Workouts

Today & Previous Upcoming
Bootcamp

Wednesday, June 5th, 2024 - Bootcamp

General Warm-Up

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

Strength

Bench Press
Build to a Heavy 7 Rep Bench Press in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
AMRAP ~ 10 Minutes
Competitive
30 Double Unders
15 Power Snatches (75/55)
Performance
30 Double Unders or 50 Single Unders
15 Power Snatches (45/35)
Lifestyle
30 Single Unders
15 Power Snatches

Notes

Round 1
15 Penguin Hops
15 PVC Behind the Neck Press
15 Scap Push-up

Round 2
20 Double Unders
15 PVC Overhead Squat
15 Push-up or Knee 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.
Strength

Wednesday, June 5th, 2024 – Bench Press

General Warm-Up

10 Push-Ups or Elevated Push-up
15 Band Pull Aparts
30 Second Lunge Stretch per Side
-Into-
5 Bench Press With a Pause on Your Chest

Secondary Strength Movement

Bench Press

30 Minutes Build to Heavy 1 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Bench Press 3 Sets X 8 Reps With a 3 Second Pause of the Chest / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 12 Reps/ Rest 1 Minute
3) Db Bent Over Row 3 Sets X 8 Reps / Rest 1 Minute
Flash

Wednesday, June 5th, 2024 - Flash Class

General Warm-Up

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

Strength

Bench Press
Build to a Heavy 7 Rep Bench Press in 15 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
AMRAP ~ 10 Minutes
Competitive
30 Double Unders
15 Power Snatches (75/55)
Performance
30 Double Unders or 50 Single Unders
15 Power Snatches (45/35)
Lifestyle
30 Single Unders
15 Power Snatches

Notes

Round 1
15 Penguin Hops
15 PVC Behind the Neck Press
15 Scap Push-up

Round 2
20 Double Unders
15 PVC Overhead Squat
15 Push-up or Knee 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.
Bootcamp

Tuesday, June 4th, 2024 - Bootcamp

General Warm-Up

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

Strength

Cleans
In 15 Minutes 
2 Clean High Pulls + 1 Power Clean

WOD

Workout Format
5 Rounds for Time (23 Minute Time Cap)
Competitive
20/15 Cal Row
12 Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges (35/25)
Performance
20/15 Cal Row
12 Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges (25/15)
Lifestyle
1 Minute Row
12 No Push-up Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges

Notes

Round 1
10/8 Cal Bike
8 Inch Worm
1 Gym Length Single Arm Db Overhead Carry per Side

Round 2
10/8 Cal Bike
8 Inch Worm to Push-up
1 Gym Length Single Arm Db Overhead Lunges per Side

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

Tuesday, June 4th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format
5 Rounds for Time (23 Minute Time Cap)
Competitive
20/15 Cal Row
12 Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges (35/25)
Performance
20/15 Cal Row
12 Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges (25/15)
Lifestyle
1 Minute Row
12 No Push-up Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges

Notes

Round 1
10/8 Cal Bike
8 Inch Worm
1 Gym Length Single Arm Db Overhead Carry per Side

Round 2
10/8 Cal Bike
8 Inch Worm to Push-up
1 Gym Length Single Arm Db Overhead Lunges per Side
Bootcamp

Monday, June 3rd, 2024 - Bootcamp

General Warm-Up

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

Strength

Zercher Squat
Build to a Heavy 7 Reps in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
For Time
Competitive
100 Single Unders
15 Chest to Bar Pull-Ups
75 Crossover Skips
25 Pull-Ups
50 Double Unders
35 Ring Rows
Performance
100 Single Unders
15 Jumping Chest to Bar Pull-Ups
75 Crossover Skips
25 Jumping Pull-Ups
50 Double Under Attempts
35 Ring Rows
Lifestyle
75 Single Unders
15 Jumping Pull-Ups
50 Crossover Skips
25 Ring Rows
50 Single Unders
35 Ring Rows

Notes

Round 1
60 Skip
15 Squat to Med Ball
12 Scap Pull-Ups

Round 2
30 Cross Overs
12 Med Ball Hug Squat
10 Ring Rows

Round 3
15 Double Unders
10 Empty Bar Zercher Squat
8 Pull-up or Assisted Pull-up
Strength

Monday, June 3rd, 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 1 Rep / Rest 2-5 Minutes

Accessory

20 Minutes For
1) Back Squat 3 Sets X 6 Reps With a 3 Second Eccentric / Rest 1.5 Minutes
2) Bulgarian Split Squats 3 Sets X 8 Reps per Side/ Rest 1 Minute
3) Db Stiff Leg Deadlift 3 Sets X 10 Reps / Rest 1 Minute
Flash

