Workouts

Today & Previous Upcoming
Flash

Thursday, January 18th, 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

Strength

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

WOD

Workout Format
As Many Rounds As Possible in 10 Minutes
Competitive
3 Wall Walks
2 Deadlifts (275/190)
Performance
3 Scaled Wall Walks
2 Deadlifts (190/135)
Lifestyle
3 Inchworm
2 Deadlifts

Conditioning Warm-Up

5 Minutes to Do 3-5 Rounds of Wod Warm-up
1 Wall Walk
1 Deadlift
Bootcamp

Wednesday, January 17th, 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)
1 Bench Press (2 Rep Working Weight)

Strength

Bench Press
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
For Time ~ In Pairs
Switch Every Time a Break Is Taken on either the Bench or the Sandbag.
Competitive
120 Dumbbell Bench Press (65/45)
Partner a Works on Bench Press
Partner B Sandbag Hold (150/100)
Performance
120 Dumbbell Bench Press (45/30)
Partner a Works on Bench Press
Partner B Sandbag Hold (100/50)
Lifestyle
120 Dumbbell Bench Press
Partner a Works on Bench Press
Partner B Sandbag Hold

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Dumbbell Bench Press
1 Sandbag Clean
Strength

Wednesday, January 17th, 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 Bench Press W/ 3 Second Eccentric & 2 Second Pause
- Rest 1 Minute -
10-15 Rear Delt Flys
10-15 Skull Crushers
- Rest 2 Minutes -
Flash

Wednesday, January 17th, 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

Strength

Push-Ups
Every 1:30 Minutes on the Minute X 4 Rounds
12 Push-Ups or Weighted Push-Ups

WOD

Workout Format
For Time ~ In Pairs
Switch Every Time a Break Is Taken on either the Bench or the Sandbag.
Competitive
120 Dumbbell Bench Press (65/45)
Partner a Works on Bench Press
Partner B Sandbag Hold (150/100)
Performance
120 Dumbbell Bench Press (45/30)
Partner a Works on Bench Press
Partner B Sandbag Hold (100/50)
Lifestyle
120 Dumbbell Bench Press
Partner a Works on Bench Press
Partner B Sandbag Hold

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Dumbbell Bench Press
1 Sandbag Clean
Bootcamp

Tuesday, January 16th, 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 1.5 Minutes on the Minutes X 8 Rounds
Build to a Heavy 2 Reps

WOD

Workout Format
For Time
30-20-10-20-30
Competitive
KB Swings (50/35)
Cal Air Bike
Air Squats
Performance
KB Swings (35/25)
Cal Air Bike
Air Squats
Lifestyle
KB Swings
Half Cal Air Bike
Air Box Squats

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
8 KB Swings
20 Sec Air Bike
8 Air Squats
Flash

Tuesday, January 16th, 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

Strength

High Jumps
Every 1.5 Minutes on the Minutes X 4 Rounds
7 High Jumps

WOD

Workout Format
For Time
30-20-10-20-30
Competitive
KB Swings (50/35)
Cal Air Bike
Air Squats
Performance
KB Swings (35/25)
Cal Air Bike
Air Squats
Lifestyle
KB Swings
Half Cal Air Bike
Air Box Squats

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
8 KB Swings
20 SEC Air Bike
8 Air Squats
Bootcamp

Monday, January 15th, 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)
1 Back Squat (2 Rep working weight)

Strength

Back Squat
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format
For Time
Competitive
2000 meter Row
50 Jump Lunges
100 Sit-Ups
Performance
2000 meter Row
50 Alternating Lunges
100 Sit-Ups
Lifestyle
2000 meter Row
50 Assisted Lunges
50 Crunches

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 SEC. Row
5 Jump Lunges
5 Sit-Ups
Strength

Monday, January 15th, 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
10-15 Walking Lunge ~ Per Side
- Rest 1 Minute -
10-15 Db Romanian Deadlift
- Rest 2 Minutes -
Flash

Monday, January 15th, 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

Strength

Goblet Squats
Every 1:30 on the Minute x 4 Rounds
14 Goblet Squats

WOD

Workout Format
For Time
Competitive
2000M Row
50 Jump Lunges
100 Sit-Ups
Performance
2000M Row
50 Alternating Lunges
100 Sit-Ups
Lifestyle
2000M Row
50 Assisted Lunges
50 Crunches

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 sec. Row
5 Jump Lunges
5 Sit-Ups
Strength

Sunday, January 14th, 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
4 Rounds
8-12 Split Jerk
- Rest 1 Minute -
10-15 Rear Delt Fly
10-15 Db Skull Crushers
- Rest 2 Minutes -

Push Press

20 Minutes Build to Heavy 8 Reps / Rest as Needed / Starting at Empty Bar
Bootcamp

Saturday, January 13th, 2024 - Bootcamp

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
AMRAP, In Teams of 3
Competitive
10 Minutes
P1) 15 Pull-Ups
P2) Dead Hang
P3) Rest
10 Minutes
P1) 15 Goblet Squat
P2) Squat Hold
P3) Rest
10 Minutes
P1) 15 Sit-Ups
P2) Hollow Hold
P3) Rest
* Switch After Each Set of 15 Is Completed.
Performance
10 Minutes
P1) 15 Feet Elevated Parallel Ring Rows
P2) Dead Hang
P3) Rest
10 Minutes
P1) 15 Goblet Squat
P2) Squat Hold
P3) Rest
10 Minutes
P1) 15 Sit-Ups
P2) Hollow Hold
P3) Rest
* Switch After Each Set of 15 Is Completed.
Lifestyle
10 Minutes
P1) 15 Ring Rows
P2) Dead Hang
P3) Rest
10 Minutes
P1) 15 Goblet Squat
P2) Squat Hold
P3) Rest
10 Minutes
P1) 15 Sit-Ups
P2) Hollow Hold
P3) Rest
* Switch After Each Set of 15 Is Completed.
Strength

