Workouts

Today & Previous Upcoming
General

Sunday, October 15th, 2023 – Strict 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 Lateral Raises
Rest 30 Seconds
8-12 Db Strict Press
Rest 30 Seconds
8-12 Db Bent Over Row
Rest 2 Minutes

Strict Press

20 Minutes Build to Heavy 1 Reps / Rest as Needed / Starting at Empty Bar
Bootcamp

Saturday, October 14th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternaiting Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Conditioning Warm-up
1 Rounds in Pairs
8 Box Jumps Each @ Workout Scale
5 Clean and Jerks Sync. @ Starting Workout Weight

WOD

Workout Format
For Time In Pairs
Competitive
30 Box Jump Overs Split (24/20)
15 Clean and Jerks Sync (95/65)
30 Box Jump Overs Split
15 Clean and Jerks Sync (105/75)
30 Box Jump Overs Split
10 Clean and Jerks Sync (115/85)
30 Box Jump Overs Split
10 Clean and Jerks Sync (125/95)
30 Box Jump Overs Split
5 Clean and Jerks Sync (135/105)
30 Box Jump Overs Split
5 Clean and Jerks Sync (145/115)
Performance
30 Box Jump or Step Overs Split (24/20)
15 Clean and Jerks Sync (65/35)
30 Box Jump or Step Overs Split
15 Clean and Jerks Sync (75/45)
30 Box Jump or Step Overs Split
10 Clean and Jerks Sync (85/55)
30 Box Jump or Step Overs Split
10 Clean and Jerks Sync (95/65)
30 Box Jump or Step Overs Split
5 Clean and Jerks Sync (105/75)
30 Box Jump or Step Overs Split
5 Clean and Jerks Sync (115/85)
Lifestyle
30 Box Step Overs Split
15 Clean and Jerks Sync
30 Box Step Overs Split
15 Clean and Jerks Sync
30 Box Step Overs Split
10 Clean and Jerks Sync
30 Box Step Overs Split
10 Clean and Jerks Sync
30 Box Step Overs Split
5 Clean and Jerks Sync
30 Box Step Overs Split
5 Clean and Jerks Sync
Strength

Saturday, October 14th, 2023 - ATS Day 71

C&J Warm Up: 15 minutes

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

C&J Work

E3:30MOM5
1 Dip + 1 Above Knee + 1 Below Knee + 1 Clean + 1 Split Jerk
60 -> 65% for 3 sets
% of C&J

Clean Pull

E2:00MOM4
3x Floating Pull (Below Knee)
70%
% of Clean

Front Squat

E2:30MOM4
4 @ 75%
2 @ 80%
2 @ 85%
2 @ 90%
General

Saturday, October 14th 2023 - OLY Foundations Day 139

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 Dip Snatch Shrug Pull + 3 Dip High Pull
w/ empty bar
B) 3 sets: 3 Muscle Snatch + 3 Snatch Balance + 3 OHS
w/ empty bar
C) 3 sets: 2 Tall Power Snatch + 2 Tall Snatch
w/ empty bar

Snatch Work

E2:30MOM5
1 (3s above knee then snatch) + 1 (3s mid-thigh then snatch) + 1 (3s power then snatch)
60% -> 65% for last 3 sets
% of Snatch

Snatch Pull

E2:00MOM4
3x Floating Pull (Below Knee)
70-75%
% of Snatch
Bootcamp

Friday, October 13th, 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

Deadlift
Build to a Heavy 8 Reps in 10 Minutes

WOD

Workout Format
Conditioning Warm-up
1 Round
25 Double Unders @ Workout Scale
8 Db Snatches @ Workout Weight
4 Hang Clean and Jerks @ Workout Weight
2 Wall Walks @ Workout Scale
2 Rounds for Time in Pairs (Split Reps)
Competitive
50 Double Unders
26 Db Snatches (60/40)
12 Hang Clean and Jerks (155/105)
6 Wall Walks
Performance
50 Double Unders or 85 Single Unders
26 Db Snatches (40/30)
12 Hang Clean and Jerks (135/95)
6 Scaled Wall Walks
Lifestyle
50 Single Unders
26 Db Snatches
12 Hang Clean and Jerks
6 Inch Worms
Strength

Friday, October 13th, 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 Db Romanian Deadlift
Rest 1 Minute
8-12 Bent Over Barbell Row
Rest 2 Minutes

