Workouts

Today & Previous Upcoming
Bootcamp

Saturday, April 27th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
For Time ~ In Pairs
Competitive
200 Pull-Ups
200 Db Bench Press (35/25)
200 Air Squats
260 Double Unders
Performance
200 Jumping Pull-Ups
200 Db Bench Press (25/15)
200 Air Squats
260 Double Unders or 400 Single Unders
Lifestyle
200 Jumping Pull-Ups
200 Db Bench Press (25/15)
200 Air Squats
260 Double Unders or 400 Single Unders

Notes

Round 1
15 Skips
12 Band Row
12 Negative Push-up
12 Assisted Squat

Round 2
15 Penguin Claps
15 Kip Swing
12 Push-up
12 Squat to Med Ball

Round 3
15 Double Unders
8 Pull-Ups
12 Db Bench
12 Air Squat
Strength

Saturday, April 27th, 2024 - ATS Day 98

Secondary Strength Movement

Back Squat

E2:30MOM5
1st set: 7x 60%
2nd set: 7x 65%
3rd set: 5x 70%
4th set: 5x 75%
5th set: 5x 75%
% of Back Squat

Warm Up: 10 minutes

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

Snatch Pull

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

Press in Snatch

E1:30MOM4
* Movement can be done while seated on a box 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, April 27th, 2024 - OLY Foundations Day 166

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: 3x 75%
3rd set: 2x 80%
4th set: 1x 85%
5th set: 1x 85%
6th set: 1x 85%
% of Snatch

C&J Work

E1:30MOM6
1st set: 2 Clean + 1 Split Jerk @ 70%
2nd set: 2 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 @ 85%
6th set: 1 Clean + 1 Split Jerk @ 85%
% of C&J
Bootcamp

Friday, April 26th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
20 Seconds Work / 10 Seconds Rest X 4 Rounds
1) Shuttle Run
2) Band Good Mornings
3) Band Row
4) Plank

Round 2
20 Seconds Work / 10 Seconds Rest X 4 Rounds
High Knees
Band Deadlifts
Band Row
Plank

Round 3
20 Seconds Work / 10 Seconds Rest X 4 Rounds
Butt Kicks
Empty Bar Deadlift
Band Row
Plank

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

Strength

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

WOD

Workout Format
AMRAP ~ 20 Minutes
Competitive
200M Run / Rest 30 Seconds
400M Run / Rest 60 Seconds
600M Run / Rest 90 Seconds
Performance
200M Run / Rest 30 Seconds
400M Run / Rest 60 Seconds
600M Run / Rest 90 Seconds
Lifestyle
200M Run / Rest 60 Seconds
400M Run / Rest 90 Seconds
Strength

Friday, April 26th, 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) Stiff Leg Deadlift 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Bulgarian Split Squat 3 Sets X 8 Reps per Side / Rest 1 Minute
3) Single Arm Farmer Hold 3 Sets X 30 Seconds per Side / Rest 1 Minute

Deadlift

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

Friday, April 26th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
20 Seconds Work / 10 Seconds Rest X 4 Rounds
1) Shuttle Run
2) Band Good Mornings
3) Band Row
4) Plank

Round 2
20 Seconds Work / 10 Seconds Rest X 4 Rounds
High Knees
Band Deadlifts
Band Row
Plank

Round 3
20 Seconds Work / 10 Seconds Rest X 4 Rounds
Butt Kicks
Empty Bar Deadlift
Band Row
Plank

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

Strength

Deadlifts
In As Many Sets As Needed In 9 Minutes
Build to a Heavy 7 Reps Deadlift

WOD

Workout Format
AMRAP ~ 15 Minutes
Competitive
200M Run / Rest 30 Seconds
400M Run / Rest 60 Seconds
600M Run / Rest 90 Seconds
Performance
200M Run / Rest 30 Seconds
400M Run / Rest 60 Seconds
600M Run / Rest 90 Seconds
Lifestyle
200M Run / Rest 60 Seconds
400M Run / Rest 90 Seconds
Bootcamp

Thursday, April 25th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
Squat to Med Ball
Band Rows
Band Press
High Jump

