Workouts

Today & Previous Upcoming
Bootcamp

Monday, May 6th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
12 Assisted Squat
12 Scap Pull-Ups
8 Empty Bar Back Squat to Med Ball

Round 1
12 PVC Front Squat
8 Negative Pull-Ups
8 Empty Bar Back Squat

Round 3
10 PVC Thrusters
6 Pull-Ups
8 Empty Bar Back Squat

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

Strength

Back Squats
Every 3 Minutes on the Minute X 5 Rounds
3 Reps Back Squats

WOD

Workout Format
For Time (9 Minute Time Cap)
Competitive
21-15-9
Thrusters (95/65)
Pull-Ups
Performance
21-15-9
Thrusters (75/55)
Jumping Pull-Ups
Lifestyle
21-15-9
Thrusters or Db Thrusters
Ring Rows
Strength

Monday, May 6th, 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 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes For
1) Back Squat 3 Sets X 6 Reps With a 5 Seconds Pause at the Bottom/ Rest 1.5 Minutes
2) Split Squats 3 Sets X 8 Reps per Side/ Rest 1 Minute
3) Side Plank 3 Sets X 45 Seconds per Side / Rest 1 Minute
Flash

Monday, May 6th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
12 Assisted Squat
12 Scap Pull-Ups
8 Empty Bar Back Squat to Med Ball

Round 1
12 PVC Front Squat
8 Negative Pull-Ups
8 Empty Bar Back Squat

Round 3
10 PVC Thrusters
6 Pull-Ups
8 Empty Bar Back Squat

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

Strength

Back Squats
Every 3 Minutes on the Minute X 3 Rounds
3 Reps Back Squats

WOD

Workout Format
For Time (9 Minute Time Cap)
Competitive
21-15-9
Thrusters (95/65)
Pull-Ups
Performance
21-15-9
Thrusters (75/55)
Jumping Pull-Ups
Lifestyle
21-15-9
Thrusters or Db Thrusters
Ring Rows
Strength

Sunday, May 5th, 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 Z Press 3 Sets X 8 Reps / Rest 1 Minutes
2) Tricep Push-up 3 Sets X 6 Reps / Rest 1 Minute
3) Band Row 3 Sets X 15 Reps / Rest 1 Minute

Push Press

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

Sunday, May 5th, 2024 – Gymnastics

Strength Training (35 minutes)

Assisted Pull-ups
4 sets x 8-10 reps (use a resistance band if necessary)
Band Lat Pulldowns
3 sets x 10-12 reps
Dumbbell Shoulder Press
3 sets x 10-12 reps
Band Lateral Raises
3 sets x 12-15 reps

Skill Work (15 minutes)

Kip Swing Practice
4 sets x 15-20 reps (Focus on generating momentum from your hips and legs while

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 4th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
AMRAP ~30 Minutes ~ Teams of 3 
Competitive
30 Box Jumps
30 Cal Air Bike
30 Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Pull-Ups
Performance
30 Box Jumps or Steps
30 Cal Air Bike
30 Push-Ups or Elevated Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Jumping Pull-Ups
Lifestyle
30 Box Step Overs
30 Cal Air Bike
30 Elevated Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Ring Rows

Notes

Round 1
8/6 Cal Air Bike
12 Band Row
12 Negative Push-up
8 High Jump

Round 2
8/6 Cal Air Bike
15 Kip Swing
12 Elevated Push-Ups
8 Box Step-Ups

Round 3
8/6 Cal Air Bike
8 Pull-Ups
12 Push-up
8 Box Jumps
Strength

Saturday, May 4th, 2024 - ATS Day 99

Secondary Strength Movement

Back Squat

E2:30MOM5
1st set: 7x 65%
2nd set: 5x 70%
3rd set: 5x 75%
4th set: 3x 80%
5th set: 3x 80%
% of Back Squat

