Workouts

Today & Previous Upcoming
Bootcamp

Monday, October 23rd, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 per Side Bodyweight Split Squat
8 per Side Empty Bar Split Squat
5 per Side Barbell Split Squat

Strength

Barbell Split Squats
Build to a Heavy 6 per Side in 10 Minutes

WOD

Workout Format
AMRAP 20 minutes
Competitive
3 Hang Power Cleans (155/105)
6 Hand Release Push-Ups
90 Double Unders
Performance
3 Hang Power Cleans (115/95)
6 Push-Ups
90 Double Unders or 150 Single Unders
Lifestyle
3 Hang Power Cleans
6 Elevated Push-Ups
90 Single Unders

Conditioning Warm-Up

2 Rounds
2 Hang Power Clean @ Warm-Up/Workout Weight
3 Push-Ups @ Workout Scale
25 Double Unders @ Workout Scale
Strength

Monday, October 23rd, 2023 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Dynamic Squats
Ostrich Walk
Seated Good Mornings
Glute Bridge

Secondary Strength Movement

Back Squat

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

Accessory

In 20 Minutes
3 Rounds
8-12 Pause Front Squats (Pause 5 Seconds)
- Rest 60 Seconds -
15-30 DB Glute Bridges
- Rest 1.5 Minute -
Flash

Monday, October 23rd, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs

WOD

Workout Format
AMRAP 20 minutes
Competitive
3 Hang Power Cleans (155/105)
6 Hand Release Push-Ups
90 Double Unders
Performance
3 Hang Power Cleans (115/95)
6 Push-Ups
90 Double Unders or 150 Single Unders
Lifestyle
3 Hang Power Cleans
6 Elevated Push-Ups
90 Single Unders

Conditioning Warm-Up

2 Rounds
2 Hang Power Clean @ Warm-Up/Workout Weight
3 Push-Ups @ Workout Scale
25 Double Unders @ Workout Scale
Strength

Sunday, October 22nd, 2023 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push Press With Empty Bar
Ring Rows
Band Tricep Press Downs

Accessory

In 20 Minutes
4 Rounds
8-12 DB Strict Press
- Rest 30 Seconds -
8-12 Rear Delt Flys
- Rest 30 Seconds -
8-12 Bench Dips
- Rest 2 Minutes -

Push Press

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

Saturday, October 21st, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

WOD

Workout Format
For Time, 60 rounds in Pairs
Competitive
5 Wall Balls (20/14)
3 Handstand Push-Ups
1 Power Clean (155/105)
Performance
5 Wall Balls (14/10)
3 Push-Ups
1 Power Clean (95/65)
Lifestyle
5 Wall Balls
3 Elevated Push-Ups
1 Power Clean
* Switch after each exercise

Conditioning Warm-Up

1 Round
5 Wall Balls @ Workout Weight
3 Handstand Push-Ups @ Workout Scale
1 Power Clean @ Workout Weight
* Adjust Weight and Retest if Needed
Strength

Saturday, October 21st, 2023 - ATS Day 72

C&J Warm Up: 15 minutes

A) 3 sets: 5 Strict Press
w/ empty bar
B) 3 sets: 3 Jerk Balance + 2 Split Jerk
C) 3 sets: 3 Tall Muscle Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar

C&J Work

E3:30MOM5
1 High Hang + 1 Clean + 1 Split Jerk + 1
Clean + 1 Split Jerk
60 -> 65% for 3 sets
% of C&J

Front Squat

E2:30MOM10
Work into a heavy single Front Squat
Recommend to start at 70% and build
General

Saturday, October 21st 2023 - OLY Foundations Day 140

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
5x Band OHS
10x Band Monster Walks
5x Empty Bar Good Morning
4x Spider Lunge Holds 2s

Snatch Warm Up (A): 15 Minutes

A) 3 sets : 3 Snatch Pull to Mid + 3 Below Knee Muscle Snatch Snatch Shrug Pull + 3 OHS
w/ empty bar
B) 3 sets: 3 Snatch Balance
w/ empty bar
C) 3 sets: 3 No-Feet Snatch
w/ empty bar
* Stance starts wider/OHS footwork

Snatch Work

E2:30MOM5
3 Yo-Yo Snatch Pulls + 1 Below Knee Snatch + 1 Snatch
60% -> 65% for last 3 sets
% of Snatch

Snatch Pull

E2:00MOM4
3x ( 2s Below Knee + 2s Above Knee + 2s Mid then pull)
70-75%
% of Snatch
Bootcamp

Friday, October 20th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts

Strength

Deadlifts
Build to a Heavy 8 Reps in 10 Minutes

WOD

Workout Format
For time (20 minute time cap)
Competitive
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Pull-ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-ups
Performance
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Jumping Pull-ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-ups
Lifestyle
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Ring Rows
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Crunches

Conditioning Warm-Up

1 Round
15 Push-Ups @ Working Scale
10 Sit-Ups @ Working Scale
Strength

Friday, October 20th, 2023 – 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
4 Rounds
8-12 Deficit Stiff Leg Deadlift
- Rest 1 Minute -
8-12 per Side Single Arm DB Row
- Rest 30 Seconds -
60-90 Second Plank
- Rest 2 Minutes -

Deadlift

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

Friday, October 20th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

WOD

Workout Format
For time (20 minute time cap)
Competitive
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Pull-ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-ups
Performance
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Jumping Pull-ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-ups
Lifestyle
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Ring Rows
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Crunches

