Workouts

Today & Previous Upcoming
Flash

Wednesday, January 10th, 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

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

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
Bootcamp

Tuesday, January 9th, 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
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
4 Rounds, For Time
Competitive
20 Turkish Sit-Ups (25/15 Plate)
5 Wall Walks
50 Double Unders
Performance
20 Turkish Sit-Ups (15/10 Plate)
5 Scaled Wall Walks
50 Double Unders or 85 Single Unders
Lifestyle
20 High Plank Shoulder Taps
5 Inchworms
50 Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Turkish Sit-Ups
1 Wall Walks
10 Double Unders
Flash

Tuesday, January 9th, 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

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

WOD

Workout Format
4 Rounds, For Time
Competitive
20 Turkish Sit-Ups (25/15 Plate)
5 Wall Walks
50 Double Unders
Performance
20 Turkish Sit-Ups (15/10 Plate)
5 Scaled Wall Walks
50 Double Unders or 85 Single Unders
Lifestyle
20 High Plank Shoulder Taps
5 Inchworms
50 Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Turkish Sit-Ups
1 Wall Walks
10 Double Unders
Bootcamp

Monday, January 8th, 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 Back Squat
6 Back Squat (Light Weight)
3 Back Squat (4 Rep Working Weight)

Strength

Back Squat
Build to a Heavy 4 Reps in 10 Minutes

WOD

Workout Format
For Time, In Pairs, Split Reps
Competitive
50 Burpee Box Jumps
50 Burpee Pull-Ups
50 Alternating Lunges
50 Knees to Elbows
50 Burpees
Performance
50 Burpee Box Step-Ups
50 Burpee Pull-Ups
50 Alternating Lunges
50 Knees to Chest
50 Burpees
Lifestyle
50 No Push-up Burpee Box Step UPS
50 No Push-up Burpee Ring Rows
50 Assisted Lunges
50 Hanging Knee Raises
50 No Push-up Burpees

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
4 Burpee Box Jumps
4 Burpee Pull-Ups
4 Alternating Lunges
4 Knees to Elbows
4 Burpees
Strength

Monday, January 8th, 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 8 Rep / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Sets
10-15 Pause Front Squat
- Rest 1 Minute -
10-15 Db Romanian Deadlift
- Rest 2 Minutes -
Flash

Monday, January 8th, 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

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

WOD

Workout Format
For Time, In Pairs, Split Reps
Competitive
50 Burpee Box Jumps
50 Burpee Pull-Ups
50 Alternating Lunges
50 Knees to Elbows
50 Burpees
Performance
50 Burpee Box Step-Ups
50 Burpee Pull-Ups
50 Alternating Lunges
50 Knees to Chest
50 Burpees
Lifestyle
50 No Push-up Burpee Box Step UPS
50 No Push-up Burpee Ring Rows
50 Assisted Lunges
50 Hanging Knee Raises
50 No Push-up Burpees

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
4 Burpee Box Jumps
4 Burpee Pull-Ups
4 Alternating Lunges
4 Knees to Elbows
4 Burpees
Strength

Sunday, January 7th, 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
10-15 Strict Press
- Rest 1 Minute -
10-15 Bent Over DB Row
- Rest 2 Minutes -

Push Press

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

Saturday, January 6th, 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
For Time - In Pairs
Competitive
60 Power Snatches (95/65)
60 Burpee Box Jump Overs (24/20)
40 Power Snatches (115/85)
40 Burpee Box Jump Overs (24/20)
20 Power Snatches (135/95)
20 Burpee Box Jump Overs (24/20)
Performance
60 Power Snatches (65/45)
60 Burpee Box Jump Overs or Step Overs (24/20)
40 Power Snatches (75/55)
40 Burpee Box Jump Overs or Step Overs (24/20)
20 Power Snatches (85/65)
20 Burpee Box Jump Overs or Step Overs (24/20)
Lifestyle
60 Power Snatches
60 No Push-up Burpee Box Step Overs (24/20)
40 Power Snatches
40 No Push-up Burpee Box Step Overs (24/20)
20 Power Snatches
20 No Push-up Burpee Box Step Overs (24/20)

Conditioning Warm-Up

6 Power Snatches @ Warm-up to Heaviest Working Weight
4 Burpee Box Jump Overs
Strength

Saturday, January 6th, 2024 - ATS Day 83

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 Clean Pull + 1 Hang Power Clean + 1 Clean
60-75% of Clean/ Light to Moderate

Front Squat

E2:30MOM4
1st set: 4 @ 60%
2nd set: 4 @ 70%
3rd set: 4 @ 80%
4th set: 4 @ 80%
% of Front Squat
General

