Workouts

Today & Previous Upcoming
Flash

Monday, February 12th, 2024 - Flash Class

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

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

Sunday, February 11th, 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) Strict Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 12 Reps / Rest 1 Minute
3) Db Lateral Raise 3 Sets X 15 Reps / Rest 1 Minute

Push Press

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

Saturday, February 10th, 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 Circles
Push-up to Downward Dog
Pvc Pass Throughs
Front Foot Elevated Deep Lunges

WOD

Workout Format
20 Rounds ~ In Pairs ~ For Time ~ Split Rounds
Competitive
20 Double-Unders
10 Bar-Facing Burpees
5 Overhead Squats (95/65)
Performance
20 Double-Unders or 30 Single Unders
10 Bar-Facing Burpees
5 Overhead Squats (45/35)
Lifestyle
20 Single Unders
10 No Push-up Burpees
5 Front Squats (45/35)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
10 Double-Unders
3 Bar-Facing Burpees
3 Overhead Squats
Strength

Saturday, February 10th, 2024 - ATS Day 88

Secondary Strength Movement

Back Squat

E2:30MOM4
1st set: 7 @ 65%
2nd set: 5 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 2 @ 85%
% 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 10th, 2024 - OLY Foundations Day 156

Warm Up - 3 Rounds, 10 Minutes

10x Band Shoulder Rotations
10x Band Pull Apart
5x Empty Bar Good Morning
5x Dynamic Squats
6x Spider Man Lunge Hold 2s

Jerk Warm Up: 15 Minutes

A) 3 sets : 3 Strict Press + 3 Push Press
w/ empty bar
B) 3 sets: 5 Concentric/Bottom Up Split Jerk
w/ empty bar
C) 3 sets: 4 Tall Split Jerk
w/ empty bar

Jerk Work

E2:00MOM10
Establish a 1RM Split Jerk
1st set: 2 @ 65%
2nd set: 1 @ 70%
3rd set: 1 @ 75%
4th set: 1 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 90%
7th set: 1 @ 95%
8th set:
9th set:
10th set:
% of Jerk

Snatch Balance & OHS Work

E2:30MOM8
Establish a heavy 1 Snatch Balance + 1 OHS
1st sets: 65%
2nd set: 70%
3rd set: 75%
4th set: 80%
5th set: 85%
6th set:
7th set:
8th set:
% of Snatch/OHS
Bootcamp

Friday, February 9th, 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

Deadlifts
Every 2 Minutes on the Minute X 3 Rounds
Deadlift 3 Reps @ Approx. 70% 1RM or Build Each Set
Every 4 Minutes on the Minute X 3 Rounds
Dumbbell Split Squat 8 Reps per Side
Lying Band Hamstring Curls 20 Reps

WOD

Workout Format
For Time ~ 12 Minute Time Cap
Competitive
21-15-9
Box Jumps
Push-Ups
40-30-20
Sit-Ups
Double Unders
Performance
21-15-9
Box Step-Ups
Hand Release Push-Ups
40-30-20
Sit-Ups
Double Unders or Single Unders (70-50-30)
Lifestyle
21-15-9
Box Step-Ups
Elevated Push-Ups
40-30-20
Crunches
Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Box Jumps
5 Push-Ups
5 Sit-Ups
10 Double Unders
Strength

Friday, February 9th, 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) Bulgarian Split Squat 3 Sets X 10 Reps per Side / Rest 1.5 Minutes
2) Deficit Sumo Deadlifts 3 Sets X 10 Reps / Rest 1 Minute
3) Plank 3 Sets X 60 SEC. / Rest 1 Minute

Deadlift

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

Friday, February 9th, 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 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

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

WOD

Workout Format
For Time ~12 Minute Time Cap
Competitive
21-15-9
Box Jumps
Push-Ups
40-30-20
Sit-Ups
Double Unders
Performance
21-15-9
Box Step-Ups
Hand Release Push-Ups
40-30-20
Sit-Ups
Double Unders or Single Unders (70-50-30)
Lifestyle
21-15-9
Box Step-Ups
Elevated Push-Ups
40-30-20
Crunches
Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Box Jumps
5 Push-Ups
5 Sit-Ups
10 Double Unders
Bootcamp

Thursday, February 8th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Deep Stretch Ring Row
Dumbbell Wrist Curl and Extensions
-Into-
4 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

