Workouts

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Strength

Saturday, February 3rd, 2024 - ATS Day 87

Secondary Strength Movement

Back Squat

E2:30MOM4
1st set: 7 @ 60%
2nd set: 7 @ 65%
3rd set: 5 @ 70%
4th set: 3 @ 75%
% 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 (3s at knee) + 1 Clean
60-70% of Clean/ Light to Moderate
Paused Clean Pull (3s at knee)
E2:00MOM3
3 @ 80%
% of Clean
General

Saturday, February 3rd, 2024 - OLY Foundations Day 155

Warm Up - 3 Rounds, 10 Minutes

10x Band Shoulder Rotations
5x Empty Bar Good Morning
5x Double KB OHS w/ moderate KB
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

E3:00MOM6
Split Jerk
1st set: 3 @ 65%
2nd set: 2 @ 70%
3rd set: 2 @ 75%
4th set: 1 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 90%
% of Jerk

Snatch Balance & OHS Work

E2:30MOM6
1 Snatch Balance + 2 OHS
1st sets: 65%
2nd set: 70%
THEN…
😈😈😈
1 Snatch Balance + 1 OHS
3rd set: 75%
4th set: 80%
5th set: 85%
6th set: 85-90%
Bootcamp

Friday, February 2nd, 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
Strength Warm-up
In 4 Minutes Perform 2 Sets of the Following:
10 Empty Bar Deadlift
6 Deadlift (Light Weight)
4 Deadlift (Light Weight)
2 Deadlift (Moderate Weight)

Strength

Deadlifts
Build to a Heavy 1 Reps in 10 Minutes

WOD

Workout Format
For Time ~ In Pairs
Competitive
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups Split
20 Sit-Ups Split
6 Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Performance
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups on Rings With Feet on Floor Split
20 Sit-Ups Split
6 Scaled Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Lifestyle
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Ring Rows
20 Sit-Ups Split
6 Inchworm Split
Cash-Out
4 Gym Lengths of Lunges Sync.

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
6 Lunges
3 Commando Pull-Ups Split
5 Sit-Ups Split
1 Wall Walks Split
Strength

Friday, February 2nd, 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
3 Rounds
10-15 Bulgarian Split Squats ~ Per Side
- Rest 1 Minutes -
20-30 Barbell Hip Thrusts
- Rest 2 Minutes -

Deadlift

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

Friday, February 2nd, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row

WOD

Workout Format
For Time ~ In Pairs
Competitive
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups Split
20 Sit-Ups Split
6 Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Performance
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups on Rings With Feet on Floor Split
20 Sit-Ups Split
6 Scaled Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Lifestyle
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Ring Rows
20 Sit-Ups Split
6 Inchworm Split
Cash-Out
4 Gym Lengths of Lunges Sync.

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
6 Lunges
3 Commando Pull-Ups Split
5 Sit-Ups Split
1 Wall Walks Split
Bootcamp

Thursday, February 1st, 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
Strength Warm-up
In 4 Minutes Perform 2 Sets of the Following:
6 Bent Over Barbell Row
6 Negative Pull-Ups (Use Band if Needed)

Strength

Pull-Ups
30 Seconds Work / 90 Seconds Rest X 5 Rounds
Max Weighted Pull-Ups (Min. 3 Reps)

WOD

Workout Format
For Time ~ 3 Rounds
Competitive
25 Box Jumps
25 Toes to Bar
25 Push-Ups
Performance
25 Box Jumps or Steps
25 Knees to Chest
25 Elevated Push-Ups
Lifestyle
25 Box Step UPS
25 Leg or Knee Raises
25 Elevated Push-Ups

Conditioning Warm-Up

5 Minutes To Do 3-5 Rounds of WOD Warm-Up
5 Box Jumps
5 Toes to Bar
5 Push-Ups
Flash

Thursday, February 1st, 2024 - Flash Class

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 ~ 3 Rounds
Competitive
25 Box Jumps
25 Toes to Bar
25 Push-Ups
Performance
25 Box Jumps or Steps
25 Knees to Chest
25 Elevated Push-Ups
Lifestyle
25 Box Step UPS
25 Leg or Knee Raises
25 Elevated Push-Ups

