WODs

General

Tuesday, December 13th, 2022 - Circuit Class

General Warm-Up

As many quality rounds as possible in 15 minutes
200m Jog
15 Ring Rows
15 Air Squats
50 Single Unders

Cardio Circuit

1 minute work / 30 seconds rest x 10
5 rounds
A) Row
B) Plank
5 rounds
A) Row
B) Wall Sit
Bootcamp

Tuesday, December 13th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat / Cow
Active Hang
TRX Row

Strength

Every 1:30 on the minute x 4 rounds
Strict chin-up x 6-12 reps
Every minute on the minute x 5 rounds
Sand bag hold x 40 seconds

WOD

Workout Format
For Time
Competitive
8-7-6-5
Pull-ups
65-55-45-35
Double Unders
-into-
6-5-4-3
Chest to Bar
50-40-30-20
Double Unders
Performance
8-7-6-5
Jumping Pull-ups
65-55-45-35
Double Unders (Count Misses)
-into-
6-5-4-3
Jumping Chest to Bar
50-40-30-20
Double Unders (Count Misses)
Lifestyle
8-7-6-5
Ring row
65-55-45-35
Single Unders
-into-
6-5-4-3
Bent over DB row
50-40-30-20
Single Unders
Strength

Monday, December 12th, 2022 - Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Wall Sit
c) Leg Swings Left
d) Leg Swings Right
e) Right Side Plank
f) Left Side Plank

Strength Circuit

4 Rounds
16-24 Goblet Lunges
10-15 Sandbag Glute Bridge
20-30 Calf Raise
Rest 1 minute
Strength

Monday, December 12th, 2022 - Squat Class

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Lat Pull Downs
12 Empty Bar Front Squat

Accessory

3 Rounds
8-12 Front Squats
10-20 Band Hamstring Curls
Rest 1.5 minutes

Front Squat

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

Monday, December 12th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Monster Walks
Glute Bridge
Alt. Knee Over Toes Lunges
Dynamic Squats
Fire Hydrants
Med Ball Thruster
Back Squat Demo / Progressions / Teaching
Back Squat Warm-up / Practice / Form Checks

Strength

Every 2 minute on the minute x 6 rounds
Back Squat x 1 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test.

WOD

Workout Format
4 rounds for time
* Squats are from a squat rack, not the ground.
Competitive
8 Back Squats (220 / 145)
21/15 Cal Row
Performance
8 Back Squats (160 / 105)
21/15 Cal Row
Lifestyle
8 Back Squats
16/11 Cal Row
Strength

Saturday, December 10th, 2022 - ATS Day 31

General Warm-Up

2RNFT
10x PVC Shoulder Rotations
8x Empty Bar Upright Row
6x Empty Bar SLDL
6x Alt. Hip Flexor Stretch
4x Cossack Squats

Snatch Warm Up

empty bar
3x (3 High Pull + 2 High-Hang Power Snatch + 1 OHS)

Snatch Complex

E2:00MOM6
1x ( 1 High Hang + 1 Floor + 1 High-Hang + 1 Floor)
3 sets: 70% Snatch/Light to Moderate
3 sets: 75-80% Snatch/Moderate to Heavy

Clean and Jerk Warm Up

empty bar
A)3x (5 Tall Muscle Clean + 3 Tall Clean + 2 Front Squat)
B) Push Jerk
3x3
C) Tall Split Jerk
3x2

Clean and Jerk Complex

E2:00MOM6
1x (1 High Hang + 1 Floor + 1 Front Squat + 1 Split Jerk)
3 sets: 70% C&J/Light to Moderate
3 sets: 75-80% C&J/ Moderate to Heavy

Snatch Grip Push Press

E2:00MOM5
4x
70-75% Push Press
Strength

Saturday, December 10th, 2022 - OLY Foundations Day 97

General Warm-Up

3RNFT
15x PVC Shoulder Rotations
10x Band Pull Apart
8x Band Monster Walks
6x Plate Front Squats
4x Empty Bar Good Morning

