WODs

Bootcamp

Tuesday, December 24th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds
8 Scap Push-Ups
8 Overhead Press
5 Power Cleans
5 Power Snatch
3 Handstand Push-up Scale
3 Chest to Bar Pull-up Scale

WOD

Workout Format
In Pairs ~ 40 Rounds ~ You Go, I Go ~ Switch Each Round
Competitive
4 Chest to Bar
3 Power Cleans (155/110)
2 Strict Handstand Push-Ups
1 Power Snatches (155/110)
Performance
4 Pull-Ups
3 Power Cleans (115/80)
2 Handstand Push-Ups
1 Power Snatches (115/80)
Lifestyle
4 Ring Rows
3 Power Cleans
2 Pike Push-Ups or Hand Release Push-up
1 Power Snatches
Strength

Monday, December 23rd, 2024 – Squat Sesh

General Warm-Up

30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh)
30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side
10 Pancake Sit-Ups
10 Hip Circles Per Leg
10 Deep Lunges Per Leg (3-Second Hold)
10 Air Squats

Strength

Front Squat
5 Sets X 10 Reps / Rest 2 Minutes
Split Squat
2 Sets X 10 Reps per Side / Rest 2 Minutes
Stiff Leg Deadlifts
3 Sets X 10 Reps / Rest 2 Minutes
Hanging Knee Raises
4 Sets X 15 Reps / Rest 2 Minutes
Flash

Monday, December 23rd, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Alternating Lunge With a Overhead Reach X 30 Seconds per Side
Dead Hang X 30 Seconds
Strict Knees to Elbows X 30 Seconds
Double Under Attempts X 30 Seconds
-Into-
2 Rounds
5 PVC Sumo Deadlift High Pull
5 PVC Thrusters
5 PVC Push Press
5 PVC Power Cleans
5 Box Jumps
5 Burpees
5 Plate Overhead Lunges per Side

WOD

Workout Format
12 Days of Christmas
Competitive
1 Sumo Deadlift High-Pull (75/55)
2 Thrusters (75/55)
3 Push Presses (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (53/35)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24”/20”)
10 Double-Unders
11 Burpees
12 Plate Overhead Walking Lunges (45/25)
Performance
1 Sumo Deadlift High-Pull (75/55)
2 Thrusters (75/55)
3 Push Presses (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (53/35)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24”/20”)
10 Double-Unders
11 Burpees
12 Plate Overhead Walking Lunges (45/25)
Lifestyle
1 Sumo Deadlift High-Pull
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings
7 Ring Rows
8 Knee Raises
9 Box Step Overs
10 Single Unders
11 Burpees
12 Plate Overhead Walking Lunges
Bootcamp

Monday, December 23rd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Alternating Lunge With a Overhead Reach X 30 Seconds per Side
Dead Hang X 30 Seconds
Strict Knees to Elbows X 30 Seconds
Double Under Attempts X 30 Seconds
-Into-
2 Rounds
5 PVC Sumo Deadlift High Pull
5 PVC Thrusters
5 PVC Push Press
5 PVC Power Cleans
5 Box Jumps
5 Burpees
5 Plate Overhead Lunges per Side

WOD

Workout Format
12 Days of Christmas
Competitive
1 Sumo Deadlift High-Pull (75/55)
2 Thrusters (75/55)
3 Push Presses (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (53/35)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24”/20”)
10 Double-Unders
11 Burpees
12 Plate Overhead Walking Lunges (45/25)
Performance
1 Sumo Deadlift High-Pull (75/55)
2 Thrusters (75/55)
3 Push Presses (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (53/35)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24”/20”)
10 Double-Unders
11 Burpees
12 Plate Overhead Walking Lunges (45/25)
Lifestyle
1 Sumo Deadlift High-Pull
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings
7 Ring Rows
8 Knee Raises
9 Box Step Overs
10 Single Unders
11 Burpees
12 Plate Overhead Walking Lunges
Strength

Sunday, December 22nd, 2024 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Side Lying Arm Rotations X 10 Reps per Side
Chest Stretch X 30 Seconds per Side
Pvc Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Strict Press

Bench Press
5 Sets X 10 Reps / Rest 2 Minutes
Pull-up / Superset / Single Arm DB Row
3 Sets X 10 Reps / Rest 30 Seconds / 10 Reps per Side / Rest 2 Minutes
Dumbbell Lateral Raises
4 Sets X 12 Reps /Rest 2 Minutes
Close Grip Push-Ups / Superset / Bicep Curls
3 Sets X 10 Reps / Rest 30 Seconds / 10 Reps / Rest 2 Minutes
Gymnastics

Sunday, December 22nd, 2024 – Gymnastics

Strength

3 x 8 Dumbbell Push Press (moderate weight)
3 x 10 Inclined Pike Push-ups
Progression Work:
3 x 6 Wall Walks (scale to partial ascent)
3 x 5 Box Pike Push-ups (use a lower box than before)
Accessory:
3 x 10 Shoulder Taps in Plank Position
3 x 12 Dumbbell Arnold Press
Bootcamp

Saturday, December 21th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
-Into-
Leg Swings 60 Seconds per Side
Arm Swings 60 Seconds
10 Walking Lunges With a Twist per Side
-Into-
2 Rounds
10 Ring Rows
8 DB Hammer Curls
8 Box Jumps
10 Sit-Ups
Rest 30 Seconds

WOD

Workout Format
30 Minute AMRAP ~ In Pairs ~ Split Work
Competitive
40 Feet Elevated Ring Rows
30 Double DB Hang Power Cleans (35/25)
40 Box Jump Overs (24/20)
30 Sit-Ups
Performance
40 Ring Rows
30 Double DB Hang Power Cleans (25/15)
40 Box Jump Overs or Step Overs (24/20)
30 Sit-Ups
Lifestyle
40 Ring Rows
30 Double DB Hang Power Cleans
40 Box Step Overs
30 Crunches
Olympic Weightlifting

Saturday, December 21st, 2024 - Olympic Weightlifting 197.2

Snatch Pull Work: Snatch Pull + Floating Snatch Pull

E2:00MOM3
1 Snatch Pull + 2 Floating Snatch Pull
TOTAL 3 REPS PER SET
ALL SETS @ 85%
% of Snatch

Front Squat

E2:30MOM5
1st set: 2 @ 80%
2nd set: 2 @ 80%
3rd set: 2 @ 85%
4th set: 2 @ 85%
5th set: 2 @ 85%

ACCESSORIZE!