Pull-Ups
Every Minute on the Minute X 4 Rounds
1) 3 Cleans @ 60% 1 Rm
2) 3 Cleans @ 65% 1 Rm
3-4) 3 Cleans @ 70% 1 Rm
Every 1:15 Minutes on the Minute X 3 Rounds
6 Chin-Ups
Every 1:15 Minutes on the Minute X 3 Rounds
8 Bent Over Rows

WOD

Workout Format
For Time ~ 5 Rounds ~ Re-Test from December 28th
Competitive
15/12 Cal Bike
10 Alternating Db Snatches (75/55)
Performance
15/12 Cal Bike
10 Alternating Db Snatches (50/35)
Lifestyle
10/8 Cal Bike
10 Alternating Db Snatches

Conditioning Warm-Up

5 Minutes To Do 3-5 Rounds of WOD Warm-Up
20 SEC. Bike
2 Db Snatches (Build to Working Weight)
Flash

Thursday, February 8th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Deep Stretch Ring Row
Dumbbell Wrist Curl and Extensions

Strength

Every 1:15 Minutes on the Minute X 3 Rounds
6 Chin-Ups

WOD

Workout Format
For Time ~ 5 Rounds ~ Re-test From December 28th
Competitive
15/12 Cal Bike
10 Alternating Db Snatches (75/55)
Performance
15/12 Cal Bike
10 Alternating Db Snatches (50/35)
Lifestyle
10/8 Cal Bike
10 Alternating Db Snatches

Conditioning Warm-Up

5 Minutes to Do 3-5 Rounds of Wod Warm-up
20 SEC. Bike
2 Db Snatches (Build to Working Weight)
Bootcamp

Wednesday, February 7th, 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 Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight
3 Bench Press @ Approx. 60% 1RM or Build Weight
1 Bench Press @ Approx. 65% 1RM or Build Weight

Strength

Bench Press
Every 1 Minute on the Minute X 4 Rounds
8 Ball Chest Pass
Every 2 Minutes on the Minute X 3 Rounds
Bench Press 5 Reps @ Approx. 65% 1RM or Build Each Set.

WOD

Workout Format
For Time ~ 25 Minute Time Cap ~ Test Workout
Competitive
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (50/35)
50 Walking Lunges
50 Knees-To-Elbows
50 Push Presses (45/35)
50 Kettlebell Deadlifts (50/35)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders
Performance
50 Box Jumps or Step-Ups (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knees-To-Chest
50 Push Presses (45/35)
50 Kettlebell Deadlifts (35/25)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders or 85 Single Unders
Lifestyle
50 Box Step-Ups
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Assisted Lunges
50 Hanging Knee Raises
50 Push Presses
50 Kettlebell Deadlifts
50 Wall Balls
50 No Push-up Burpees
50 Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Box Jumps
2 Jumping Pull-Ups
2 Kettlebell Swings
2 Walking Lunges
2 Knees-To-Elbows
2 Push Presses
2 Kettlebell Deadlifts
2 Wall Balls
2 Burpees
10 Double-Unders
Strength

Wednesday, February 7th, 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) Push-Ups 3 Sets X 12 Reps / Rest 1 Minutes
2) Skull Crushers 3 Sets X 12 Reps / Rest 1 Minute
3) Rear Delt Flys 3 Sets X 15 Reps / Rest 1 Minute
Flash

Wednesday, February 7th, 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

Strength

Every 1 Minute on the Minute X 4 Rounds
8 Ball Chest Pass

WOD

Workout Format
For Time ~ 25 Minute Time Cap
Competitive
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (50/35)
50 Walking Lunges
50 Knees-To-Elbows
50 Push Presses (45/35)
50 Kettlebell Deadlifts (50/35)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders
Performance
50 Box Jumps or Step UPS (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knees-To-Chest
50 Push Presses (45/35)
50 Kettlebell Deadlifts (35/25)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders or 85 Single Unders
Lifestyle
50 Box Step UPS
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Assisted Lunges
50 Hanging Knee Raises
50 Push Presses
50 Kettlebell Deadlifts
50 Wall Balls
50 No Push-up Burpees
50 Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Box Jumps
2 Jumping Pull-Ups
2 Kettlebell Swings
2 Walking Lunges
2 Knees-To-Elbows
2 Push Presses
2 Kettlebell Deadlifts
2 Wall Balls
2 Burpees
10 Double-Unders
Bootcamp

