Workouts

Today & Previous Upcoming
Bootcamp

Wednesday, April 3rd, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Front to Back Arm Swings
Small Arm Circles
Band Overhead Press
Band Pull Aparts
High Plank to Downward Dog
-Into-
5 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 50% 1RM or Build Weight
6 Bench Press @ Approx. 60% 1RM or Build Weight
3 Bench Press @ Approx. 65% 1RM or Build Weight
1 Bench Press @ Approx. 70% 1RM or Build Weight

Strength

Bench Press
In 7 Minutes Build to a Heavy 3 Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3
Every Minute on the Minute X 3 Rounds
5 Weighted Push-Ups

WOD

Workout Format
5 Rounds For Time (15 Minute Time Cap)
Competitive
15 Thrusters (95/65)
5 Wall Walks
Performance
15 Thrusters (65/45)
5 Scaled Wall Walks
Lifestyle
4 Rounds for Time (15 Minute Time Cap)
10 Front Squats
3 Inch Worms
Rest 1 Minute

Conditioning Warm-Up

5 Air Squats
3 Front Squats
3 Push Press
2 Thrusters
1 Wall Walk
Strength

Wednesday, April 3rd, 2024 – Bench Press

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Upright Rows to Press
Empty Bar Bench Press

Secondary Strength Movement

Bench Press

Warm-up
15 Empty Bar Bench Press / Rest as Needed
8 Bench Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Bench Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Bench Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Bench Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Bench Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
Main Movement
5 Sets X 3 Reps @ 78% 1 Rm / Rest 2-4 Minutes

Accessory

1) Incline Bench Press 4 Sets X 10 Reps / Rest 90 Seconds
2) KB Gorilla Row 4 Sets X 10 per Side / Rest 90 Seconds
3) Db Lateral Raise 4 Sets X 15 Reps / Rest 60 Seconds
4) Db Overhead Tricep Extension 4 Sets X 10 Reps / Rest 60 Seconds
Flash

Wednesday, April 3rd, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Front to Back Arm Swings
Small Arm Circles
Band Overhead Press
Band Pull Aparts
High Plank to Downward Dog
-Into-
5 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 50% 1RM or Build Weight
6 Bench Press @ Approx. 60% 1RM or Build Weight
3 Bench Press @ Approx. 65% 1RM or Build Weight
1 Bench Press @ Approx. 70% 1RM or Build Weight

Strength

Bench Press
In 7 Minutes Build to a Heavy 3 Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3

WOD

Workout Format
5 Rounds For Time (15 Minute Time Cap)
Competitive
15 Thrusters (95/65)
5 Wall Walks
Performance
15 Thrusters (65/45)
5 Scaled Wall Walks
Lifestyle
4 Rounds for Time (15 Minute Time Cap)
10 Front Squats
3 Inch Worms
Rest 1 Minute

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds
5 Air Squats
3 Front Squats
3 Push Press
2 Thrusters
1 Wall Walk
Bootcamp

Tuesday, April 2nd, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Circles
Band Lat Pull Downs
Band Pull Aparts
Band Bicep Curls
Front to Back Leg Swings Left
Front to Back Leg Swings Right
Air Squats

Strength

Every 2 Minutes on the Minute X 3 Rounds
Round 1) 21 Pull-Ups or Ring Rows
Rounds 2) 18 Pull-Ups or Ring Rows
Rounds 3) 15 Pull-Ups or Ring Rows

WOD

Workout Format
8 Rounds ~ You Go, I go ~ 20 Minute Cap
Competitive
50 Split Lunges
600M Split Row
Performance
50 Split Lunges
500M Split Row
Lifestyle
40 Split Assisted Lunges
400M Split Row

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds
4 Lunges
20 Second Row
Flash

Tuesday, April 2nd, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Circles
Band Lat Pull Downs
Band Pull Aparts
Band Bicep Curls
Front to Back Leg Swings Left
Front to Back Leg Swings Right
Air Squats

