Workouts

Today & Previous Upcoming
Strength

Sunday, May 19th, 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) Strict Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Tricep Push-Ups 3 Sets X 8 Reps / Rest 1 Minute
3) Ring Row 3 Sets X 12 Reps (Last Set Max Reps) / Rest 1 Minute
Gymnastics

Sunday, May 19th, 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)

Pull-up Negatives
4 Sets X 3-5 Reps (Focus on Controlling the Descent Phase)
Barbel Bent Over Rows
3 Sets X 8-10 Reps
Bicep Curls
3 Sets X 10-12 Reps
Tricep Dips
3 Sets X 10-12 Reps

Skill Work (20 minutes)

Kipping Pull-up Progression
4 Sets X 15-20 Reps
Practice the Kipping Motion, Focusing on Timing and Coordination.
Hanging Leg Raises
3 Sets X 10-12 Reps
To Strengthen Core Muscles

Cool Down (5 minutes)

Static stretching for shoulders, back, and arms.
Bootcamp

Saturday, May 18th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format
AMRAP ~ 20 Minutes in Pairs
Competitive
4 Sync Db Thrusters (50/35)
16 Split V-Ups
128 Split Double Unders
Performance
4 Sync Db Thrusters (35/25)
16 Split Sit-Ups
128 Split Double Unders or 200 Split Single Unders
Lifestyle
4 Sync Db Thrusters
16 Split Sit-Ups
128 Split Single Unders

Notes

Round 1
10 Squats to Med Ball
12 Sit-Ups
20 Skips

Round 2
10 Empty Hands Thrusters to Med Ball
12 Leg Raises
20 Skips

Round 3
8 Db Thrusters
8 V-Ups
20 Skips
Strength

Saturday, May 18th, 2024 - ATS Day 101

Warm Up: 10 minutes

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

BTN Push Press + BTN Push Jerk w/ Jerk Grip

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

Secondary Strength Movement

Back Squat

E2:30MOM7
Establish a 4RM Back Squat
1st set: 4x 60%
2nd set: 4x 65%
3rd set: 4x 70%
4th set: 4x 75%
5th set: 4x…
6th set: 4x…
7th set: 4x …
% of Back Squat

Snatch Pull to Explode

E2:00MOM3
4x @ 90%
4x @ 95%
4x @ 100%
% of Clean
Strength

Saturday, May 18th, 2024 - OLY Foundations Day 169

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x Plate Halo’s
10x KB Goblet Squat w/ Light-Mod KB’s
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 Hang 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 Hang Clean
w/ empty bar

Snatch Work

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

Clean Work

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

Friday, May 17th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
12 PVC Snatch Grip Deadlifts
12 PVC Good Morning
20 Seconds Dead Hang

Round 2
12 PVC Overhead Squats
12 PVC Sumo Deadlift
20 Seconds Dead Hang

Round 2
12 PVC Drop Snatch
12 Empty Bar Sumo Deadlift
20 Seconds Dead Hang

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

Strength

Sumo Deadlifts
Every 3 Minutes X 5 Rounds
7 Reps Sumo Deadlift

WOD

Workout Format
4 Rounds for Time ~ 14 Minutes Time Cap
Competitive
12 Snatches (95/65)
100M Double KB Farmer Carry (50/35)
Performance
12 Snatches (45/35)
100M Double KB Farmer Carry (35/25)
Lifestyle
3 Rounds for Time
12 Snatches
100M Double KB Farmer Carry
Strength

Friday, May 17th, 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 / Rest 1.5 Minutes
2) Barbell Good Morning 3 Sets X 15 Reps / Rest 1 Minute
3) Plate Pinch 4 Sets X 20 Seconds / Rest 1 Minute
Flash

Friday, May 17th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
12 PVC Snatch Grip Deadlifts
12 PVC Good Morning
20 Seconds Dead Hang

