WODs

Strength

Thursday, January 26th, 2023 – Deadlift

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Pull Aparts
12 Empty Bar Deadlift

Accessory

3 Rounds
10-15 Barbell Hip Thrust
8-12 Goblet Squat
30-60 sec. Sandbag Hold
Rest 1.5 min.

Deadlift

10 sets x 1 reps building weight / rest 2 minutes
General

Thursday, January 26th, 2023 – Circuit Class

General Warm-Up

As many quality rounds as possible in 10 minutes
15 Shuttle Runs
15 TRX Lunges
15 TRX Rows

Cardio Circuit

3 minutes work / 1 minute rest x 5 rounds
Bike, row, or ski
Bootcamp

Thursday, January 26th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Band Deadlifts
Deadlift Demo / Practice / Form Checks

Strength

Deadlift
Every 2 minute on the minute x 6 rounds
Deadlift x 3 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format
AMRAP15 (22.1)
Competitive
3 Wall walks
12 DB snatches (50/35)
15 Box Jump Overs (24/20)
Performance
3 Wall Walks
12 DB Snatches (35/25)
15 Box Jump or Step Overs (24/20)
Lifestyle
3 Bear Crawls (1.5 meters)
12 DB Snatches
15 Box Step Overs
Strength

Wednesday, January 25th, 2023 – Bench Press

General Warm-Up

3 Rounds
20 Arm Circles (10 each direction)
6 Inchworms
16 High Plank to Toe Touch (8 per side)
10 Band Rows
10 Empty Bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes

Accessory

3 Rounds
10-15 Bench Press
8-12 DB Single Arm Rows per Side
Rest 1.5 min

Bench Press

6 sets x 5 reps building weight / rest 2 minutes
Strength

Wednesday, January 25th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Arm Circles
c) Inch Worm
d) TRX Row
e) Seated Leg Raise

Strength Circuit

4 Rounds
10-15 Single Arm Incline DB Bench Press per Side
8-12 Pendlay Row
30-60 sec. Filly Carry per Side
* Rest 1 minute
Bootcamp

Wednesday, January 25th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Push-up Negatives
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
Med Ball Press
Bench Press Demo / Practice / Form Checks

Strength

Bench Press
Every 2 minute on the minute x 6 rounds
Bench Press x 5 reps buidling weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format
For Time
Competitive
1000m row
2 Rounds
30 Alt. Med-ball Overhead Lunges (20/14)
20 Wall Balls
10 Toes to Bar
1000m row
Performance
1000m row
2 Rounds
30 Alt. Med-ball Overhead Lunges (14/10)
20 Wall Balls
10 Leg Raises or Knees to Chest
1000m row
Lifestyle
1000m row
2 Rounds
30 Alt. Med-ball Overhead Lunges
20 Wall Balls
10 Knee Raises
1000m row
General

Tuesday, January 24th, 2023 – Circuit Class

General Warm-Up

As many quality rounds as possible in 10 minutes
15 Shuttle Runs
16 Plate Hops
16 Band Rows

Cardio Circuit

Single Under Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Row Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds
Bootcamp

Tuesday, January 24th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Assisted Squat with 3 second pause
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Squat Clean
Clean Demo / Practice / Form Checks

Strength

Cleans
Every 3 minute on the minute x 4 rounds
Clean x 5 single reps buidling weight each set
* Treat each rep of each set as a single, this is not a barbell cycling drill. start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format
For Time
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Competitive
Deadlifts (225/155)
Bar-facing Burpees
Performance
Deadlifts (135/95)
Bar-facing Burpees
Lifestyle
Deadlifts (75/55)
Burpees
Strength

Monday, January 23rd, 2023 – Squat

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Rows
12 Empty Bar Back Squat

Accessory

3 Rounds
8-12 DB Split Squat per Side
10-15 DB Stiff Leg Deadlift
30-60 sec. Single Arm Farmer Carry per Side
Rest 1.5 min.

Back Squat

8 sets x 3 reps / rest 2 minutes / build weight
Strength

Monday, January 23rd, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) TRX Squats
c) Band Good Morning
d) Three Way Pancake Stretch
e) Right Side Plank
f) Left Side Plank

Strength Circuit

4 Rounds
6-10 DB Box Step-up per Side
8-12 DB Stiff Leg Deadlift
10-20 Band Kick Backs per Side
* Rest 1 minute
Bootcamp

Monday, January 23rd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med ball elbow clinch squats
Back Squat Demo / Practice / Form Checks

Strength

Front Squat
Every 2 minutes on the minute x 6 rounds
Front Squat x 5 reps Budling Weight Each Set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format
10 Rounds for Time
Competitive
15/10 Cal Bike
5 Pull-ups
5 Box jumps
Performance
12/8 Cal Bike
5 Jumping Pull-ups
5 Box Jumps or Step-ups
Lifestyle
10/7 Cal Bike
5 Ring Rows
5 Box Step-ups
General

Sunday, January 22nd, 2023 – Strict Press

General Warm-Up

3 Rounds
20 Arm Circles (10 Each Direction)
6 Inchworms
16 High Plank to Toe Touch (8 per Side)
10 Bird Dog
10 Empty Strict Press