Warm Up: 10 minutes

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

Clean Pull

Pause 2s at knee per rep
E2:00MOM3
4x @ 75%
4x @ 80%
4x @ 85%
% of Clean

Press in Clean w/ Jerk Grip

E1:30MOM4
* Movement can be done while seated on a box/from rig if mobility is an issue.
1st set: 5x 50%/ Very Light
2nd set: 5x 50%/ Very Light
3rd set: 5x 55%/ Very Light
4th set: 5x 55%/ Very Light
% of Press
Strength

Saturday, May 4th, 2024 - OLY Foundations Day 167

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 + 2 Tall Split Jerk
w/ empty bar

Snatch Work

E1:30MOM6
1st set: 3x 70%
2nd set: 2x 75%
3rd set: 1x 80%
4th set: 1x 85%
5th set: 1x 90%
6th set: 1x 90%
% of Snatch

C&J Work

E1:30MOM6
1st set: 2 Clean + 1 Split Jerk @ 70%
2nd set: 1 Clean + 1 Split Jerk @ 75%
3rd set: 1 Clean + 1 Split Jerk @ 80%
4th set: 1 Clean + 1 Split Jerk @ 85%
5th set: 1 Clean + 1 Split Jerk @ 90%
6th set: 1 Clean + 1 Split Jerk @ 90%
% of C&J
Bootcamp

Friday, May 3rd, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
15 Band Deadlifts
15 Band Row
20 Seconds Hollow Hold

Round 2
15 Empty Bar Deadlift
15 Band Row
20 Seconds Hanging Hollow Hold or Active Hang

- 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
-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
5 Reps Deadlift

WOD

Workout Format
15 Minutes (Time Cap)
Competitive
10 Rounds for Time
3 Snatches (135/95)
7 Med Ball Knee Raises (20/14)
Performance
10 Rounds
3 Snatches (95/65)
7 Med Ball Knee Raises (14/10)
Lifestyle
10 Rounds
3 Snatches
7 Knee Raises
Strength

Friday, May 3rd, 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) Pause Sumo Deadlift 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Single Leg Glute Bridge 3 Sets X 8 Reps per Side / Rest 1 Minute
3) Single Arm Farmer Hold 3 Sets X 45 Seconds per Side / Rest 1 Minute

Deadlift

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

Friday, May 3rd, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
15 Band Deadlifts
15 Band Row
20 Seconds Hollow Hold

Round 2
15 Empty Bar Deadlift
15 Band Row
20 Seconds Hanging Hollow Hold or Active Hang

- 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
-Into-
In As Many Sets As Needed in 4 Minutes
5 Deadlift Build to Your Starting Working Weight

Strength

Deadlifts
In as Many Sets as Needed in 9 Minutes
Build to a Heavy 5 Reps Deadlift

WOD

Workout Format
15 Minutes (Time Cap)
Competitive
10 Rounds for Time
3 Snatches (135/95)
7 Med Ball Knee Raises (20/14)
Performance
10 Rounds
3 Snatches (95/65)
7 Med Ball Knee Raises (14/10)
Lifestyle
10 Rounds
3 Snatches
7 Knee Raises
Bootcamp

Thursday, May 2nd, 2024 - Bootcamp

General Warm-Up

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

Strength

3 Rounds X 15 Reps Each

Round 1
Squat to Med Ball
Band Rows
Calf Raises
Plank

Round 2
PVC Front Squat
Ring Rows
High Hops
Hollow Holds

Round 3
PVC Thruster
Empty Bar Barbell Row
Penguin Jumps
Sit-Ups

- Into -
Every Minute on the Minute X 2 Minutes
7 Bent Over Barbell Row Build to Your Starting Working Weight

Strength

Every 2 Minutes on the Minute X 4 Rounds
7 Bent Over Barbell Rows
Every 2 Minutes on the Minute X 4 Rounds
15 Band Lat Pull Downs

