Workouts

Today & Previous Upcoming
Flash

Wednesday, February 21st, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Runner Rebounds
High Plank Rocks
Push-Ups

Strength

In 7 Minutes Build to a Heavy 5 Bench Press
- Rest 2 Minutes -
1 Set x Max Reps @ 10% Less Than the Weight of Your Last Set of 5

WOD

Workout Format
AMRAP 12 - In Pairs
Competitive
16 - 25 Ft Shuttle Runs Together
25 Sync Sit-Ups
8 Handstand Wall Walks, You Go I Go Style
Performance
16 - 25 Ft Shuttle Runs Together
25 Sync Sit-Ups
8 Scaled Handstand Wall Walks, You Go I Go Style
Lifestyle
16 - 25 Ft Shuttle Runs Together
25 Sync Crunches
8 Inch Worms, You Go I Go Style

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds Of:
3 Shuttle Runs
5 Sync Sit-Ups
2 Wall Walks
Bootcamp

Tuesday, February 20th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
PVC Back Rack Shoulder Front to Back
Dynamic Squat
Right Knee Over Toes Split Squats
Left Knee Over Toes Split Squats
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 65% 1RM or Build Weight

Strength

In 7 Minutes Build to a Heavy 5 Back Squat
- Rest 2 Minutes -
1 Set x Max Reps @ 10% Less Than the Weight of Your Last Set of 5
Every 3 Minutes on the Minute x 3 Rounds
Front Squats x 6 Reps
Air Squats x Max Unbroken Reps

WOD

Workout Format
4 Rounds for Time (15 Min Cap)
Competitive
8 Box Jump Overs (30”/24”)
12 DB Snatches (50/35)
16/12 Cal Row
Performance
8 Box Jump Overs (24”/20”)
12 DB Snatches (35/25)
13/10 Cal Row
Lifestyle
8 Box Jump or Step Overs
12 DB Snatches
10/8 Cal Row

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
Build up to Your Box Jump Height
Set 1) Lowest Box 3 Reps
Set 2) Working Box 2 Reps
Build to Your DB Weight
Set 1) 5 Reps
Set 2) 3 Reps
Set 3) 1-3 Reps at Working Weight
20 Sec Row
Flash

Tuesday, February 20th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
PVC Back Rack Shoulder Front to Back
Dynamic Squat
Right Knee Over Toes Split Squats
Left Knee Over Toes Split Squats
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 65% 1RM or Build Weight

Strength

In 7 Minutes Build to a Heavy 5 Back Squat
- Rest 2 Minutes -
1 Set x Max Reps @ 10% Less Than the Weight of Your Last Set of 5

WOD

Workout Format
4 Rounds for Time (15 Min Cap)
Competitive
8 Box Jump Overs (30”/24”)
12 DB Snatches (50/35)
16/12 Cal Row
Performance
8 Box Jump Overs (24”/20”)
12 DB Snatches (35/25)
13/10 Cal Row
Lifestyle
8 Box Jump or Step Overs
12 DB Snatches
10/8 Cal Row

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
Build up to Your Box Jump Height
Set 1) Lowest Box 3 Reps
Set 2) Working Box 2 Reps
Build to Your DB Weight
Set 1) 5 Reps
Set 2) 3 Reps
Set 3) 1-3 Reps at Working Weight
20 Sec Row
Bootcamp

Monday, February 19th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
2 Rounds / 20 Seconds Each
Wrist Rotations
Band Pull Overs
KB Crush Grip Overhead Press
Dynamic Squats

WOD

Workout Format
5 Rounds in Teams of 4
Competitive
8 Deficit Push-Ups Each
12 Jump Lunges Each
6 Pull-Ups Each
- Into -
100 Jump Squats
* Every Minute on the Minute *
3 Burpees
Performance
8 Push-Ups Each
12 Lunges Each
6 Pull-Ups or Jumping Pull-Ups Each
- Into -
100 Air Squats
* Every Minute on the Minute *
3 Burpees
Lifestyle
8 Each Elevated Push-Ups
12 Lunges Each
6 Jumping Pull-Ups or Ring Rows Each
- Into -
100 Assisted Squats
* Every Minute on the Minute *
3 No Push-up Burpees

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds Of:
5 Push-Ups
6 Lunges
3 Pull-Ups
3 Air Squats
2 Burpees
Strength

Sunday, February 18th, 2024 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Small Arm Circles
Big Arm Circles
Empty Bar Strict Press
Empty Bar Row

Accessory

In 20 Minutes
1) Db Strict Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Close Grip Push-up 3 Sets X 12 Reps / Rest 1 Minute
3) Db Upright Row 3 Sets X 12 Reps / Rest 1 Minute