Tuesday, February 6th, 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
-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
4 Touch and Go Cleans @ a Challenging Weight
Every 1 Minutes on the Minute X 5 Rounds
Push Press 3 Reps @ Approx. 60% 1RM or Build Each Set.
Every 2 Minutes on the Minute X 3 Rounds
10 Push-Ups
8 Pull-Ups

WOD

Workout Format
For Time ~ 25 Minute Time Cap
Competitive
5KM Row
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Performance
4KM Row
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Lifestyle
20 Minutes Row
Every 1.5 Minutes on the Minute 2 No Push-up Burpee
Flash

Tuesday, February 6th, 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
-Into-
4 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 Minute on the Minute X 4 Rounds
4 Touch and Go Cleans @ a Challenging Weight

WOD

Workout Format
For Time ~ 25 Minute Time Cap
Competitive
5KM Row
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Performance
4KM Row
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Lifestyle
20 Minutes Row
Every 1.5 Minutes on the Minute 2 No Push-up Burpee
Bootcamp

Monday, February 5th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
1 Rounds / 20 Seconds Each
Straddle Forward Fold in and Outs
Knee Over Toe Lunge Left
Knee Over Toe Lunge Right
Dynamic 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

Back Squat
Every 2 Minutes on the Minute X 3 Rounds
Back Squat 5 Reps @ Approx. 70% 1RM or Build Each Set.
Every 4 Minutes on the Minute X 3 Rounds
Rear Foot Elevated Split Squat 10 Reps per Side (Hold Onto Something for Balance if Needed)
Snatch Grip Deadlift X 8 Reps

WOD

Workout Format
For Time ~ 16 Minute Time Cap
Competitive
30-20-10-5
Squats
Sit-Ups
Cal Bike
Performance
30-20-10-5
Squats
Sit-Ups
Cal Bike
Lifestyle
20-15-10-5
Box Squats
Crunches
Cal Bike

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Squat Jumps
5 Sit-Ups
20 SEC Bike
Strength

Monday, February 5th, 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) Walking Lunges 3 Sets X 10 Reps per Side / Rest 1.5 Minutes
2) Seated Band Ham Curls 3 Sets X 15 Reps / Rest 1 Minute
3) Sandbag Hip Thrusts 3 Sets X 15 Reps / Rest 1 Minute
Flash

Monday, February 5th, 2024 - Flash Class

General Warm-Up

3 minutes Cardio of Choice
-into-
1 rounds / 20 seconds each
Straddle Forward Fold In and Outs
Knee Over Toe Lunge Left
Knee Over Toe Lunge Right
Dynamic 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

Every 2 Minutes on the Minute X 3 Rounds
Back Squat 5 Reps @ Approx. 70% 1RM or Build Each Set

WOD

Workout Format
For Time ~ 16 Minutes
Competitive
30-20-10-5
Squat Jumps
Sit-Ups
Cal Bike
Performance
30-20-10-5
Squats
Sit-Ups
Cal Bike
Lifestyle
20-15-10-5
Box Squats
Crunches
Cal Bike

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Squat Jumps
5 Sit-ups
20 sec Bike
Strength

Sunday, February 4th, 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
3 Sets
8-12 Barbell Skull Crushers
- Rest 30 Seconds -
10-15 DB Front Raise
- Rest 30 Seconds -
8-12 DB Lateral Raise
- Rest 2 Minutes -

Push Press

20 Minutes Build to Heavy 6 Reps / Rest as Needed / Starting at Empty Bar
Bootcamp

Saturday, February 3rd, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row

WOD

Workout Format
For Time ~ In Teams of 3
(All Athletes Do the Thrusters. 1 Athlete Works on the Rig at a Time, While the Other 2 Hold Their Db’s in a Front Rack Position, Switch Anytime)
Competitive
Buy-in
500M Row Each
For Time in Teams of 3
21 Sync Double Db Thrusters (50/35)
45 Pull-Ups
15 Sync Double Db Thrusters
30 Chest to Bar
9 Sync Double Db Thrusters
15 Strict Pull-Ups
Performance
21 Sync Double Db Thrusters (35/25)
45 Ring Rows
15 Sync Double Db Thrusters
30 Pull-Ups
9 Sync Double Db Thrusters
15 Chest to Bar
Lifestyle
Buy-in
1.5 Minute Row Each
For Time in Teams of 3
21 Sync Double Db Thrusters
45 Dumbbell Row
15 Sync Double Db Thrusters
30 Ring Rows
9 Sync Double Db Thrusters
15 Jumping Pull-Ups

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
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