WOD

Workout Format
For Time (16 Minute Time Cap)
Competitive
6 Rounds
10 Thrusters (95/65)
15 Sit-Ups
30 Double Unders
Performance
6 Rounds
10 Thrusters (65/45))
15 Sit-Ups
30 Double Unders or 50 Single Unders
Lifestyle
6 Rounds
10 Thrusters
10 Sit-Ups
30 Single Unders
Flash

Thursday, May 2nd, 2024 - Flash Class

General Warm-Up

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

Strength

3 Rounds X 15 Reps Each

Round 1
Squat to Med Ball
Band Rows
Calf Raises
Plank

Round 2
PVC Front Squat
Ring Rows
High Hops
Hollow Holds

Round 3
PVC Thruster
Empty Bar Barbell Row
Penguin Jumps
Sit-Ups

- Into -
Every Minute on the Minute X 1 Minutes
7 Bent Over Barbell Row Build to Your Starting Working Weight

Strength

In as Many Sets as Needed in 6 Minutes
Build to a Heavy 7 Bent Over Barbell Rows
Every Minute on the Minute X 3 Minutes
15 Band Lat Pull Downs

WOD

Workout Format
For Time (16 Minute Time Cap)
Competitive
6 Rounds
10 Thrusters (95/65)
15 Sit-Ups
30 Double Unders
Performance
6 Rounds
10 Thrusters (65/45))
15 Sit-Ups
30 Double Unders or 50 Single Unders
Lifestyle
6 Rounds
10 Thrusters
10 Sit-Ups
30 Single Unders
Bootcamp

Wednesday, May 1st, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
8/6 Cal Air Bike
15 Seconds High Plank
15 Ring Rows
15 Push-Ups or Elevated

Round 2
8/6 Cal Air Bike
10 Hanging Hollow to Arch
10 Kip Swings
15 Empty Bar Bench Press

Round 3
8/6 Air Bike
10 Hollow Rocks
10 Strict Pull-Ups or Assisted
15 Empty Bar Bench Press

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

Strength

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

WOD

Workout Format
For Time (10 Minute Time Cap)
Competitive
3 Rounds for Time ~ Weighted Vest
10 Strict Pull-Ups
10 Cal Air Bike
10 Push-Ups
10 Cal Air Bike
Performance
3 Rounds for Time
10 Strict Pull-Ups
10 Cal Air Bike
10 Push-Ups
10 Cal Air Bike
Lifestyle
3 Rounds for Time
10 Ring Row
30 Seconds Air Bike
10 Elevated Push-Ups
30 Seconds Air Bike
Flash

Wednesday, May 1st, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
8/6 Cal Air Bike
15 Seconds High Plank
15 Ring Rows
15 Push-Ups or Elevated

Round 2
8/6 Cal Air Bike
10 Hanging Hollow to Arch
10 Kip Swings
15 Empty Bar Bench Press

Round 3
8/6 Air Bike
10 Hollow Rocks
10 Strict Pull-Ups or Assisted
15 Empty Bar Bench Press

- Into -
In as Many Sets as Needed in 4 Minutes
5 Bench Press Build to Your Starting Working Weight

Strength

Bench Press
In As Many Sets As Needed in 9 Minutes
Build to a Heavy 5 Reps Bench Press

WOD

Workout Format
For Time (10 Minute Time Cap)
Competitive
3 Rounds for Time ~ Weighted Vest
10 Strict Pull-Ups
10 Cal Air Bike
10 Push-Ups
10 Cal Air Bike
Performance
3 Rounds for Time
10 Strict Pull-Ups
10 Cal Air Bike
10 Push-Ups
10 Cal Air Bike
Lifestyle
3 Rounds for Time
10 Ring Row
30 Seconds Air Bike
10 Elevated Push-Ups
30 Seconds Air Bike
Bootcamp