Notes

20 Minutes Build to Heavy 1 Reps / Rest as Needed / Starting at Empty Bar
Flash

Friday, October 13th, 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
Conditioning Warm-up
1 Round
25 Double Unders @ Workout Scale
8 Db Snatches @ Workout Weight
4 Hang Clean and Jerks @ Workout Weight
2 Wall Walks @ Workout Scale

WOD

Workout Format
2 Rounds for Time in Pairs (Split Reps)
Competitive
50 Double Unders
26 Db Snatches (60/40)
12 Hang Clean and Jerks (155/105)
6 Wall Walks
Performance
50 Double Unders or 85 Single Unders
26 Db Snatches (40/30)
12 Hang Clean and Jerks (135/95)
6 Scaled Wall Walks
Lifestyle
50 Single Unders
26 Db Snatches
12 Hang Clean and Jerks
6 Inch Worms
Bootcamp

Thursday, October 12th, 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
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 Minutes

WOD

Workout Format
CONDITIONING WARM-UP
200M Run
250M Row
10 Cal Air Bike
For Time
Competitive
1KM Run
2KM Row
3KM Air Bike
Performance
800M Run
1500M Row
2500M Air Bike
Lifestyle
800M Run
1200M Row
2200M Air Bike
Flash

Thursday, October 12th, 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

Notes

STRENGTH WARM-UP

6 Negative Pronated Pull-Ups (Use Band if Needed)

STRENGTH

In 20 Minutes Complete
3-6 Weighted Strict Supinated Pull-Ups or Hardest Variation
-Into-
4 Round
8-10 Strict Pronated Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
Rest 1 Minutes
Bootcamp

Wednesday, October 11th, 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
5 Bench Press
3 Bench Press

Strength

Bench Press
Build to a heavy 8 reps in 10 minutes

Conditioning Warm-Up

1 Round
6 Deadlift @ Workout Weight
15 Second Air Bike Sprint

Notes

4 Rounds for Time

COMPETITIVE
12 Deadlifts (185/135)
15/12 Cal Air Bike

PERFORMANCE
12 Deadlifts (135/95)
15/12 Cal Air Bike

LIFESTYLE
12 Deadlifts
1 Minute Air Bike
Strength

Wednesday, October 11th, 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

In 20 Minutes Build to a Heavy 1 Reps / Rest As Needed / Start with Empty Bar

Accessory

In 20 Minutes
4 Rounds
10-15 Close Grip Bench Press
Rest 1 Minute
8-12 per Side Single Arm Db Row
Rest 2 Minutes
Flash

Wednesday, October 11th, 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
Conditioning Warm-up
1 Round
6 Deadlift @ Workout Weight
15 Second Air Bike Sprint

WOD

Competitive
12 Deadlifts (185/135)
15/12 Cal Air Bike
Performance
12 Deadlifts (135/95)
15/12 Cal Air Bike
Lifestyle
12 Deadlifts
1 Minute Air Bike

Notes

4 Rounds for Time
Bootcamp

Tuesday, October 10th, 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

Conditioning Warm-Up

1 Rounds
6 Pistol Squats @ Workout Scale
5 Pull-Ups @ Workout Scale
6 Box Jumps @ Workout Scale
5 Push-Ups @ Workout Scale

Notes

2 Rounds for Time

COMPETITIVE
20 Pistol Squats
10 Pull-Ups
20 Box Jump
10 Push-Ups

PERFORMANCE
20 Assisted Pistol Squats
10 Jumping Pull-Ups
20 Box Jumps or Step UPS
10 Elevated Push-Ups

LIFESTYLE
20 Alternating Lunges
10 Ring Rows
20 Box Step UPS
10 Elevated Push-Ups
Flash

Tuesday, October 10th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
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

Conditioning Warm-Up

1 Round
6 Pistol Squats @ Workout Scale
5 Pull-Ups @ Workout Scale
6 Box Jumps @ Workout Scale
5 Push-Ups @ Workout Scale

Notes

2 Rounds

COMPETITIVE
20 Pistol Squats
10 Pull-Ups
20 Box Jump
10 Push-Ups

PERFORMANCE
20 Assisted Pistol Squats
10 Jumping Pull-Ups
20 Box Jumps or Step UPS
10 Elevated Push-Upsar