WOD

Workout Format
4 Rounds for Time ~ In Pairs ~ You Go, I Go ~ 20 Minute Time Cap
Competitive
50 Split Lunges
600M Split Row
Performance
50 Split Lunges
500M Split Row
Lifestyle
40 Split Assisted Lunges
400M Split Row

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
4 Lunges 20 second row
Bootcamp

Monday, April 1st, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
30 Seconds Work / 5 Seconds Rest
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Dynamic Squats
Inch Worms to Push-up
Band Lat Pull Downs
Band Overhead Press
-Into-
3 Minutes to Perform
15 Empty Bar Back Squat
8 Back Squat @ Approx. 30% 1RM or Build Weight

Strength

Back Squats
Every 45 Seconds X 6 Rounds
2 Broad Jumps
Every 1:15 Minutes on the Minute X 5 Rounds
3 Back Squat @ Light Weight (30% 1RM)
*Squat the Bar as Fast as Possible or Work on Technique.

WOD

Workout Format
For Time (10 Minute Time Cap)
Competitive
30 Double DB Devil Press (60/40)
Performance
30 Double Db Devil Press (45/30)
Lifestyle
30 Double Db Clean and Jerks

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
(Suggested Warm-up)
1-3 Rounds
5 Burpees
3 Double Db Snatch or Clean and Jerk (Build)
2 Devil Press

Notes

The Purpose Is to Lift Some Heavy Weight, Remeber a Devil Press Doesn’t Have to Be Snatched It Can Be Clean and Pressed Also
Strength

Monday, April 1st, 2024 – Squat

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Elephant Walks
Dynamic Squat
Squat Warm-up
15 Empty Bar Barbell Back Squat / Rest as Needed
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Barbell Back Squat @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Barbell Back Squat @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

Secondary Strength Movement

Back Squat

4 Sets X 2 Reps @ 85% 1 Rm / Rest 2-4 Minutes

Accessory

1) Barbell Romanian Deadlifts 5 Sets X 10 Reps / Rest 90-120 Seconds
2) Bulgarian Split Squat 5 Sets X 12 Reps per Side / Rest 90-120 Seconds
3) Weighted Plank 5 Sets X 45 Seconds / Rest 90-120 Seconds
Flash

Monday, April 1st, 2024 - Flash Class

General Warm-Up

3 minutes Cardio of Choice
- Into -
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Dynamic Squats
Inch Worms to Push-up
Band Lat Pull Downs
Band Overhead Press
-Into-
3 Minutes to Perform
15 Empty Bar Back Squat
8 Back Squat @ Approx. 30% 1RM or Build Weight

Strength

Back Squats
Every 1:15 Minutes on the Minute X 5 Rounds
3 Back Squat @ Light Weight (30% 1RM)
*Squat the Bar as Fast as Possible or Work on Technique.

WOD

Workout Format
For Time (10 Minute Time Cap)
Competitive
30 Double Db Devil Press (60/40)
Performance
30 Double Db Devil Press (45/30)
Lifestyle
30 Double DB Clean and Jerks

Conditioning Warm-Up

5 Minutes to Do 
(Suggested Warm-up)
1-3 Rounds
5 Burpees
3 Double Db Snatch or Clean and Jerk (Build)
2 Devil Press

Notes

The Purpose Is to Lift Some Heavy Weight, Remeber a Devil Press Doesn’t Have to Be Snatched It Can Be Clean and Pressed Also
Strength

Sunday, March 31st, 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

Accessory

1) Push-Ups 4 Sets X 10 Reps / Rest 90 Seconds
2) Band Face Pull 4 Sets X 15 / Rest 90 Seconds
4) Band Tricep Extensions 4 Sets X 15 Reps / Rest 60 Seconds

Push Press

Strict Press
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
Main Movement
5 Sets X 3 Reps @ 78% 1 Rm / Rest 2-4 Minutes
Bootcamp

Saturday, March 30th, 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
Calf Raises
Air Squats