Tuesday, April 30th, 2024 - Bootcamp

General Warm-Up

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

Strength

Clean and Jerks
Every 2 Minutes on the Minute X 3 Rounds
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat
-Into-
Every 2 Minutes on the Minute X 3 Rounds
1 Clean + 2 Front Squat + 1 Jerk Build Weight

WOD

Workout Format
AMRAP (15 Minute Time Cap)
Competitive
25/19 Row
15 KB Swings (50/35)
10 Toes to Bar
Performance
25/19 Row
15 KB Swings (35/25)
10 Knees to Chest or Leg Raises
Lifestyle
18/13 Row
15 KB Swings
10 Knee Raises

Notes

Round 1
20 Sec. Dead Hang
12 PVC Pass Overs
10 PVC Front Squat to Med Ball
12 Sit-Ups

Round 2
20 Sec. Row
12 PVC Behind the Neck Press
8 Empty Bar Front Squat
12 Leg Raises

Round 3
20 Sec. Row
10 PVC Overhead Squat
Empty Bar Front Squat
12 Hanging 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
8 Single Power Snatch
-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.
8 Single Power Clean and Jerk
Flash

Tuesday, April 30th, 2024 - Flash Class

General Warm-Up

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

Strength

Clean and Jerks
Every 2 Minutes on the Minute X 2 Rounds
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat
-Into-
Every 2 Minutes on the Minute X 2 Rounds
1 Clean + 2 Front Squat + 1 Jerk Build Weight

WOD

Workout Format
AMRAP (15 Minute Time Cap)
Competitive
25/19 Row
15 KB Swings (50/35)
10 Toes to Bar
Performance
25/19 Row
15 KB Swings (35/25)
10 Knees to Chest or Leg Raises
Lifestyle
18/13 Row
15 KB Swings
10 Knee Raises

Notes

Round 1
20 Sec. Dead Hang
12 PVC Pass Overs
10 PVC Front Squat to Med Ball
12 Sit-Ups

Round 2
20 Sec. Row
12 PVC Behind the Neck Press
8 Empty Bar Front Squat
12 Leg Raises

Round 3
20 Sec. Row
10 PVC Overhead Squat
Empty Bar Front Squat
12 Hanging 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
8 Single Power Snatch
-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.
8 Single Power Clean and Jerk
Bootcamp

Monday, April 29th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
100M Run
10 PVC Shoulder Pass Over
10 PVC Overhead Squat to Med Ball

Round 2
7/5 Cal Air Bike
10 Elevated Push-up
10 Empty Bar Squat

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

Strength

Back Squats
Every 3 Minutes on the Minute X 5 Rounds
5 Reps Back Squats

WOD

Workout Format
For Time (15 Minute Time Cap)
Competitive
5 Rounds for Time
400 Meter Run
15 Overhead Squats (95/65)
Performance
5 Rounds for Time
400 Meter Run
15 Overhead Squats (65/45)
Lifestyle
5 Rounds for Time
200 Meter Run
15 Overhead Squats
Flash

Monday, April 29th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
100M Run
10 PVC Shoulder Pass Over
10 PVC Overhead Squat to Med Ball

Round 2
7/5 Cal Air Bike
10 Elevated Push-up
10 Empty Bar Squat

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

Strength

Back Squats
In As Many Sets As Needed In 9 Minutes
Build To A Heavy 5 Reps Back Squats

WOD

Workout Format
For Time (15 Minute Time Cap)
Competitive
5 Rounds for Time
400 Meter Run
15 Overhead Squats (95/65)
Performance
5 Rounds for Time
400 Meter Run
15 Overhead Squats (65/45)
Lifestyle
5 Rounds for Time
200 Meter Run
15 Overhead Squats
Strength

Sunday, April 28th, 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) Push-Ups 3 Sets X 8 Reps / Rest 1 Minutes
2) Band Tricep Extensions 3 Sets X 15 Reps / Rest 1 Minute
3) Band Face Pulls 3 Sets X 12 Reps / Rest 1 Minute

Push Press

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