Round 2
12 PVC Overhead Squats
12 PVC Sumo Deadlift
20 Seconds Dead Hang

Round 2
12 PVC Drop Snatch
12 Empty Bar Sumo Deadlift
20 Seconds Dead Hang

- Into -
In 4 Minutes
7 Sumo Deadlift Build to Your Starting Working Weight

Strength

Sumo Deadlifts
In 9 Minutes, Build to a Heavy
7 Reps Sumo Deadlift

WOD

Workout Format
4 Rounds for Time ~ 14 Minutes Time Cap
Competitive
12 Snatches (95/65)
100M Double KB Farmer Carry (50/35)
Performance
12 Snatches (45/35)
100M Double KB Farmer Carry (35/25)
Lifestyle
3 Rounds for Time
12 Snatches
100M Double KB Farmer Carry
Bootcamp

Thursday, May 16th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
12 Assisted Squats
12 Pvc Strict Press
10 Negative Push-Ups

Round 2
12 Pvc Front Squat
12 Pvc Push Press
8 Inchworm Push-Ups

Round 3
10 PVC Thrusters
12 PVC Push Press
8 Feet Moving Inchworm to Push-up

- 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

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

WOD

Workout Format
For Time (10 Minutes Time Cap)
Competitive
60 Thrusters
Every Break Do 5 Burpees
(95/65)
Performance
60 Thrusters
Every Break Do 5 Burpees
(45/35)
Lifestyle
60 Thrusters
Every Break Do 3 No Push-Up Burpees
Flash

Thursday, May 16th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
12 Assisted Squats
12 Pvc Strict Press
10 Negative Push-Ups

Round 2
12 Pvc Front Squat
12 Pvc Push Press
8 Inchworm Push-Ups

Round 3
10 PVC Thrusters
12 PVC Push Press
8 Feet Moving Inchworm to Push-up

- 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

In 9 Minutes
3 Single Clean and Jerks Build Weight

WOD

Workout Format
For Time (10 Minutes Time Cap)
Competitive
60 Thrusters
Every Break Do 5 Burpees
(95/65)
Performance
60 Thrusters
Every Break Do 5 Burpees
(45/35)
Lifestyle
60 Thrusters
Every Break Do 3 No Push-Up Burpees
Bootcamp

Wednesday, May 15th, 2024 - Bootcamp

General Warm-Up

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

Strength

Round 1
10 Negative Push-up
15 Band Pull Apart
8 Empty Bar Bench

Round 2
12 Elevated Push-Ups
12 Ring Rows
8 Empty Bar Bench

Round 3
8 Push-Ups
8 Pull-Ups or Assisted
8 Empty Bar Bench

- Into -
Every Minute on the Minute X 4 Minutes
7 Close Grip Bench Press ~ Build to your Starting Working Weight

Strength

Bench Press
Every 3 Minute X 5 Rounds
7 Reps Close Grip Bench Press

WOD

Workout Format
For Time (14 Minute Time Cap)
Competitive
21-15-9
Bench Press @ Bodyweight
Strict Pull-Ups
Performance
21-15-9
Bench Press @ 65% 1 RM
Assisted Strict Pull-Ups
Lifestyle
21-15-9
Bench Press
Ring Rows
Strength

Wednesday, May 15th, 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 3 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Spoto Bench Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 12 Reps / Rest 1 Minute
3) Pull-up 3 Sets X 8 Reps / Rest 1 Minute
Flash

Wednesday, May 15th, 2024 - Flash Class

General Warm-Up

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

Strength

Round 1
10 Negative Push-up
15 Band Pull Apart
8 Empty Bar Bench

Round 2
12 Elevated Push-Ups
12 Ring Rows
8 Empty Bar Bench

Round 3
8 Push-Ups
8 Pull-Ups or Assisted
8 Empty Bar Bench

- Into -
In 4 Minutes
7 Close Grip Bench Press ~ Build to your Starting Working Weight

Strength

Bench Press
In 9 Minutes, Build to a Heavy
7 Reps Close Grip Bench Press

WOD

Workout Format
For Time (14 Minute Time Cap)
Competitive
21-15-9
Bench Press @ Bodyweight
Strict Pull-Ups
Performance
21-15-9
Bench Press @ 65% 1 RM
Assisted Strict Pull-Ups
Lifestyle
21-15-9
Bench Press
Ring Rows
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

Push Press

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

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
Gymnastics

Sunday, May 12th, 2024 – Gymnastics

Warm Up (5 minutes)

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

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

Cool Down (5 minutes)

Static stretching for shoulders, back, and core muscles.
Prev1...7980818283...177Next