Snatch Warm Up

empty bar
A) 3x(5 High Pull + 5 Muscle Snatch)
B) 3x (3 Snatch Balance + 3 OHS)

Snatch Work

E130MOM5: 3x No-Feet Snatch
50-55% Snatch/Very Light
E130MOM5: 2x Snatch
60-65% Snatch/ Light

Clean Warm Up

empty bar
A) 3x (5 Muscle Clean + 5 Front Squat)
B) Tall Clean
3x3

Clean Work

E130MOM5: 3x No-Feet Clean
50-55% Clean/Very Light
E130MOM5: 2x Clean
60-65% Clean/Light

Front Squat

E2:00MOM3
8 @ 60%
6 @ 65%
4 @ 70%
% of Front Squat
Bootcamp

Friday, December 9th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band face pulls
Strict press demo/progressions/teaching
Strict press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Strict Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 last week.

WOD

Workout Format
In teams of 3, For Time
99-75-51-27 (Split all reps)
Competitive
Wall Balls (20 / 14)
Box Jump Overs (24 / 20)
Single DB Devil Press (40 / 25)
Performance
Wall Balls (20 / 14)
Box Jump or Step Overs (24 / 20)
Single DB Devil Press (30 / 20)
Lifestyle
Wall Balls
Box Step Overs
Single DB Devil Press
Bootcamp

Thursday, December 8th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Alternating lunges
Deadlift, demo/progressions/teaching
Deadlift, warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Deadlift x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 last week.

WOD

Workout Format
AMRAP 18
Competitive
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
20 Double Unders
Performance
5 Jumping Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
20 Double Unders (Count Misses)
Lifestyle
5 Ring Rows
10 Elevated Push-ups
15 Air Squats
20 Single Unders
Bootcamp

Wednesday, December 7th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Band over and backs
Banded pull aparts
Band cuban press
Catcow
Active hang
Band overhead press
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Bench Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 last week.

WOD

Workout Format
4 Rounds for Time
Competitive
15 Push Press (95 / 65)
21 / 15 Cal Bike
Performance
15 Push Press (65 / 45)
21 / 15 Cal Bike
Lifestyle
15 Push Press
15 / 10 Cal Bike
Bootcamp

Tuesday, December 6th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Band over and backs
Banded pull aparts
Band cuban press
Catcow
Active hang
Band overhead press

Strength

Every 1:30 on the minute x 4 rounds
Pendlay Row x 8
Every minute on the minute x 5 rounds
Farmer hold x 35 seconds

WOD

Workout Format
EMOM 21
* Adjust reps, weight, and meters row to challenge you each minute. You should feel like you have to move quickly.
Competitive
Min 1) 250m Row
Min 2) 6 Sandbag Cleans (100 / 50), 6 Burpees
Min 3) Rest
Performance
Min 1) 200m Row
Min 2) 6 Sandbag Cleans (50 / 30), 6 Burpees
Min 3) Rest
Lifestyle
Min 1) 40 second Row
Min 2) 6 Sandbag Cleans, 6 No Push-up Burpees
Min 3) Rest
Bootcamp

Saturday, December 10th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Band overhead press
Band good mornings
Dynamic squats
Inchworm push-ups
Jumping jacks
5-10 minutes to practice the movements and check form

WOD

Workout Format
Draw Chips
Each participant draws a chip from the bucket without looking. Then the participant performs as many rounds as possible for 4 minutes of the exercise circuit associated with the colour of the chip they picked. Rest 1 minute between rounds.
Red:
8 Pull-ups
12 Shuttle Runs
Blue:
12 DB Push Press (35/25)
8 Burpee Box Jump Overs
Green:
12 Wall Balls (20/14)
50 Skips
White:
10 Cal Bike
5 Deadlifts (200 / 140)
Bootcamp

Monday, December 5th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Med ball thruster
Back squat demo/progressions/teaching
Back squat warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Back Squat x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 reps last week.