Push Press

20 Minutes Build to Heavy 4 Reps / Rest as Needed / Starting at Empty Bar
Bootcamp

Saturday, February 17th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
2 Rounds / 20 Seconds Each
Big Arm Circles
Band Bicep Curls
Full Rom Ring Rows
Pogo Hops
Long Jumps

WOD

Workout Format
For Time~ In Pairs ~ Split Work
Competitive
200 Wall Balls (20/14)
150 Cals Row
100 Burpee Box Jump Overs (24/20)
150 Double Db Clean and Jerk (35/25)
200 Double Unders
Performance
200 Wall Balls (14/10)
150 Cals Row
100 Burpee Box Jump or Step Overs (24/20)
150 Double Db Clean and Jerk (25/15)
100 Double Unders or 170 Single Unders
Lifestyle
150 Wall Balls
100 Cals Row
50 Burpee Box Step Overs
100 Double Db Clean and Jerk
150 Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Wall Balls
20 Sec Row
2 Burpee Box Jump Overs
4 Double Db Clean and Jerk
15 Double Unders
Strength

Saturday, February 17th, 2024 - ATS Day 89

Secondary Strength Movement

Back Squat

E2:30MOM5
1st set: 5 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 85%
5th set: 2 @ 90%
% of Back Squat

Clean Warm Up: 10 minutes

A) 3 sets: 5 Muscle Clean + 5 No-Feet Clean
w/ empty bar
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar

Clean Complex

E2:30MOM5
2 Paused Clean (2s at knee + 2s at hip) + 1 Clean
60-70% of Clean/ Light to Moderate

Paused Clean Pull

(2s at knee + 2s mid thigh + 2s power then pull)
E2:00MOM3
3 @ 80%
% of Clean
General

Saturday, February 17th, 2024 - OLY Foundations Day 157

Warm Up - 3 Rounds, 10 Minutes

10x Band Shoulder Rotations
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 10 Minutes

A) 3 sets : Dip & Finish + Dip Hip Pull + Dip Muscle Snatch
w/ empty bar
B) 3 sets: 3 Tall Snatch w/ 3s pause in bottom

Snatch Work

E2:00MOM5
1 Dip Snatch Shrug Pull + 1 Dip High Pull
+ 1 Dip Snatch w/ 2s pause in catch
1st & 2nd set: 60%
3rd set: 65%
4th & 5th set: 70%
% of Snatch

Snatch Grip Push Press

E130MOM5
3x
1st & 2nd set: 60%
3rd set: 65
4th & 5th set: 70%

Snatch Pull Work

E2:00MOM3
1 Dip Shrug Pull + 1 At-Knee High Pull
+ 1 Pull (Floor)
80%
% of Snatch
Bootcamp

Friday, February 16th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 50% 1RM or Build Weight
3 Deadlift @ Approx. 60% 1RM or Build Weight
1 Deadlift @ Approx. 65% 1RM or Build Weight

Strength

Sumo Deadlifts
Every 2 Minutes on the Minute X 3 Rounds
Sumo Deadlift 3 Reps @ Approx. 70% 1RM or Build Each Set
Every 4 Minutes on the Minute X 3 Rounds
6 Back Squat With a 2 Second Pause at the Bottom
15 Dumbbell Glute Bridge

WOD

Workout Format
For Time ~ 4 Rounds
Competitive
4 DB Snatch (90/60)
75 Double Unders
Performance
4 DB Snatch (50/35)
75 Double Unders or 125 single unders
Lifestyle
4 DB Snatch
75 Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Db Snatch
15 Double Unders
Strength

Friday, February 16th, 2024 – Deadlift

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Romanian Deadlifts With Empty Bar
Glute Bridge
Band Pull Aparts

Accessory

In 20 Minutes
1) Double Db Sumo Deadlift 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Chest Supported Db Row 3 Sets X 10 Reps / Rest 1 Minute
3) Alternating Bicep Curls 3 Sets X 12 Reps / Rest 1 Minute

Deadlift

20 Minutes Build to Heavy 4 Reps / Rest as Needed / Starting at Empty Bar
Flash

Friday, February 16th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
-Into-
6 Minutes to Perform
15 Empty Bar Sumo Deadlift
8 Sumo Deadlift @ Approx. 40% 1RM or Build Weight
6 Sumo Deadlift @ Approx. 50% 1RM or Build Weight
3 Sumo Deadlift @ Approx. 60% 1RM or Build Weight
1 Sumo Deadlift @ Approx. 65% 1RM or Build Weight

Strength

Every 2 Minutes on the Minute X 3 Rounds
Sumo Deadlift 3 Reps @ Approx. 70% 1RM or Build Each Set.