Conditioning Warm-Up

5 Minutes to Do 3-5 Rounds of Wod Warm-up
5 Box Jumps
5 Toes to Bar
5 Push-ups
Bootcamp

Wednesday, January 31st, 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
Strength Warm-up
In 4 Minutes Perform the Following:
10 Empty Bar Bench Press
6 Bench Press (Light Weight)
4 Bench Press (Light Weight)
2 Bench Press (Moderate Weight)

Strength

Bench Press
Build to a Heavy 1 Rep in 10 Minutes

WOD

Workout Format
For Time

21 ~ 15 ~ 9
Competitive
Cleans (165/115)
Chest to Bar Pull-Ups
Performance
Cleans (115/80)
Pull-Ups
Lifestyle
Cleans
Jumping Pull-Ups

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Cleans
5 Chest To Bar Pull-Ups
Strength

Wednesday, January 31st, 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 6 Reps / Rest as Needed / Starting at Empty Bar

Accessory

3 Rounds
8-12 Incline DB Strict Press
- Rest 30 Seconds -
8-12 DB Skull Crushers
Rest 30 Seconds
10-15 DB Rear Delt Fly
- Rest 2 Minutes -
Flash

Wednesday, January 31st, 2024 - Flash Class

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
21-15-9
Competitive
Cleans (165/115)
Chest to Bar Pull-ups
Performance
Cleans (115/80)
Pull-ups
Lifestyle
Cleans
Jumping Pull-ups

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Cleans
5 Chest to Bar Pull-ups
Bootcamp

Tuesday, January 30th, 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
Strength Warm-up
With Coach Using a PVC, Then With the Empty Bar (2 Rounds)
3 Muscle Clean
3 Hang Clean
3 Full Clean
3 Front Squat
- Rest 30 Seconds -

Strength

Clean
Every 1 Minutes on the Minutes X 12 Rounds
Build to a Heavy 1 Rep

WOD

Workout Format
For Time
Competitive
30 Back Squats (200/140)
40 Box Step-Ups
50 Cal Air Bike
Performance
30 Back Squats (135/95)
40 Box Step-Ups
40 Cal Air Bike
Lifestyle
30 Air Squat
30 Box Step-Ups
3 Minute Air Bike

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Back Squat
5 Box Step-Ups
20 SEC. Air Bike
Flash

Tuesday, January 30th, 2024 - Flash Class

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
Competitive
30 Back Squats (200/140)
40 Box Step-Ups
50 Cal Air Bike
Performance
30 Back Squats (135/95)
40 Box Step-Ups
40 Cal Air Bike
Lifestyle
30 Air Squat
30 Box Step-Ups
3 Minute Air Bike

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Back Squat
5 Box Step-Ups
20 SEC. Air Bike
Bootcamp

Monday, January 29th, 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
Strength Warm-up
In 4 Minutes Perform the Following:
10 Empty Bar Back Squat
6 Back Squat (Light Weight)
4 Back Squat (Light weight)
2 Back Squat (Moderate Weight)

Strength

Back Squat
Build to a Heavy 1 Rep in 10 Minutes

WOD

Workout Format
5 Rounds ~ For Time
Competitive
12 Double Db Deadlifts (50’s/35’s)
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead
Performance
12 Double Db Deadlifts (35’s/25’s)
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead
Lifestyle
12 Double Db Deadlifts
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Double Db Deadlifts
3 Double Db Hang Power Cleans
3 Double Db Shoulder to Overhead
Strength

Monday, January 29th, 2024 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Leg Swings Right
Leg Swings Left
Squat Hold Hip Shift
Glute Bridge

