench Press

WOD

Workout Format
5 Rounds For Time (13 Minute Time Cap)
Competitive
15/11 Cal Air Bike
10 Double Db Power Clean and Jerk (35/25)
Performance
12/9 Cal Air Bike
10 Double Db Power Clean and Jerk (25/15)
Lifestyle
3 Rounds for Time
45 Sec Cal Air Bike
10 Double Db Hang Power Clean and Jerk
Bootcamp

Tuesday, May 7th, 2024 - Bootcamp

General Warm-Up

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

Strength

Cleans
Every 3 Minutes on the Minute X 5 Rounds
1 Clean Deadlift+ 1 Power Clean+ 1 Hang Power Clean

WOD

Workout Format
EMOM (15 Minutes)
Competitive
1) 2 Wall Walks + 12 Toes to Bar
2) 50 Double Unders
3) Rest
Performance
1) 2 Scaled Wall Walks + 12 Leg Raises
2) 30 Double Unders or 50 Single Unders
3) Rest
Lifestyle
1) 2 Inchworms + 12 Hanging or Lying Knee Raises
2) 50 Single Unders
3) Rest

Notes

Round 1
8 Inchworms
30 Sec. Dead Hang
10 Leg Raise
10 Band Good Morning
20 Skip

Round 2
5 Wall Walks
30 Sec. Kip Swing
8 Toes to Bar or Knees to Chest
10 Band Deadlift
15 Double Under

-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.

Notes

*Adjust the Toes to Bar Reps to Give You No More Than 10 Seconds Rest Going in to the Second Minute.
Flash

Tuesday, May 7th, 2024 - Flash Class

General Warm-Up

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

Strength

Cleans
Every 3 Minutes on the Minute X 2 Rounds
1 Clean Deadlift+ 1 Power Clean+ 1 Hang Power Clean

WOD

Workout Format
EMOM (15 Minutes)
Competitive
1) 2 Wall Walks + 12 Toes to Bar
2) 50 Double Unders
3) Rest
Performance
1) 2 Scaled Wall Walks + 12 Leg Raises
2) 30 Double Unders or 50 Single Unders
3) Rest
Lifestyle
1) 2 Inchworms + 12 Hanging or Lying Knee Raises
2) 50 Single Unders
3) Rest

Notes

Round 1
8 Inchworms
30 Sec. Dead Hang
10 Leg Raise
10 Band Good Morning
20 Skip

Round 2
5 Wall Walks
30 Sec. Kip Swing
8 Toes to Bar or Knees to Chest
10 Band Deadlift
15 Double Under

-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.

Notes

*Adjust the Toes to Bar Reps to Give You No More Than 10 Seconds Rest Going in to the Second Minute.
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