WOD

Workout Format
AMRAP 12
Competitive
15 Wall Balls (20 / 14)
10 Alternating DB Snatches (50 / 35)
5 Burpees Over DB
Performance
15 Wall Balls (14 / 10)
10 Alternating DB Snatches (35 / 25)
5 Burpees Over DB (Step Overs Count)
Lifestyle
15 Wall Balls
10 Alternating DB Snatches
5 No Push-up Burpees Over DB (Step Overs Count)
Bootcamp

Saturday, December 3rd, 2022 - 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
Deck of Death
Each person gets a deck of cards. You draw a card and do the number on the cards as rep of the exercise assigned to the suit on the card. Face cards are 12 reps and joker is a give card.
Hearts: Sit-ups
Diamonds: Burpees
Spades: Cal Row
Clubs: DB Snatches
Joker: Give 10 Burpees
(to add a bigger challenge you can do 200m run every 4 minutes on the minute)
Bootcamp

Friday, December 2nd, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band face pulls
Strict press demo/progressions/teaching
Strict press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Strict Press x 4 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week.

WOD

Workout Format
2 Rounds for Time, in Pairs
Competitive
50 Partner Wall Balls (20/14)
50 Deadlifts (Split) (185 / 125)
100 Double Unders (together)
Performance
50 Partner Wall Balls (20/14)
50 Deadlifts (Split) (145 / 105)
100 Double Unders (together)
Lifestyle
50 Partner wall balls
50 Deadlifts (Split)
100 Single Unders (Together)
Bootcamp

Thursday, December 1st, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Med ball squat cleans
Deadlift, demo/progressions/teaching
Deadlift, warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Deadlift x 4 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week

WOD

Workout Format
4 rounds for time
Competitive
30/21 Cal Bike
10 DB Squat Clean and Jerks (50/35)
Performance
25/17 Cal Bike
10 DB Squat Clean and Jerks (35/25)
Lifestyle
15/10 Cal Bike
10 DB Squat Clean and Jerks
Strength

Wednesday, November 30th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Inch worms
Active hang
Band thrusters
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Bench Press x 4 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week

WOD

Competitive
7 rounds for time
10 deficit push-ups
8 toes to bar
500m row
Performance
7 rounds for time
10 push-ups / elevated push-ups
8 leg raises
400m row
Lifestyle
7 rounds for time
10 elevated push-ups / DB bench press
8 knee raises
400m row
Strength

Tuesday, November 29th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band overhead press

Strength

Every 1:30 on the minute x 4 rounds
DB bicep curls x 12 reps
Every minute on the minute x 5 rounds
hollow hold x 35 seconds
Every minute on the minute x 6 rounds
side plank x 30 seconds per side

WOD

Competitive
as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment
Performance
as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment
Lifestyle
as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movement
Strength

Monday, November 28th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Med ball squat cleans
Back squat demo/progressions/teaching
Back squat warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Back Squat x 4 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 reps last week.

WOD

Competitive
For time
12-12-12-12
alternating double DB lunges (70/50)
8-7-6-5
Strict handstand push-ups
60-50-40-30
Double unders
Performance
For time
12-12-12-12
alternating double DB lunges (50/35)
8-7-6-5
handstand push-up / push-up / pike push-up
60-50-40-30
Double unders (count missed reps)
Lifestyle
For time
12-12-12-12
alternating double DB lunges
8-7-6-5
elevated push-ups / Z press
60-50-40-30
single unders
Strength

Saturday, November 26th, 2022

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
You will flip a coin before each round whichever lands face up is what you'll do for an AMRAP of 4 minutes followed by a 2 minute rest.
Round 1/2/3
Heads: 20 cal bike & max DB deadlifts
Tails: 20 cal bike & max DB push press
Round 4/5/6
Heads: 500m row & max DB renegade rows
Tails: 500m row & max DB box step overs
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