Monday, June 3rd, 2024 - Flash Class

General Warm-Up

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

Strength

Zercher Squat
Build to a Heavy 7 Reps in 15 Minutes
*Rest 2-3 Minutes Between Hard Sets

WOD

Workout Format
For Time
Competitive
100 Single Unders
15 Chest to Bar Pull-Ups
75 Crossover Skips
25 Pull-Ups
50 Double Unders
35 Ring Rows
Performance
100 Single Unders
15 Jumping Chest to Bar Pull-Ups
75 Crossover Skips
25 Jumping Pull-Ups
50 Double Under Attempts
35 Ring Rows
Lifestyle
75 Single Unders
15 Jumping Pull-Ups
50 Crossover Skips
25 Ring Rows
50 Single Unders
35 Ring Rows

Notes

Round 1
60 Skip
15 Squat to Med Ball
12 Scap Pull-Ups

Round 2
30 Cross Overs
12 Med Ball Hug Squat
10 Ring Rows

Round 3
15 Double Unders
10 Empty Bar Zercher Squat
8 Pull-up or Assisted Pull-up
Strength

Sunday, June 2nd, 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

Push Press

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

Accessory

20 Minutes
1) Db Strict Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Seated Overhead Db Tricep Extensions 3 Sets X 8 Reps / Rest 1 Minute
3) Band Pull Aparts 3 Sets X 15 Reps / Rest 1 Minute
Gymnastics

Sunday, June 2nd, 2024 – Gymnastics

Warm Up (5 minutes)

3-5 minutes of light cardio (jogging, jumping jacks, etc.)
Dynamic stretches targeting shoulders, back, and arms.

Strength Training (30 minutes)

Assisted Kipping Pull-Ups
4 Sets X 5-8 Reps (Use a Light Resistance Band for Assistance)
Dumbbell Rows
3 Sets X 10-12 Reps (Each Arm)
Push-Ups
3 Sets X 10-12 Reps

Skill Work (20 minutes)

Kipping Pull-up Practice
4 Set X 15-20 Focus on Generating More Power From Your Hips and Legs.
Hollow Body Hold
3 Sets X 20-30 Seconds

Cool Down (5 minutes)

Static stretching for shoulders, back, and arms.
Olympic Weightlifting

Saturday, June 1st, 2024 - Olympic Weightlifting 170.1

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x Empty Bar Lat & Elbow Flossing
5x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Hip Flexor Stretch

Snatch Warm Up: 5 Minutes

A) 3 sets : 5 Mid-Thigh High Pull + 5 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets: 1 Hang Snatch + 1 Snatch + 2 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: 1 Hang Clean + 1 Clean
w/ empty bar

Snatch Work

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

Clean Work

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

Saturday, June 1st, 2024 - Olympic Weightlifting 170.2

Warm Up - 10 Minutes

A) 3 sets:
5x 2-second Paused At Knee Clean Deadlift w/ empty bar
B) 3 sets: 5 BTN Strict Press w/ empty bar

Front Squat

E2:30MOM6
1x 2s Pause + 1x 1 1/4 Front Squat + 2 Front Squat = TOTAL OF 4 REPS PER SET
1st set: 60%
2nd set: 60%
3rd set: 65%
4th set: 65%
5th set: 70%
6th set: 70%
% of Back Squat

Clean Pull Work

E2:00MOM3
1x 2 second pause at knee + 2 floating pulls
3x @ 85%
3x @ 85%
3x @ 90%
3x @ 90%
% of Clean

BTN Push Jerk + BTN Split Jerk w/ Jerk Grip

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

Saturday, June 1st, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
For Time ~ 25 Minutes
Competitive
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Performance
75 Jumping Pull-Ups
75 Elevated Push-Ups
100 Sit-Ups
100 Air Squats
Lifestyle
50 Ring Rows
50 Elevated Push-Ups
75 Sit-Ups
75 Air Squats

Notes

Round 1
15 Scap Pull-up
15 Scap Push-up
15 Crunch
15 Squat to Med Ball

Round 2
10 Negative Pull-up
10 Negative Push-Ups
15 Sit-up
15 Squat
Bootcamp

Friday, May 31st, 2024 - Bootcamp

General Warm-Up

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

Strength

Sumo Deadlifts
20 Minutes to Build
3 Reps Sumo Deadlift
*Rest 2-3 Minutes between hard sets

WOD

Workout Format
For Time (15 Minute Time Cap)
Competitive
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double Unders
Performance
1-3-6-9-15-21 Scaled Wall Walks
10-30-60-90-150-210 Single/Doubles or Double Attempts
Lifestyle
1-3-6-9-15-21 Inchworms
10-30-60-90-150-210 Single Unders