Secondary Strength Movement

Back Squat

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

Accessory

In 20 Minutes
3 Sets
15-20 Weighted Box Step Ups ~ Per Side
- Rest 2 Minute -
30-60 Second Planks
- Rest 1 Minutes -
Flash

Monday, January 29th, 2024 - Flash Class

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
5 Rounds ~ For Time
Competitive
12 Double Db Deadlifts (50’s/35’s)
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead
Performance
12 Double Db Deadlifts (35’s/25’s)
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead
Lifestyle
12 Double Db Deadlifts
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Double Db Deadlifts
3 Double Db Hang Power Cleans
3 Double Db Shoulder to Overhead
Strength

Sunday, January 28th, 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 Seated DB Arnold Press
- Rest 30 Seconds -
8-12 Single Arm DB Row
- Rest 30 Seconds -
8-12 DB Skul Crushers
- Rest 2 Minutes -

Push Press

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

Saturday, January 27th, 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
In Pairs ~ 25 Minutes ~ Split Reps
Competitive
20 Push-Ups
6, 25M Farmer Carries (50/35)
20 Cal Row
20 Wall Balls (20/14)
10 Burpee Box Jumps (24”/20”)
40 Sit-Ups
Performance
20 Elevated Push-Ups
6, 25M Farmer Carries (50/35)
20 Cal Row
20 Wall Balls (20/14)
10 Burpee Box Set-Ups (24”/20”)
40 Sit-Ups
Lifestyle
20 Elevated Push-Ups
6, 25M Farmer Carries
20 Cal Row
20 Wall Balls
10 No Push-up Burpee Box Set-Ups
40 Sit-Ups

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Push Ups
5 Cal Row
5 Wall Balls
5 Burpee Box Jumps
5 Sit Ups
Strength

Saturday, January 27th, 2024 - ATS Day 86

Secondary Strength Movement

Back Squat

E2:30MOM4
1st set: 7 @ 60%
2nd set: 7 @ 65%
3rd set: 5 @ 70%
4th set: 3 @ 75%
% of Back Squat

Clean Warm Up: 10 minutes

A) 3 sets: 5 Floating Clean Pull + 5 Muscle Clean + 5 Front Squats
w/ empty bar
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar

Clean Complex

E2:30MOM5
3 Yo-Yo Clean Pull + 1 Floating Clean (Below Knee) + 1 Clean
60-70% of Clean/ Light to Moderate

Halt Clean Deadlift

E2:00MOM3
3 @ 80%
% of Clean
General

Saturday, January 27th, 2024 - OLY Foundations Day 154

Warm Up - 3 Rounds, 10 Minutes

10x Band Shoulder Rotations
5x Empty Bar Good Morning
5x Double KB OHS w/ moderate KB
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

E3:00MOM6
Split Jerk
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 2 @ 70%
4th set: 2 @ 75%
5th set: 1 @ 80%
6th set: 1 @ 85%
% of Jerk

Snatch Balance & OHS Work

E2:30MOM6
1 Snatch Balance + 2 OHS
1st sets: 60%
2nd set: 65%
3rd set: 70%
THEN…
😈😈😈
1 Snatch Balance + 1 OHS
4th set: 75%
5th set: 80%
6th set: 80-85%
Bootcamp

Friday, January 26th, 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
Strength Warm-up
In 4 Minutes Perform 2 Sets of the Following:
10 Empty Bar Deadlift
6 Deadlift (Light Weight)
4 Deadlift (Light Weight)
1 Deadlift (2 Rep Working Weight)

Strength

Deadlifts
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
For Time ~ In Pairs
Competitive
10 Rounds
50 Double Under Split
40 Sit-Ups Split
30 Push-Ups Split
Performance
10 Rounds
50 Single Under Split
40 Sit-Ups Split
30 Elevated Push-Ups Split
Lifestyle
10 Rounds
40 Single Under Split
30 Sit-Ups Split
20 Elevated Push-Ups Split

Conditioning Warm-Up

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