WOD

Workout Format
In Pairs ~ Split Reps ~ For Time
Competitive
In Pairs for Time Split Reps
100 Burpees
150 Sit-Ups
200 Air Squats
250 Double Unders
200 Air Squats
150 Sit-Ups
100 Burpees
Performance
100 Burpees
150 Sit-Ups
200 Air Squats
250 Double Unders or 400 Single Unders
200 Air Squats
150 Sit-Ups
100 Burpees
Lifestyle
50 Elevated Burpees
100 Sit-Ups
150 Box Squats
250 Single Unders
150 Box Squats
100 Sit-Ups
50 Elevated Burpees

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Burpees
5 Sit-Ups
5 Air Squats
15 Double Unders
Strength

Saturday, March 30th, 2024 - ATS Day 94

Clean Warm Up: 10 minutes

A) 3 sets: 3 Clean Deadlift + 3 Mid-Thigh Muscle Clean
w/ empty bar
B) 3 sets: 3 Tall Clean + 3 Front Squats + 2 Split Jerk
w/ empty bar

C&J Complex

E2:30MOM6
1 High Hang + 1 Low Hang + 1 Floor + 1 Split Jerk
1st set: 65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th: 75%
% of C&J

Front Squat

E2:30MOM5
1x 2s pause FS + 3 NO PAUSE Front Squat
Total of 5 reps per set
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 80%
% of Front Squat
Strength

Saturday, March 30th, 2024 - OLY Foundations Day 162

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x PVC/Empty Bar Front Rack Floss
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 10 Minutes

A) 3 sets : 3 Snatch Deadlift + 3 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets:
3 Tall Snatch w/ 3s pause in catch + 3 OHS
w/ empty bar

Snatch Work

E2:30MOM6
1 Hang Snatch + 1 OHS + 1 Snatch + 1 OHS
1st set: 65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Snatch

Snatch Deadlift

E2:00MOM3
4x 85-100%/Heavy
% of Snatch
Bootcamp

Friday, March 29th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds of 20 Seconds Work Each
Arm Cirlces
Alternating Lunges
Band Wrist Curls
Single Arm Band Overhead Press Right
Single Arm Band Overhead Press Left

WOD

Workout Format
3 Rounds for Time in Teams of 3
Competitive
75 Cals Bike
60 Burpees
60 DB Snatches (50/35)
60 Sit-ups
60 Single DB Push Jerk (50/35)
60 Goblet Squats (50/35)
Performance
75 Cals Bike
60 Burpees
60 DB Snatches (35/25)
60 Sit-ups
60 Single DB Push Jerk (35/25)
60 Goblet Squats (35/25)
Lifestyle
75 Cals Bike
60 No Push-up Burpees
60 DB Snatches
60 Sit-ups
60 Single DB Push Jerk
60 Air Squats

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
20 seconds Bike
5 Burpees
5 DB Snatches
5 Sit-ups
5 Single DB Push Jerk
5 Air Squats
Bootcamp

Thursday, March 28th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups

Strength

Every 2 Minutes on the Minutes X 3 Rounds
10 Touch and Go Snatches @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken
Every 2.5 Minutes on the Minutes X 3 Rounds
10 Touch and Go Clean and Jerks @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken

WOD

Workout Format
5 Rounds ~ 15 Minute Time Cap
Competitive
200M Run
15 Push-Ups
10 Deadlifts (185/125)
Performance
200M Run
15 Elevated Push-Ups
10 Deadlifts (135/95)
Lifestyle
200M Run
10 Elevated Push-Ups
10 Deadlifts

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
3 Deadlifts (Warm-up to Working Weight)
-Into-
1 Rounds
200M Run
5 Push-Ups
Flash

Thursday, March 28th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups

Strength

Every 2.5 Minutes on the Minutes X 3 Rounds
10 Touch and Go Clean and Jerks @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken

WOD

Workout Format
5 Rounds ~ 15 Minute Time Cap
Competitive
200M Run
15 Push-Ups
10 Deadlifts (185/125)
Performance
200M Run
15 Elevated Push-Ups
10 Deadlifts (135/95)
Lifestyle
200M Run
10 Elevated Push-Ups
10 Deadlifts