Conditioning Warm-Up

1 Round
15 Push-Ups @ Working Scale
10 Sit-Ups @ Working Scale
Bootcamp

Thursday, October 19th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
6 Negative Pronated Pull-Ups, Use Band if Needed

Strength

In 15 Minutes, Complete:
3-6 Weighted Strict Supinated Pull-Ups or Hardest Variation
- Into -
3 Round
8-10 Strict Pronated Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
- Rest 1 Minute -

WOD

Workout Format
5 Rounds for Time
Competitive
20 Box Jump Overs (24”/20”)
20/15 Cal Row
Performance
20 Box Jump Overs or Step Overs (24”/20”)
15/10 Cal Row
Lifestyle
20 Box Step Overs
1 Minute Cal Row

Conditioning Warm-Up

1 Round
6 Box Jump Overs @ Workout Scale
15 Second Row Sprint
Flash

Thursday, October 19th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

WOD

Workout Format
5 Rounds for Time
Competitive
20 Box Jump Overs (24”/20”)
20/15 Cal Row
Performance
20 Box Jump Overs or Step Overs (24”/20”)
15/10 Cal Row
Lifestyle
20 Box Step Overs
1 Minute Cal Row

Conditioning Warm-Up

1 Round
6 Box Jump Overs @ Workout Scale
15 Second Row Sprint
Bootcamp

Wednesday, October 18th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
8 Bench Press
5 Bench Press

Strength

Bench Press
Build to a Heavy 8 Reps in 10 Minutes

WOD

Workout Format
21-15-9-15-21
Competitive
Push-Ups
DB Alternating Lunges (50/35)
Cal Air Bike
Performance
Push-Ups or Elevated
DB Alternating Lunges (35/25)
Cal Air Bike
Lifestyle
Elevated Push-Ups
Alternating Lunges
Cal Air Bike

Conditioning Warm-Up

1 Round
10 Push-Ups @ Workout Scale
8 DB Lunges @ Workout Weight
15 sec Air Bike Sprint
Strength

Wednesday, October 18th, 2023 – Bench Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push-up Negatives
KB Halos
Band Pull Aparts

Secondary Strength Movement

Bench Press

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

Accessory

In 20 Minutes
3 Rounds
8-12 Db Bench Press
- Rest 1 Minute -
8-12 Pendlay Row
- Rest 30 Seconds -
8-12 Db Skull Crusher
- Rest 2 Minutes -
Flash

Wednesday, October 18th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

WOD

Workout Format
21-15-9-15-21
Competitive
Push-Ups
DB Alternating Lunges (50/35)
Cal Air Bike
Performance
Push-Ups or Elevated
DB Alternating Lunges (35/25)
Cal Air Bike
Lifestyle
Elevated Push-Ups
Alternating Lunges
Cal Air Bike

Conditioning Warm-Up

1 Round
10 Push-Ups @ Workout Scale
8 DB Lunges @ Workout Weight
15 sec Air Bike Sprint
Bootcamp

Tuesday, October 17th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
2 Rounds (With Coach Using a PVC Then With the Empty Bar)
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
3 Thrusters
- Rest 30 Seconds -

Strength

Clean + Front Squat + Thruster
Build to a Heavy 1 Rep in 10 Minutes

WOD

Workout Format
5 Rounds For Load
1 Round = 7 Unbroken Sets of the Barbell Complex
Competitive
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Performance
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Lifestyle
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Conditioning Warm-Up

1 Round @ Light Weight
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Flash

Tuesday, October 17th, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

WOD

Workout Format
5 Rounds For Load
1 Round = 7 Unbroken Sets of the Barbell Complex
Competitive
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Performance
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Lifestyle
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Conditioning Warm-Up

1 Round @ Light Weight
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Bootcamp

Monday, October 16th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 per Side Bodyweight Split Squat
8 per Side Empty Bar Split Squat
5 per Side Barbell Split Squat

Strength

Barbell Split Squats
Build to a Heavy 8 per Side in 10 Minutes

WOD

Workout Format
4 Rounds
Competitive
12 DB Snatches (50/35)
10 Pull-Ups
12 DB Snatches (50/35)
10 Pistol Squats
Performance
12 DB Snatches (35/25)
10 Jumping Pull-Ups
12 DB Snatches (35/25)
10 Assisted Pistol Squats
Lifestyle
12 DB Snatches
10 Ring Rows
12 DB Snatches
10 Alternating Lunges

Conditioning Warm-Up

1 Round
6 DB Snatches @ Workout Weight
5 Pull-Ups @ Workout Scale
5 Pistol Squats @ Workout Scale
Strength

Monday, October 16th, 2023 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Dynamic Squats
Ostrich Walk
Seated Good Mornings
Glute Bridge

Secondary Strength Movement

Back Squat

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

Accessory

In 20 Minutes
4 Rounds
10-15 Goblet Squats
- Rest 30 Seconds -
10-15 Barbell Stiff Leg Deadlifts
- Rest 1.5 Minute -
Flash

Monday, October 16th, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

WOD

Workout Format
4 Rounds
Competitive
12 DB Snatches (50/35)
10 Pull-Ups
12 DB Snatches (50/35)
10 Pistol Squats
Performance
12 DB Snatches (35/25)
10 Jumping Pull-Ups
12 DB Snatches (35/25)
10 Assisted Pistol Squats
Lifestyle
12 DB Snatches
10 Ring Rows
12 DB Snatches
10 Alternating Lunges

Conditioning Warm-Up

1 Round
6 DB Snatches @ Workout Weight
5 Pull-Ups @ Workout Scale
5 Pistol Squats @ Workout Scale
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