Saturday, January 6th, 2024 - OLY Foundations Day 151

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
1x 5s pause dip Split Jerk + 1x 5s pause catch Split Jerk + 2 Split Jerk
60-65%
% of Jerk

Snatch Balance & OHS Work

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

Friday, January 5th, 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 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
AMRAP 20, In Pairs, Split Reps
Competitive
50 Burpee Pull-Ups
100 KB Swings (50/35)
50 Push Press (95/65)
Performance
50 Burpee Ring Row
100 KB Swings (35/25)
50 Push Press (65/45)
Lifestyle
50 No Push-up Burpee DB Rows
100 KB Swings
50 Push Press

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Burpee Pull-Ups
10 KB Swings
5 Push Press
Strength

Friday, January 5th, 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
15-20 Barbell Romanian Deadlift
- Rest 2 Minutes -
60-120 Seconds Hollow Hold
- Rest 2 Minutes -

Deadlift

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

Friday, January 5th, 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
AMRAP 20, In Pairs, Split Reps
Competitive
50 Burpee Pull-Ups
100 KB Swings (50/35)
50 Push Press (95/65)
Performance
50 Burpee Ring Row
100 KB Swings (35/25)
50 Push Press (65/45)
Lifestyle
50 No Push-up Burpee DB Rows
100 KB Swings
50 Push Press

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Burpee Pull-Ups
10 KB Swings
5 Push Press
Bootcamp

Thursday, January 4th, 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:
6 Bent Over Barbell Row
6 Negative Pull-Ups (Use Band if Needed)

Strength

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

WOD

Workout Format
5 Rounds for Time
Competitive
500M Row
20 Pendlay Row (95/65)
20 Push-Ups
Performance
500M Row
20 Pendlay Row (65/55)
20 Elevated Push-Ups
Lifestyle
500M Row
20 Bent Over Barbell Row
20 Elevated Push-Ups

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 Sec. Row
5 Pendlay Row
5 Push-Ups
Flash

Thursday, January 4th, 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
5 Rounds for Time
Competitive
500M Row
20 Pendlay Row (95/65)
20 Push-Ups
Performance
500M Row
20 Pendlay Row (65/55)
20 Elevated Push-Ups
Lifestyle
500M Row
20 Bent Over Barbell Row
20 Elevated Push-Ups

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 Sec. Row
5 Pendlay Row
5 Push-Ups
Bootcamp

Wednesday, January 3rd, 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
21 - 18 - 15 - 12
Competitive
Alternating DB Snatches (50/35)
DB Overhead Walking Lunges (50/35)
Performance
Alternating DB Snatches (35/25)
DB Overhead Walking Lunges (35/25)
Lifestyle
Alternating DB Snatches
DB Overhead Walking Lunges

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
6 Alternating DB Snatches (Warm-up to Working Weight)
4 DB Overhead Walking Lunges
Strength

Wednesday, January 3rd, 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
10-15 Paused Bench Press (5 Second Pause)
- Rest 1 Minute -
Max Chin-Ups
10-15 Rear Delt Flys
- Rest 2 Minutes -
Flash

Wednesday, January 3rd, 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
21 - 18 - 15 - 12
Competitive
Alternating DB Snatches (50/35)
DB Overhead Walking Lunges (50/35)
Performance
Alternating DB Snatches (35/25)
DB Overhead Walking Lunges (35/25)
Lifestyle
Alternating DB Snatches
DB Overhead Walking Lunges

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
6 Alternating DB Snatches (Warm-up to Working Weight)
4 DB Overhead Walking Lunges
Bootcamp

Tuesday, January 2nd, 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 Back Squat
6 Back Squat (Light Weight)
3 Back Squat (4 Rep Working Weight)

Strength

Back Squat
Build to a Heavy 4 Reps in 10 Minutes

WOD

Workout Format
AMRAP 15
Competitive
12/10 Cal Air Bike
15 Burpees
25 Double Unders
15 Knees to Elbow
Performance
12/10 Cal Air Bike
15 Burpees
25 Double Unders or 42 Single Unders
15 Knees to Chest
Lifestyle
10/8 Cal Air Bike
15 No Push-up Burpees
25 Single Unders
15 Hanging Knee Raises

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 Sec. Air Bike
5 Burpees
10 Double Unders
5 Knees to Elbow
Flash

Tuesday, January 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
AMRAP 15
Competitive
12/10 Cal Air Bike
15 Burpees
25 Double Unders
15 Knees to Elbow
Performance
12/10 Cal Air Bike
15 Burpees
25 Double Unders or 42 Single Unders
15 Knees to Chest
Lifestyle
10/8 Cal Air Bike
15 No Push-up Burpees
25 Single Unders
15 Hanging Knee Raises

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 Sec. Air Bike
5 Burpees
10 Double Unders
5 Knees to Elbow
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