Accessory

3 Rounds
8-12 DB Strict Press
8-12 Single Arm DB Tricep Extension
30-40 sec Hollow Hold
Rest 1.5 minutes

Strict Press

8 sets x 3 reps / rest 2 minutes / build weight
Strength

Saturday, January 21st, 2023 - ATS Day 37

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Upright Row
6x Empty Bar Front Squats
6x Empty Bar SLDL

Barbell Warm Up

empty bar
A) Muscle Clean + Front Squat + Strict
Press
3x (5+3+3)
B) 3x (3 High Hang Clean Cycling + 3 Push Press)
C) C&J Cycle
3 sets: 2x (1 Clean + 1 Push Jerk/1 Split Jerk)

Workout

“Grace”: 30 Clean & Jerks For Time
Cleans can be power or full and jerks can be push jerk or split jerk.
RX: 135lbs/95lbs- Clean & Jerk
Rep Options: Cycle or Drop the Bar Between Reps
Scaled: Select a weight that you can manage to complete all reps- Clean & Jerk
Rep Options: Cycle or Drop the Bar Between Reps
General

Saturday, January 21st, 2023 - OLY Foundations Day 103

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Apart
6x Band Strict Press
6x Band Monster Walks
6x Empty Bar Good Morning
4x Alt. Lunge & Twist to Hold 2s

Press / Jerk / Clean

empty bar
A) Strict Press
3 sets of 5
B) Push Press Cycling Skill Work
1. Technique: 3 sets of 5
2. Cycling Skill Work: 3 sets of 3
C) Push Jerk
1. Technique: 3 sets of 5
2. Cycling Skill Work: 3 sets of 3
D) Clean/Power Clean
1. Technique: 3 sets: 5 -> 3 -> 2
2. TNG Clean Skill Work: 3 sets of 3 50% Clean/Power Clean/ Very Light
E) Clean + Push Press/Push Jerk Cycling
E130MOM5
2x (1 Clean + 1 Push Press/Push Jerk)
Perform the sequence without dropping the bar
Bootcamp

Saturday, January 21st, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Arm Swings
Leg Swing Left
Leg Swing Right
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements with your partner

WOD

Workout Format
Flip a Coin Workout
Athlete will flip a coin before each round. Result will determine exercise for an AMRAP of 4 minutes followed by a 2 minute rest.
Round 1 - 3
Heads: 20 Cal Row & 10 Push-ups
Tails: 10 Cal Row & 20 Push-ups
Round 4 - 6
Heads: 20 Wall Balls & Max Cal Air Bike
Tails: 15 Cal Air Bike & Max Wall Balls
Strength

Friday, January 20th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Good Mornings
c) Push-up Hold
d) Band Pull Apart
e) Lunge
f) Superman Hold

Strength Circuit

3 Rounds
6-10 Deadlifts
* Rest 20 seconds
8-12 Incline DB Bench Press
* Rest 20 seconds
Max Dead Hang
* Rest 1.5 minutes
Bootcamp

Friday, January 20th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Band Overhead Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks

Strength

Push Press
Every 3 minutes on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
* This is a 1 rep max test, have fun be safe.

WOD

Workout Format
For Time, in Pairs
Competitive
20 Sync Burpee Box Jumps
* Rest 2 minutes
Split Reps in a Weighted Vest (20/10), 22-18-14-10-6-2
Pull-up
Box Jumps
Performance
20 Sync Burpee Box Jumps or Step-up
* Rest 2 minutes
Split Reps, 22-18-14-10-6-2
Jumping Pull-up
Box Jumps or Step-ups
Lifestyle
20 Sync No Push-up Burpee Box Step-up
* Rest 2 minutes
Split Reps, 22-18-14-10-6-2
Ring Rows
Box Step-ups
Strength

Thursday, January 19th, 2023 – Deadlift

General Warm-Up

3 Rounds
20 Arm Circles (10 each direction)
6 Inchworms
16 High Plank to Toe Touch (8 per side)
10 Band Rows
10 Empty Bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes

Accessory

3 Rounds
8-12 KB Swings
8-12 Heel Elevated Goblet Squat
30-40 seconds Farmer Hold
Rest 1.5 minutes

Deadlift

8 sets x 3 reps building weight / rest 2 minutes
General

Thrusday, January 19th, 2023 – Circuit Class

General Warm-Up

As many quality rounds as possible in 10 minutes
15 Shuttle Runs
15 TRX Lunges
15 TRX Rows

Cardio Circuit

Bike, row. run. or ski alternating as you wish.
4 min work / 2 minutes rest
5 min work / 2 minutes rest
6 min work / 2 minutes rest
5 min work / 2 minutes rest
4 min work / 2 minutes rest
Bootcamp

Thursday, January 19th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Band Deadlifts
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice / Form Checks

Strength

Deadlift
Every 3 minutes on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
* This is a 1 rep max test, have fun be safe.

WOD

Workout Format
5 Rounds for Time
Competitive
8 Squat Cleans (115/80)
20/15 Cal Row
Performance
8 Squat Cleans (95/65)
20/15 Cal Row
Lifestyle
8 Squat Cleans
15/10 Cal Row
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