Notes

Round 1
8 Inch Worms
25 Single Unders
15 PVC on Back Hip Hinge

Round 2
6 Inch Worms With Push-up
15 Penguin Hops
15 PVC Good Morning

Round 3
4 Wall Walk
15 Double Unders
10 PVC Sumo Deadlift
Strength

Friday, May 31st, 2024 – Deadlift

General Warm-Up

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

Deadlift

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

Accessory

Deadlift
20 Minutes
1) Sumo Deadlift 3 Sets X 6 Reps per Side / Rest 1.5 Minutes
2) Bulgarian Split Squats 3 Sets X 10 Reps per Side / Rest 1 Minute
3) Farmer Hold 3 Sets X 30 Seconds / Rest 1 Minute
Flash

Friday, May 31st, 2024 - Flash Class

General Warm-Up

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

Strength

Sumo Deadlifts
12 Minutes to Build
3 Reps Sumo Deadlift
*Rest 2-3 Minutes between hard sets

WOD

Workout Format
For Time (15 Minute Time Cap)
Competitive
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double Unders
Performance
1-3-6-9-15-21 Scaled Wall Walks
10-30-60-90-150-210 Single/Doubles or Double Attempts
Lifestyle
1-3-6-9-15-21 Inchworms
10-30-60-90-150-210 Single Unders

Notes

Round 1
8 Inch Worms
25 Single Unders
15 PVC on Back Hip Hinge

Round 2
6 Inch Worms With Push-up
15 Penguin Hops
15 PVC Good Morning

Round 3
4 Wall Walk
15 Double Unders
10 PVC Sumo Deadlift
Bootcamp

Thursday, May 30th, 2024 - Bootcamp

General Warm-Up

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

Strength

Pull Ups
Every 2 Minutes on the Minute X 4 Rounds
10 Strict Pull-Ups or Assisted Pull-Ups or Ring Rows
Bent Over Rows
Every 2 Minutes on the Minute X 4 Rounds
8 Bent Over Barbell Rows

WOD

Workout Format
AMRAP 15 Minutes
Competitive
400M Run
20 Alt. Db Snatches (50/35)
20 Sit-Ups
Performance
400M Run
20 Alt. Db Snatches (35/25)
20 Sit-Ups
Lifestyle
200M Run
20 Alt. Db Snatches
20 Crunches

Notes

Round 1
15 Shuttle Runs
10 Scap Pull-Ups
10 Single Db Deadlifts
10 Crunches

Round 2
15 Shuttle Runs
8 Pull-Ups
10 Db Snatches
10 Sit-Ups
Flash

Thursday, May 30th, 2024 - Flash Class

General Warm-Up

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

Strength

Pull Ups (16 Minutes)
Every 1 Minutes on the Minute X 4 Rounds
6 Strict Pull-Ups or Assisted Pull-Ups or Ring Rows

WOD

Workout Format
AMRAP 15 Minutes
Competitive
400M Run
20 Alt. Db Snatches (50/35)
20 Sit-Ups
Performance
400M Run
20 Alt. Db Snatches (35/25)
20 Sit-Ups
Lifestyle
200M Run
20 Alt. Db Snatches
20 Crunches

Notes

Round 1
15 Shuttle Runs
10 Scap Pull-Ups
10 Single Db Deadlifts
10 Crunches

Round 2
15 Shuttle Runs
8 Pull-Ups
10 Db Snatches
10 Sit-Ups
Bootcamp

Wednesday, May 29th, 2024 - Bootcamp

General Warm-Up

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

Strength

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

WOD

Workout Format
5 Rounds ~ For Reps (14 Minute Time Cap)
Competitive
5 Db Bench Press (70/45)
15 Box Jump Overs
Performance
5 Db Bench Press (50/30)
15 Box Step Overs
Lifestyle
5 Db Bench Press
15 Box Step Overs

Notes

Round 1
15 Band Ticep Extensions
12 Empty Bar Bench Press
16 Box Step UPS

Round 2
15 Band Overhead Press
12 Empty Bar Bench Press
8 Box Jumps
Strength

Wednesday, May 29th, 2024 – Bench Press

General Warm-Up

10 Push-Ups or Elevated Push-up
15 Band Pull Aparts
30 Second Lunge 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) Db Bench Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Single Arm Band Tricep Extensions 3 Sets X 12 Reps per Side / Rest 1 Minute
3) Barbell Bent Over Row 3 Sets X 8 Reps / Rest 1 Minute
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