Saturday, January 13th, 2024 - ATS Day 84

Clean Warm Up: 10 minutes

A) 3 sets: 5 Floating Clean Pull to Mid+ 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
1 High Hang + 1 Low Hang + 2 Floor
60-75% of Clean/ Light to Moderate

Snatch 5s Tempo Pull

E2:00MOM 3
3 @ 75%
% of Snatch

Front Squat

E2:30MOM6
1st set: 4 @ 66%
2nd set: 3 @ 70%
3rd set: 3 @ 75 %
4th set: 2 @ 80%
5th set: 2 @ 85%
6th set: 1 @ 90%
% of Front Squat
General

Saturday, January 13th, 2024 - OLY Foundations Day 152

Warm Up - 3 Rounds, 10 Minutes

10x Small Plate Shoulder Cars
10x Band Shoulder Rotations
5x Empty Bar Good Morning
5x Dynamic Squats

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: 2 BTN Split Jerk + 2 Split Jerk
w/ empty bar

Jerk Work

E3:00MOM5
2 BTN Split Jerk + 2 Split Jerk
60-65%
% of Jerk

Snatch Balance & OHS Work

E2:30MOM5
1 Snatch Balance + 2 OHS
1st set: 50-55%
2nd sets: 55-60%
3rd set: 60-65%
4th set: 65-70%
5th set: 65-70%
Bootcamp

Friday, January 12th, 2024 - Bootcamp

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
Strength Warm-up
In 4 Minutes Perform 2 Sets of the Following:
10 Empty Bar Deadlift
6 Deadlift (Light Weight)
3 Deadlift (4 Rep Working Weight)

Strength

Deadlifts
Build to a Heavy 4 Reps in 10 Minutes

WOD

Workout Format
For Time
Competitive
21-15-9
Push Press (95/65)
Deficit Push-Ups (On 45 lbs Plates)
Air Bike Cals
Performance
21-15-9
Push Press (45/35)
Push-Ups
Air Bike Cals
Lifestyle
21-15-9
Push Press
Elevated Push-Ups
15-9-6
Air Bike Cals

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Push Press (95/65)
5 Deficit Push-Ups (On 45 lbs Plates)
20 sec. Air Bike
Strength

Friday, January 12th, 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
8-12 Pause Sumo Deadlifts
- Rest 2 Minutes -
60-120 Seconds Farmer Hold
- Rest 2 Minutes -

Deadlift

20 Minutes Build to Heavy 8 Reps / Rest as Needed / Starting at Empty Bar
Flash

Friday, January 12th, 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

Strength

KB Deadlifts
Every 1:30 on the Minute X 4 Rounds
11 KB Deadlifts

WOD

Workout Format
For Time
Competitive
21-15-9
Push Press (95/65)
Deficit Push-Ups (On 45 lbs Plates)
Air Bike Cals
Performance
21-15-9
Push Press (45/35)
Push-Ups
Air Bike Cals
Lifestyle
21-15-9
Push Press
Elevated Push-Ups
15-9-6
Air Bike Cals

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Push Press (95/65)
5 Deficit Push-Ups (On 45 lbs Plates)
20 sec. Air Bike
Bootcamp

Thursday, January 11th, 2024 - Bootcamp

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
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 Pull-Ups (Min. 3 Reps)

WOD

Workout Format
For Distance, 3 Rounds
Competitive
3 Minutes Row
- Rest 3 Minutes Between Rounds -
Performance
3 Minutes Row
- Rest 3 Minutes Between Rounds -
Lifestyle
3 Minutes Row
- Rest 3 Minutes Between Rounds -

Conditioning Warm-Up

3 Rounds of WOD Warm-up
250M Row / Rest 1 Minute
Flash

Thursday, January 11th, 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

Strength

Ring Rows
30 Seconds Work / 30 Seconds Rest X 5 Rounds
Max Ring Rows (Min. 3 Reps)

WOD

Workout Format
For Distance, 3 Rounds
Competitive
3 Minutes Row
- Rest 3 Minutes Between Rounds -
Performance
3 Minutes Row
- Rest 3 Minutes Between Rounds -
Lifestyle
3 Minutes Row
- Rest 3 Minutes Between Rounds -

Conditioning Warm-Up

3 Rounds of WOD Warm-up
250M Row / Rest 1 Minute
Bootcamp

Wednesday, January 10th, 2024 - Bootcamp

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
Strength Warm-up
In 4 Minutes Perform the Following:
10 Empty Bar Bench Press
6 Bench Press (Light Weight)
3 Bench Press (4 Rep Working Weight)

Strength

Bench Press
Build to a Heavy 4 Reps in 10 Minutes

WOD

Workout Format
4 Rounds, For Time
Competitive
20 Double DB Hang Clean and Jerks (35/25)
10/8 Air Bike
Performance
20 Double DB Hang Clean and Jerks (25/15)
10/8 Air Bike
Lifestyle
20 Double DB Clean and Jerks
8/6 Air Bike

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Double DB Hang Clean and Jerks (35/25)
20 sec. Air Bike
Strength

Wednesday, January 10th, 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 8 Reps / Rest as Needed / Starting at Empty Bar

Accessory

3 Rounds
8-12 Paused Bench Press (2 Second Pause)
- Rest 1 Minute -
10-15 Single Armed DB Row
- Rest 2 Minutes -
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