Workouts

Today & Previous Upcoming
Strength

Friday, October 6th, 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
1 Round
100 Banded Hamstring Curls
Rest 2 Minutes
-Into-
3 Rounds
15-20 Db Glute Bridge
10-12 Db Bent Over Row
Rest 1 Minutes

Notes

20 Minutes Build to Heavy 2 Reps / Rest as Needed / Starting at Empty Bar
Flash

Friday, October 6th, 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
Conditioning Warm-up
200m Run
Into
1 Round
1 Sync Wall Walk @ Working Scale
6 Sync Box Jumps @ Working Scale

WOD

Workout Format
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
Bootcamp

Thursday, October 5th, 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 3MINUTES
10 Empty Bar Bent Over Barbell Row
5 Bent Over Barbell Row
3 Bent Over Barbell Row

Strength

Bent Over Barbell Row
Build to a Heavy 1 Reps in 10 Minutes

WOD

Workout Format
CONDITIONING WARM-UP
1 Rounds
5 Pull-Ups @ Working Scale
8 American KB Swings @ Workout Weight
16 Double Unders @ Working Scale
AMRAP 15
Competitive
8 Strict Pull-Ups
16 American KB Swings (50/35)
32 Double Unders
Performance
8 Strict Pull-Ups
16 American KB Swings (35/25)
32 Double Unders or 55 Single Unders
Lifestyle
8 Strict Pull-Ups
16 American KB Swings (35/25)
32 Single Unders
Flash

Thursday, October 5th, 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 15
Competitive
8 Strict Pull-Ups
16 American KB Swings (50/35)
32 Double Unders
Performance
8 Strict Pull-Ups
16 American KB Swings (35/25)
32 Double Unders or 55 Single Unders
Lifestyle
8 Strict Pull-Ups
16 American KB Swings (35/25)
32 Single Unders

Conditioning Warm-Up

1 Rounds
5 Pull-Ups @ Working Scale
8 American KB Swings @ Workout Weight
16 Double Unders @ Working Scale
Bootcamp

Wednesday, October 4th, 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 Empty Bar Bench Press
5 Bench Press
3 Bench Press

Strength

Bench Press
Build to a heavy 1 reps in 10 minutes

Conditioning Warm-Up

With Coach Using a Pvc Then With the Empty Bar
2 Rounds
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
Rest 30 Seconds
-Into-
1 Round
12 Deadlift @ Workout Weight
9 Hang Power Cleans @ Workout Weight
6 Push Jerks @ Workout Weight

Notes

5 Rounds for Time

COMPETITIVE
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

PERFORMANCE
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)

LIFESTYLE
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Strength

Wednesday, October 4th, 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 2 Reps / Rest As Needed / Start with Empty Bar

Accessory

In 20 Minutes
4 Rounds
10-15 Db Incline Bench Press
Rest 1 Minute
8-12 Pendlay Row
Rest 2 Minute
Flash

Wednesday, October 4th, 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
Conditioning Warm-up
With Coach Using a Pvc Then With the Empty Bar
2 Rounds
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
Rest 30 Seconds
-Into-
1 Round
12 Deadlift @ Workout Weight
9 Hang Power Cleans @ Workout Weight
6 Push Jerks @ Workout Weight

WOD

Competitive
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Performance
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Lifestyle
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Notes

5 Rounds for Time
Bootcamp

Tuesday, October 3rd, 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 Empty Bar Back Squat
5 Back Squat
3 Back Squat

Strength

Back Squats
Build to a Heavy 1 Reps in 10 Minutes

Conditioning Warm-Up

1 Rounds
8 Thrusters @ Working Weight
8 Burpees Over Bar @ Working Scale

Notes

3 Rounds for Time

COMPETITIVE
15 Thrusters (95/65)
30 Burpee Over Bar

PERFORMANCE
15 Thrusters (45/35)
30 Burpee Over Bar

LIFESTYLE
15 Thrusters
30 Elevated Burpee
Flash

Tuesday, October 3rd, 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
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs

Conditioning Warm-Up

1 Rounds
8 Thrusters @ Working Weight
8 Burpees Over Bar @ Working Scale

Notes

COMPETITIVE
3 Rounds for Time
15 Thrusters (95/65)
30 Burpee Over Bar

PERFORMANCE
3 Rounds for Time
15 Thrusters (45/35)
30 Burpee Over Bar

LIFESTYLE
3 Rounds for Time
15 Thrusters
30 Elevated Burpee
Bootcamp

Monday, October 2nd, 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
400M Run
-Into-
2 Rounds
5 Front Squats @ Working Weight
8 Cal Air Bike
5 Cleans @ Working Weight