Round 2
PVC Overhead Squat
Ring Rows
Wall Ball
Box Jump

- 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
3 Single Snatch

WOD

Workout Format
For Time (16 Minute Time Cap)
Competitive
4 Rounds
400 Meter Run
20 Box Jumps (24/20)
20 Wall Ball (20/14)
Performance
4 Rounds
400 Meter Run
20 Box Jumps or Step Overs (24/20)
20 Wall Ball (14/10)
Lifestyle
4 Rounds
200 Meter Run
20 Box Step Overs
15 Wall Balls
Flash

Thursday, April 25th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
Squat to Med Ball
Band Rows
Band Press
High Jump

Round 2
PVC Overhead Squat
Ring Rows
Wall Ball
Box Jump

- 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 2 Minutes on the Minute X 3 Rounds
3 Single Snatch

WOD

Workout Format
For Time (16 Minute Time Cap)
Competitive
4 Rounds
400 Meter Run
20 Box Jumps (24/20)
20 Wall Ball (20/14)
Performance
4 Rounds
400 Meter Run
20 Box Jumps or Step Overs (24/20)
20 Wall Ball (14/10)
Lifestyle
4 Rounds
200 Meter Run
20 Box Step Overs
15 Wall Balls
Bootcamp

Wednesday, April 24th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
Inch Worm
Glute Bridge
Push-up

Round 2
High Plank Knee Tuck
PVC Good Morning
Empty Bar Bench

Round 3
V-up
PVC Deadlift
Empty Bar Bench

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

Strength

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

WOD

Workout Format
For Time (12 Minute Time Cap)
Competitive
10-9-8-7-6-5-4-3-2-1
Deadlifts (205/145)
Burpee Over Bar
Performance
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/110)
Burpee Over Bar (Step Over)
Lifestyle
10-9-8-7-6-5-4-3-2-1
Deadlifts
No Push-up Burpee Over Bar (Step Over)
Strength

Monday, April 29th, 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) Front Squat 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Db Romanian Deadlift 3 Sets X 8 Reps / Rest 1 Minute
3) Plank 3 Sets X 45 Seconds / Rest 1 Minute
Strength

Wednesday, April 24th, 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 8 Reps / Rest 1.5 Minutes
2) Band Tricep Extensions 3 Sets X 15 Reps / Rest 1 Minute
3) Seated Band Row 3 Sets X 15 Reps / Rest 1 Minute
Flash

Wednesday, April 24th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
Inch Worm
Glute Bridge
Push-up

Round 2
High Plank Knee Tuck
PVC Good Morning
Empty Bar Bench

Round 3
V-up
PVC Deadlift
Empty Bar Bench

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

Strength

Bench Press
In as Many Sets as Needed in 9 Minutes
Build to a Heavy 7 Reps Bench Press

WOD

Workout Format
For Time (12 Minute Time Cap)
Competitive
10-9-8-7-6-5-4-3-2-1
Deadlifts (205/145)
Burpee Over Bar
Performance
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/110)
Burpee Over Bar (Step Over)
Lifestyle
10-9-8-7-6-5-4-3-2-1
Deadlifts
No Push-up Burpee Over Bar (Step Over)
Bootcamp

Tuesday, April 23rd, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
15 x Squat to Med Ball
15 x Band Rows
15 x Plank

Round 2
15 x PVC Front Squat
15 x Ring Rows
15 x Hollow Holds

Round 3
15 x PVC Thruster
15 x Pull-ups
15 x Sit-ups

- 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

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

WOD

Workout Format
For Time (12 Minute Time Cap)
Competitive
700 Meter Row
50 Thrusters (95/65)
30 Pull-Ups
Performance
700 Meter Row
50 Thrusters (45/35)
30 Jumping Pull-Ups
Lifestyle
500 Meter Row
30 Thrusters
30 Ring Rows
Flash

Tuesday, April 23rd, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
15 x Squat to Med Ball
15 x Band Rows
15 x Plank

Round 2
15 x PVC Front Squat
15 x Ring Rows
15 x Hollow Holds

Round 3
15 x PVC Thruster
15 x Pull-ups
15 x Sit-ups

- 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

Clean and Jerks
Every 2 Minutes on the Minute X 3 Rounds
3 Single Clean and Jerks Build Weight