WOD

Workout Format
For Time ~4 Rounds
Competitive
4 Db Snatch (80/55)
75 Double Unders
Performance
4 Db Snatch (50/35)
75 Double Unders or 125 Single Unders
Lifestyle
4 Db Snatch
75 Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Db Snatch
15 Double Unders
Bootcamp

Thursday, February 15th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
PVC Pull Throughs
PVC Overhead Squat
Extra Rom KB Pull Over
Dumbbell Wrist Curl and Extensions
-Into-
4 Minutes to Perform 2 Rounds Of
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Snatch Squats (Go Deeper Each Rep)
3 Overhead Squat

Strength

Every Minute on the Minute X 4 Rounds
1) 4 Muscle Snatches @ Challenging Weight
2) 3 Muscle Snatches @ a Little Bit Heavier
3-4) 2 Muscle Snatches @ a Little Bit Heavier
Every 1:15 Minutes on the Minute X 3 Rounds
8 Strict Pull-Ups
Last Round Max Pull-Ups
Every 2 Minutes on the Minute X 3 Rounds
8 Bent Rear Delt Flys
12 Hammer Curls

WOD

Workout Format
As Many Reps As Possible In 10 Minutes
Competitive
10 Ring Hold Leg Raises
10 Wall Balls (30/20)
250M Row
Performance
10 Strict Hanging Leg Raises
10 Wall Balls (20/14)
250M Row
Lifestyle
10 Lying Leg Raises
10 Wall Balls
1 Minute Row

Conditioning Warm-Up

5 Minutes To Do 3-5 Rounds of WOD Warm-Up
3 Ring Hold Leg Raises
3 Wall Balls
20 Sec Row
Flash

Thursday, February 15th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
PVC Pull Throughs
PVC Overhead Squat
Extra Rom KB Pull Over
Dumbbell Wrist Curl and Extensions
-Into-
4 Minutes to Perform 2 Rounds Of
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Snatch Squats (Go Deeper Each Rep)
3 Overhead Squat

Strength

Every Minute on the Minute X 4 Rounds
1) 4 Muscle Snatches @ Challenging Weight
2) 3 Muscle Snatches @ a Little Bit Heavier
3-4) 2 Muscle Snatches @ a Little Bit Heavier

WOD

Workout Format
As Many Reps As Possible In Possible
Competitive
10 Ring Hold Leg Raises
10 Wall Balls (30/20)
250M Row
Performance
10 Strict Hanging Leg Raises
10 Wall Balls (20/14)
250M Row
Lifestyle
10 Lying Leg Raises
10 Wall Balls
1 Minute Row

Conditioning Warm-Up

5 Minutes to Do 3-5 Rounds of WOD Warm-up
3 Ring Hold Leg Raises
3 Wall Balls
20 Sec Row
Bootcamp

Wednesday, February 14th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
1 Rounds / 20 Seconds Each
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
Knee Over Toe Lunge Left
Knee Over Toe Lunge Right
Dynamic Squats
-Into-
5 Minutes to Perform 2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat
-Into-
10 Close Grip Bench Press @ a Warm-up Weight

Strength

Every 1 Minute on the Minute X 4 Rounds
2 Squat Cleans @ a Challenging Weight
Every 2 Minutes on the Minute X 3 Rounds
Close Bench Press 8 Reps @ a Challenging Weight

WOD

Workout Format
As Many Reps As Possible ~ 20 Minutes ~ In Pairs
Competitive
20 Alternating Lunges Sync
20 Hand Release Push-Ups Sync
20 Knees to Elbows Split
20 Burpees Split
Performance
20 Alternating Lunges Each
20 Hand Release Push-Ups Each
20 Knee Raises Split
20 Burpees Split
Lifestyle
20 Assisted Lunges Each
20 Elevated Push-Ups Each
20 Lying Knee Raises Split
20 No Push-up Burpees Split

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
4 Lunges
5 Push-Ups
4 Knees to Elbows
2 Burpees
Strength

Wednesday, February 14th, 2024 – Bench Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Small Arm Circles
Big Arm Circles
Elevated Push-up
Band Pull Aparts

Secondary Strength Movement

Bench Press

20 Minutes Build to Heavy 4 Reps / Rest as Needed / Starting at Empty Bar

Accessory

20 Minutes 
1) Close Grip Bench Press 3 Sets X 8 Reps / Rest 1 Minutes
2) Barbell Skull Crusher 3 Sets X 12 Reps / Rest 1 Minute
3) Db Bent Over Row 3 Sets X 12 Reps / Rest 1 Minute
Flash

Wednesday, February 14th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
Knee Over Toe Lunge Left
Knee Over Toe Lunge Right
Dynamic Squats
-Into-
5 Minutes to Perform 2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat

Strength

Every 1 Minute on the Minute X 4 Rounds
2 Squat Cleans @ a Challenging Weight

WOD

Workout Format
As Many Reps As Possible In 20 Minutes ~ In Pairs
Competitive
20 Alternating Lunges Sync
20 Hand Release Push-Ups Sync
20 Knees to Elbows Split
20 Burpees Split
Performance
20 Alternating Lunges Each
20 Hand Release Push-Ups Each
20 Knee Raises Split
20 Burpees Split
Lifestyle
20 Assisted Lunges Each
20 Elevated Push-Ups Each
20 Lying Knee Raises Split
20 No Push-up Burpees Split

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
4 Lunges
5 Push-Ups
4 Knees to Elbows
2 Burpees
Bootcamp

Tuesday, February 13th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Bent Over Band Lat Pull In
Extra Rom Db Tricep Extensions
PVC Progressivly Deep Overhead Squats
PVC Overhead Drop Snatch
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Strict Press
8 Barbell Push Press @ Approx. 40% 1RM or Build Weight
5 Barbell Push Press @ Approx. 50% 1RM or Build Weight
1 Barbell Push Press @ Approx. 60% 1RM or Build Weight

Strength

Every Minute on the Minute X 4 Rounds
2 Pause at the Knee Snatches @ a Challenging Weight
Every 1 Minutes on the Minute X 5 Rounds
1 Push Jerk + 1 Split Jerk @ 70% 1RM or a Challenging Weight
Every 2 Minutes on the Minute X 3 Rounds
8 Db Strict Press
15 Ring Rows (As Hard as You Can)

WOD

Workout Format
For Time ~ 6 Rounds
Competitive
8 Strict Weighted Pull-Ups (20/14)
15 Box Jump Overs (24/20)
Performance
8 Pull-Ups
15 Box Jump Overs (24/20)
Lifestyle
8 Ring Rows
15 Box Step Overs (24/20)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
2 Strict Weighted Pull-Ups
5 Box Jump Overs
Flash

Tuesday, February 13th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Bent Over Band Lat Pull In
Extra Rom Db Tricep Extensions
PVC Progressively Deep Overhead Squats
PVC Overhead Drop Snatch
-Into-
6 Minutes to Perform 2 Rounds Of
15 Empty Bar Push Press
8 Barbell Push Press @ Approx. 40% 1RM or Build Weight
5 Barbell Push Jerk @ Approx. 50% 1RM or Build Weight
1 Barbell Split Jerk @ Approx. 60% 1RM or Build Weight

Strength

Every Minute on the Minute X 5 Rounds
1 Push Jerk + 1 Split Jerk @ 70% 1RM or a challenging weight

WOD

Workout Format
For Time ~ 6 Rounds
Competitive
8 Strict Weighted Pull-Ups (20/14)
15 Box Jump Overs (24/20)
Performance
8 Pull-Ups
15 Box Jump Overs (24/20)
Lifestyle
8 Ring Rows
15 Box Step Overs (24/20)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Strict Weighted Pull-Ups
5 Box Jump Overs
Bootcamp

Monday, February 12th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
1 Rounds / 20 Seconds Each
PVC Wrist Stretch
Dynamic Squat
Db Pull Overs
Seated on Bench Good Morning
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Front Squat
8 Barbell Front Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Front Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Front Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Front Squat @ Approx. 65% 1RM or Build Weight

Strength

Front Squat
Every 2 Minutes on the Minute X 3 Rounds
Front Squat 5 Reps @ Approx. 65% 1RM or Build Each Set
Every 4 Minutes on the Minute X 3 Rounds
Db Walking Lunges X 12 Reps per Side
Barbell Siff Leg Deadlifts X 8 Reps

WOD

Workout Format
As Many Reps As Possible ~ 12 Minutes
21-15-9
Competitive
Deadlifts (135/95)
Handstand Push-Ups
Row Cals
Performance
Deadlifts (95/65)
Hand Release Push-Ups
Row Cals
Lifestyle
Deadlifts
Elevated Push-Ups
Row Cals

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
4 Deadlifts
2 Handstand Push-Ups
20 Sec Row
Strength

Monday, February 12th, 2024 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Lunges
Air Squats
Glute Bridge

Secondary Strength Movement

Back Squat

20 Minutes Build to Heavy 4 Rep / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
1) Heel Elevated Back Squat 3 Sets X 6 Reps With a 3 Seconds Eccentric / Rest 1.5 Minutes
2) Dumbbell Romanian Deadlifts 3 Sets X 8 Reps / Rest 1.5 Minute
3) Standing Db Calf Raises 3 Sets X 15 Reps / Rest 1 Minute
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