WOD

Workout Format
For Time in Teams of 3
Competitive
1000M Run Each Relay Style
-Into-
1 Round Each
15 Front Squats (155/105)
20 Cal Air Bike
21 Cleans (155/105)
Performance
800M Run Each Relay Style
-Into-
1 Round Each
15 Front Squats (105/75)
15 Cal Air Bike
21 Cleans (105/75)
Lifestyle
For Time in Teams of 3
600M Run Each Relay Style
-Into-
1 Round Each
15 Front Squats
10 Cal Air Bike
21 Cleans
General

Sunday, October 1st, 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 Push Press
Rest 30 Seconds
10-15 Band Pull Aparts
10-15 Band Tricep Extensions
Rest 2 Minutes

Strict Press

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

Saturday, September 30th, 2023 - 4-year Anniversary Comp

Notes

Instead of having different divisions, we are offering scaled versions of each workout. This will allow athletes to choose the appropriate level of challenge based on their skill and strength. We do want to emphasize the importance of the competition as a fun and community-building event rather than just just a test of athleticism. Encourage sportsmanship, camaraderie, and cheering on fellow athletes.

Notes

COMPETITIVE
21-15-9
Pushups
Cals Bike
Deadlifts (185/135)

PERFORMANCE
25-20-15
Knee Pushups
Cals Bike (21-15-9)
Deadlifts (135/95)

LIFESTYLE
30-25-20
Elevated Pushups
Cals Bike (21-15-9)
Deadlifts (95/65)

After completing the 9-9-9 round, partners move on to:

COMPETITIVE
Max Wallballs (20/14)

PERFORMANCE
Max Wallballs (14/10)

LIFESTYLE
Max Wallballs (10/8)

Movements are alternated between partners (Partner A does 21 Pushups, Partner B does 21 Cals Bike, Partner A does 21 Deadlifts, Partner B does 15 Pushups, Partner A does 15 Cals Bike, etc.)
Cals for ladies will be 15-11-6

Notes

COMPETITIVE
Buy-in: 500m row (split)
40 Lunges - Split
30 Alternating DB Snatches (50/35) - Split
20 Toes to Bar - Split
10 Box Jumps (24/20) - Sync
6 Burpee Over Line - Sync
10 Box Jumps (24/20) - Sync
20 Toes to Bar - Split
30 Alternating DB Snatches (50/35) - Split
40 Lunges - Split
Cash out: 500m row (split)

PERFORMANCE
Buy-in: 400m row (split)
40 Assisted Lunges - Split
30 Alternating DB Snatches (35/25) - Split
25 Leg Raises - Split
10 Box Jumps (20/16) - Split
6 Burpee Over Line - Split
10 Box Jumps (20/16) - Split
25 Leg Raises - Split
30 Alternating DB Snatches (35/25) - Split
40 Assisted Lunges - Split
Cash out: 400m row (split)

LIFESTYLE
Buy-in: 400m row (split)
40 Assisted Lunges - Split
30 Alternating DB Snatches (25/15) - Split
25 Knee Raises - Split
10 Box Step Overs (20/16) - Split
6 Burpee Over Line - Split
10 Box Step Overs (20/16) - Split
25 Knee Raises - Split
30 Alternating DB Snatches (25/15) - Split
40 Assisted Lunges - Split
Cash out: 400m row (split)

Take special note of movements that are sync and split. Only competitive will have sync movements.
If a team has a competitive athlete and a Performance/Lifestyle athlete, only the competitive athlete will do all the reps for the sync portion. Performance/Lifestyle athletes will do half.

Notes

COMPETITIVE
Snatch
95 / 65
105 / 75
115 / 85
125 / 90
135 / 95
155 / 105
Clean
145 / 105
155 / 115
175 / 125
185 / 135
205 / 145
215 / 155

PERFORMANCE
Snatch
65 / 45
75 / 55
95 / 65
105 / 75
115 / 85
135 / 95
Clean
115 / 85
135 / 95
145 / 105
165 / 115
175 / 125
185 / 135

LIFESTYLE
Snatch
45 / 35
65 / 45
75 / 55
95 / 65
85 / 75
105 / 75
Clean
65 / 45
85 / 55
95 / 65
115 / 75
125 / 85
135 / 95

Athletes performing snatch and clean decided at random right before event.
Lifts will be performed in an EMOM style. One minute to make the lift, the next minute is used to load the bar. (partners and judges can help load the bar)
If an athlete fails a lift, use the following minute to strip the weight on the bar to the last successful lift. The next working minute will be an AMRAP at that weight.
If an athlete gets to the last round, the following working minute will be an AMRAP at that weight.