LIFESTYLE
20 Alternating Lunges
10 Ring Rows
20 Box Step UPS
10 Elevated Push-Ups
Bootcamp

Monday, October 9th, 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

“Murph’s House”
400 Meter Run
25 Pull-Ups
50 Push-Ups
75 Air Squats
Rest 1 Minute
“Rankel’s House”
6 Deadlifts (225/155)
7 Burpee Pull-Ups
10 Kettlebell Swings (70/53)
200 Meter Run
Rest 1 Minute
“Bradshaw’s House”
2 Rounds Of:
3 Handstand Push-Ups
6 Deadlifts (225/155)
12 Pull-Ups
24 Double-Unders
Rest 1 Minute
“Holleyman’s House”
3 Rounds Of:
5 Wall Ball Shots (20/14)
3 Handstand Push-Ups
1 Power Clean (225/155)
Rest 1 Minute
“Hammer’s House”
5 Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Pull-Ups
Rest 1 Minute
“Hidalgo’s House”
20 Squat Cleans (135/95)
20 Box Jumps (24”/20”)
20 Weighted Alternating Walking Lunges With Overhead Plates (45/25)
20 Box Jumps (24”/20”)
20 Squat Cleans (135/95)
Wear a Weight Vest (20/14)
General

Sunday, October 8th, 2023 – Strict 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 Arnold Press
Rest 30 Seconds
10-15 Rear Delt Flys
8-12 Bench Dips
Rest 2 Minutes

Strict Press

20 Minutes Build to Heavy 3 Reps / Rest as Needed / Starting at Empty Bar
Bootcamp

Saturday, October 7th, 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
Conditioning Warm-up
1 Rounds
5 Thrusters @ Working Weight
5 Burpees Sync @ Working Scale

WOD

Competitive
For Time in Pairs
100 Thrusters Split (135/95)
Every Minute on the Minute 5 Sync Burpees
Performance
For Time in Pairs
100 Thrusters Split (95/65)
Every Minute on the Minute 5 Sync Burpees
Lifestyle
For Time in Pairs
100 Thrusters Split
Every Minute on the Minute 5 Sync Elevated Burpees
Strength

Saturday, October 7th, 2023 - ATS Day 70

C&J Warm Up: 15 minutes

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

C&J Work

E2:00MOM5
1 Hang Power Clean + 1 Hang Clean + 1 Clean + 1 Split Jerk w/2s pause in catch
60 -> 65% x 3 sets
% of C&J

Clean Pull

E2:00MOM4
3x 5s Tempo Pull
70-75%
% of Clean

Front Squat

E3:00MOM5
6 @ 70%
4 @ 75%
2 @ 80%
4 @ 78%
6 @ 75%
General

Saturday, October 7th 2023 - OLY Foundations Day 138

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Band OHS
5x Empty Bar Good Morning
4x Cossack Squat Hold 2s

Snatch Warm Up (A): 15 Minutes

A) 3 sets : 3 Snatch DL + 3 Muscle Snatch + 3 OHS
w/ empty bar
B) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
C) 3 sets: 2 Tall Power Snatch + 2 Tall Snatch
w/ empty bar

Snatch Work

E2:00MOM5
1 Power Snatch w/ 1s pause in catch + 1 OHS + 1 Snatch w/ 1s pause in catch + 1 OHS
60% -> 65% for last 3 sets
% of Snatch

Snatch Pull

E2:00MOM4
3x 5s Tempo Pull
70-75%
% of Snatch
Bootcamp

Friday, October 6th, 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

Stiff Leg Deadlift
Build to a Heavy 12 Reps in 10 Minutes

WOD

Workout Format
Conditioning Warm-up
200m Run
Into
1 Round
1 Sync Wall Walk @ Working Scale
6 Sync Box Jumps @ Working Scale
In Pairs (18 Minutes)
Competitive
3 Sync Wall Walks
16 Sync Box Jumps (24”/20”)
Every 3 Minutes on the Minute
200M Run Together
Performance
3 Sync Scaled Wall Walks
16 Sync Box Jumps or Steps UPS (24”/20”)
Every 3 Minutes on the Minute
200M Run Together
Lifestyle
3 Sync Inchworms
16 Sync Box Steps UPS
Every 3 Minutes on the Minute
200M Run Together
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