WOD

Workout Format
For Time (12 Minute Time Cap)
Competitive
700 Meter Row
50 Thrusters (95/65)
30 Pull-Ups
Performance
700 Meter Row
50 Thrusters (45/35)
30 Jumping Pull-Ups
Lifestyle
500 Meter Row
30 Thrusters
30 Ring Rows
Bootcamp

Monday, April 22nd, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
7/5 Cal Air Bike
10 Negative Push-Ups
10 Empty Bar Squat

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

Round 3
7/5 Cal Air Bike
10 Push-up
10 Empty Bar Squat

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

Strength

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

WOD

Workout Format
For Time (12 Minute Time Cap)
Competitive
40 - 30 - 20
Air Bike Cals
Push-ups
Performance
40 - 30 - 20
Air Bike Cals
Elevated Push-Ups
Lifestyle
30 - 20 - 10
Air Bike Cals
Elevated Push-Ups
Strength

Monday, April 22nd, 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) DB Split Squats 3 Sets X 8 Reps per Side / Rest 1.5 Minutes
2) Band Hamstring Curls 3 Sets X 15 Reps / Rest 1 Minute
3) Band Leg Extensions 3 Sets X 15 Reps / Rest 1 Minute
Flash

Monday, April 22nd, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
7/5 Cal Air Bike
10 Negative Push-Ups
10 Empty Bar Squat

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

Round 3
7/5 Cal Air Bike
10 Push-up
10 Empty Bar Squat

- Into -
In as Many Sets as Needed in 4 Minutes
7 Back Squat Build to Your Starting Working Weight

Strength

Back Squats
In as Many Sets as Needed in 9 Minutes
Build to a Heavy 7 Reps Back Squat

WOD

Workout Format
For Time (12 Minute Time Cap)
Competitive
40 - 30 - 20
Air Bike Cals
Push-ups
Performance
40 - 30 - 20
Air Bike Cals
Elevated Push-Ups
Lifestyle
30 - 20 - 10
Air Bike Cals
Elevated Push-Ups
Strength

Sunday, April 21st, 2024 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Strict Press
Strict Press Warm-up
15 Empty Bar Strict Press / Rest as Needed
8 Strict Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Strict Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Strict Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Strict Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Strict Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds

Accessory

1) Db Strict Press 3 Sets X 10 Reps / Rest 90 Seconds
2) Band Rows 3 Sets X 15 / Rest 90 Seconds
3) Floor Press 3 Sets X 12 Reps / Rest 60 Seconds

Push Press

Strict Press
1 Sets X 3 Reps @ 88% 1 Rm / Rest 2-4 Minutes
1 Sets X 3 Reps @ 83% 1 Rm / Rest 2-4 Minutes
2 Sets X 3 Reps @ 70% 1 Rm / Rest 2-4 Minutes
Bootcamp

Saturday, April 20th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
3 Minutes Self Directed Stretching and Foam Rolling
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms to Downward Doog
Band Lat Pull Downs
Band Overhead Press

WOD

Workout Format
10 Rounds
Teams of 4 ~ Split Reps
Competitive
40 Toes to Bar
40 DB Snatches (50/35)
40 Burpees Over DB
Performance
40 Knees to Chest
40 DB Snatches (35/25)
40 Burpees Over DB
Lifestyle
40 Knee Raises
40 Db Snatches
40 Burpees Over Db

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Toes to Bar
5 Db Snatches Work up to Working Weight
3 Burpees Over Db
Strength

Saturday, April 20th, 2024 - ATS Day 97

Clean Warm Up: 10 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

C&J Complex

E1:30MOM5
2 Clean + 1 Split Jerk
Total of 3 reps per set
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of C&J

Front Squat

E2:00MOM9
Work into a 1RM Front Squat
1st set: 4x 75%
2nd set: 1x 80%
3rd set: 1x 85%
4th set: 1x 90%
5th set: 1x 95%
6th set:
7th set:
8th set:
9th set:
% of Front Squat
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