Notes

COMPETITIVE
Partner A: 12 Thrusters (95/65)
Partner B: 12 Thrusters (95/65)
6 Sync Burpee Over the Bar
Partner A: 9 Thrusters (115/75)
Partner B: 9 Thrusters (115/75)
6 Sync Burpee Over the Bar
Partner A: 6 Thrusters (135/95)
Partner B: 6 Thrusters (135/95)
6 Sync Burpee Over the Bar

PERFORMANCE
Partner A: 12 Thrusters (75/55)
Partner B: 12 Thrusters (75/55)
6 Sync Burpee Over the Bar
Partner A: 9 Thrusters (95/65)
Partner B: 9 Thrusters (95/65)
6 Sync Burpee Over the Bar
Partner A: 6 Thrusters (115/75)
Partner B: 6 Thrusters (115/75)
6 Sync Burpee Over the Bar

LIFESTYLE
Partner A: 12 Thrusters (55/45)
Partner B: 12 Thrusters (55/45)
6 Sync Burpee Over the Bar
Partner A: 9 Thrusters (75/55)
Partner B: 9 Thrusters (75/55)
6 Sync Burpee Over the Bar
Partner A: 6 Thrusters (95/65)
Partner B: 6 Thrusters (95/65)
6 Sync Burpee Over the Bar

Athletes are responsible for loading their own bars.

Notes

https://www.comptracker.io/scoreboard?id=389
Bootcamp

Friday, September 29th 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

Kick Stand Double Dumbbell Deadlift
Build to a Heavy 12 Reps in 10 Minutes

WOD (test)

Conditioning Warm-up
2 Rounds
5 Pull-Ups @ Workout Scale
8 Pistol Squats @ Workout Scale

For Time (25 Minute Time Cap)

Competitive
5 Rounds
40 Pull-Ups
60 Pistol Squats

Performance
5 Rounds
40 Jumping Pull-Ups
60 Assisted Pistol Squats

Lifestyle
5 Rounds
40 Ring Rows
60 Alternating Lunges
Strength

Friday, September 29th, 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 Romanian Deadlift
Rest 1 Minute
8-12 Chest Supported Db Row
Rest 2 Minutes

Barbell Stiff Leg Deadlift

20 Minutes Build to Heavy 2 Reps / Rest as Needed / Starting at Empty Bar
Flash

Friday, September 29th, 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
Conditioning Warm-up
2 Rounds
5 Pull-Ups @ Workout Scale
8 Pistol Squats @ Workout Scale

WOD (test)

For Time (25 Minute Time Cap)

Competitive
5 Rounds
40 Pull-Ups
60 Pistol Squats

Performance
5 Rounds
40 Jumping Pull-Ups
60 Assisted Pistol Squats

Lifestyle
5 Rounds
40 Ring Rows
60 Alternating Lunges
Bootcamp

Thursday, September 28th, 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 3MINUTES
10 Empty Bar Bent Over Barbell Row
5 Bent Over Barbell Row
3 Bent Over Barbell Row

Strength

Bent Over Barbell Row
Build to a Heavy 3 Reps in 10 Minutes

WOD

Workout Format
CONDITIONING WARM-UP
2 Rounds
8 Bench Press @ Workout Weight
15 Seconds Air Bike Sprint
21-15-9-6
Competitive
Bench Press (135/95)
Air Bike Cals
Performance
Bench Press (95/65)
Air Bike Cals
Lifestyle
Bench Press
Air Bike Cals
Flash

Thursday, September 28th, 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
21-15-9-6
Competitive
Bench Press (135/95)
Air Bike Cals
Performance
Bench Press (95/65)
Air Bike Cals
Lifestyle
Bench Press
Air Bike Cals

Conditioning Warm-Up

2 Rounds
8 Bench Press @ Workout Weight
15 Seconds Air Bike Sprint
Bootcamp

Wednesday, September 27th, 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 Empty Bar Bench Press
5 Bench Press
3 Bench Press

Strength

Bench Press
Build to a heavy 3 reps in 10 minutes

Conditioning Warm-Up

1 Round
2 Wall Walk @ Workout Scale
6 Db Snatches @ Workout Weight
8 Box Jumps @ Workout Scale

Notes

As many reps as possible in 15 minutes

COMPETITIVE
3 Wall Walks
12 Db Snatches (50/35)
15 Box Jumps (24”/20”)

PERFORMANCE
3 Scaled Wall Walks
12 Db Snatches (35/25)
15 Box Jumps or Steps (24”/20”)

LIFESTYLE
3 Inch Worm
12 Db Snatches
15 Box Steps
Strength

Wednesday, September 27th, 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 2 Reps / Rest About 2 Minutes Between Sets / Start with Empty Bar

Accessory

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

Wednesday, September 27th, 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
Conditioning Warm-up
1 Round
2 Wall Walk @ Workout Scale
6 Db Snatches @ Workout Weight
8 Box Jumps @ Workout Scale

WOD

Competitive
3 Wall Walks
12 Db Snatches (50/35)
15 Box Jumps (24”/20”)
Performance
3 Scaled Wall Walks
12 Db Snatches (35/25)
15 Box Jumps or Steps (24”/20”)
Lifestyle
3 Inch Worm
12 Db Snatches
15 Box Steps

Notes

As Many Reps as Possible in 15 Minutes
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