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
3 Deadlifts (Warm-up to Working Weight)
-Into-
1 Rounds
200M Run
5 Push-Ups
Bootcamp

Wednesday, March 27th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges
-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 30% 1RM or Build Weight

Strength

Bench Press
Every 1:15 Minutes on the Minute X 5 Rounds
3 Bench Press @ Light Weight (30% 1RM)
*Press the Bar as Fast as Possible or Work on Technique.
Every Minute on the Minute X 3 Rounds
5 Sit-up Ball Throw to a Partner

WOD

Competitive
5 Rounds
20 Seconds Max Cal Air Bike
2 Minutes Rest
Performance
4 Rounds
20 Seconds Max Cal Air Bike
2.5 Minutes Rest
Lifestyle
3 Rounds
20 Seconds Max Cal Air Bike
3 Minutes Rest

Conditioning Warm-Up

10 Cals
Strength

Wednesday, March 27th, 2024 – Bench Press

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Upright Rows to Press
Empty Bar Bench Press

Secondary Strength Movement

Bench Press

Warm-up
15 Empty Bar Bench Press / Rest as Needed
8 Bench Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Bench Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Bench Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Bench Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Bench Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
Main Movement
5 Sets X 3 Reps @ 78% 1 Rm / Rest 2-4 Minutes

Accessory

1) Strict Barbell Press 4 Sets X 10 Reps / Rest 90 Seconds
2) Single Arm Db Row 4 Sets X 10 per Side / Rest 90 Seconds
3) Push-Ups 4 Sets X 15 Reps / Rest 60 Seconds
4) Db Skull Crushers 4 Sets X 10 Reps / Rest 60 Seconds
Flash

Wednesday, March 27th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges
-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 30% 1RM or Build Weight

Strength

Bench Press
Every 1:15 Minutes on the Minute X 5 Rounds
3 Bench Press @ Light Weight (30% 1RM)
*Press the Bar as Fast as Possible or Work on Technique.

WOD

Competitive
5 Rounds
20 Seconds Max Cal Air Bike
2 Minutes Rest
Performance
4 Rounds
20 Seconds Max Cal Air Bike
2.5 Minutes Rest
Lifestyle
3 Rounds
20 Seconds Max Cal Air Bike
3 Minutes Rest

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
Bootcamp

Tuesday, March 26th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Cirlces
Band Pull Aparts
Band Strict Press
Band Lat Pull Downs
Calf Raises
-Into-
5 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 50% 1RM or Build Weight
6 Push Press @ Approx. 60% 1RM or Build Weight
3 Push Press @ Approx. 65% 1RM or Build Weight
1 Push Press @ Approx. 70% 1RM or Build Weight

Strength

Push Press
In 7 Minutes Build to a Heavy 3 Push Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3
Pull Ups
Every 1.5 Minutes on the Minutes X 4 Rounds
5 Weighted Pull-Ups

WOD

Workout Format
4 Rounds ~ 15 Minute Time Cap
Competitive
8 Devil Press 35/25
50 Double Unders
Performance
8 Devil Press 25/15
50 Double Unders or 85 Single Unders
Lifestyle
8 Devil Press
50 Single Unders

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds
2 Burpees
2 Devil Press
10 Double Unders
Flash

Tuesday, March 26th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Cirlces
Band Pull Aparts
Band Strict Press
Band Lat Pull Downs
Calf Raises
-Into-
5 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 50% 1RM or Build Weight
6 Push Press @ Approx. 60% 1RM or Build Weight
3 Push Press @ Approx. 65% 1RM or Build Weight
1 Push Press @ Approx. 70% 1RM or Build Weight

Strength

Push Press
In 7 Minutes Build to a Heavy 3 Push Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3

WOD

Workout Format
4 Rounds ~ 15 Minute Time Cap
Competitive
8 Devil Press (35/25)
50 Double Unders
Performance
8 Devil Press (25/15)
50 Double Unders or 85 Single Unders
Lifestyle
8 Devil Press
50 Single Unders

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds
2 Burpees
2 Devil Press
10 Double Unders
Prev1...7677787980...168Next