A) Half Kneeling Landmine Press
1:30 effort + 1:00 rest
Perform with a light to moderate weight, ensuring that all reps can be completed.
Complete 10 reps per arm per set.
1st set: 20 reps
2nd set: 20 reps
3rd set: 20 reps
B) KB Turkish Sit Ups
1:30 effort + 1:00 rest
Perform with a light to moderate kettlebells, ensuring that all reps can be completed.
1st set: 15 reps
2nd set: 15 reps
3rd set: 15 reps
Olympic Weightlifting

Saturday, December 21st, 2024 - Olympic Weightlifting 197.1

General Warm-Up

3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
20 Band Monster Walks
5 Empty Bar Good Morning-Back Squat
10 Kneeling Hip Flexor/ Quad Stretch w/ 2s hold

Barbell Warm Up

5-minute cap
PERFORM W/ EMPTY BAR
A) 3 sets: 3 Muscle Snatch + 3 Tall Snatch + 2 OHS
B) 3 sets: 3 Muscle Clean + 3 Tall Clean + 2 Tall Split Jerk

Snatch Work: 3-POSITION SNATCH + OHS

E2:00MOM5
1 Floor + 1 Mid-Thigh Hang + 1 High-Hang + 1 OHS
TOTAL 4 REPS PER SET
1st set: 70%
2nd set: 75%
Then…
1 Floor + 1 Mid-Thigh + 1 High-Hang
TOTAL 3 REPS PER SET
3rd set: 80%
4th set: 80%
5th set: 80%
% of Snatch

C&J Work: 3-POSITION CLEAN + Split Jerk

E2:00MOM5
1 Floor + 1 Mid-Thigh Hang + 1 High-Hang + 1 Split Jerk
TOTAL 4 REPS PER SET
1st set: 70%
2nd: 75%
3rd set: 80%
4th set: 80%
5th set: 80%
% of C&J
Strength

Friday, December 20th, 2024 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacross Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Deadlift

5 Sets X 10 Reps / Rest 2 Minutes
Reverse Lunges
3 Sets X 15 Reps / Rest 2 Minutes
Barbell Glute Bridge
3 Sets X 10 Reps / Rest 2 Minutes
Crunch / Superset / Russian Twist
3 Sets X 15 Reps / Rest 30 Seconds / 20 Reps / Rest 2 Minutes
Flash

Friday, December 20th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings 30 Seconds
Hip Circles 30 Seconds per Side
Leg Swings 30 Seconds per Side
Alternating Lunge With a Twist 60 Seconds
-Into-
10 DB Bench Press
10 Box Step Ups
5 DB Box Step Ups
10 Single Arm Sumo DB Deadlift
5 Single Arm DB Snatch

Strength

Sumo Deadlifts 
Every 2 Minutes on the Minute
5 Rounds x 8 Reps

WOD

Workout Format
AMRAP 15 Minutes ~ In Pairs ~ Split Reps
Competitive
30 DB Bench Press (35/25)
40 Double DB Box Step Overs (24/20)
50 Single Arm DB Snatch (35/25)
Performance
30 DB Bench Press (25/15)
40 Double DB Box Step Overs (24/20)
50 Single Arm DB Snatch (25/15)
Lifestyle
30 DB Bench Press
40 Double DB Box Step Overs
50 Single Arm DB Snatch
Bootcamp

Friday, December 20th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings 30 Seconds
Hip Circles 30 Seconds per Side
Leg Swings 30 Seconds per Side
Alternating Lunge With a Twist 60 Seconds
-Into-
10 DB Bench Press
10 Box Step Ups
5 DB Box Step Ups
10 Single Arm Sumo DB Deadlift
5 Single Arm DB Snatch

Strength

Sumo Deadlifts 
In 30 Minutes Test Your 1 Rep Max
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

Workout Format
AMRAP 15 Minutes ~ In Pairs ~ Split Reps
Competitive
30 DB Bench Press (35/25)
40 Double DB Box Step Overs (24/20)
50 Single Arm DB Snatch (35/25)
Performance
30 DB Bench Press (25/15)
40 Double DB Box Step Overs (24/20)
50 Single Arm DB Snatch (25/15)
Lifestyle
30 DB Bench Press
40 Double DB Box Step Overs
50 Single Arm DB Snatch
Flash

Thursday, December 19th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings 30 Seconds
Thoracic Spine Rotations 30 Seconds per Side
Leg Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
10 Push Press
Dead Hang 30 Seconds
8 Scap Pull-Ups
Kip Swing Practice 60 Seconds
-Into-
2 Minutes Of
1 Push Press
1 Pull-up Scale

Strength

Strict Press
Every 2 Minutes on the Minute
5 Rounds x 8 Reps

WOD

Workout Format
21-15-9
Competitive
Push Press (95/65)
Chest to Bar Pull-Ups
Performance
Push Press (65/45)
Pull-Ups
Lifestyle
Push Press
Jumping Pull-Ups or Ring Rows
Bootcamp

Thursday, December 19th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings 30 Seconds
Thoracic Spine Rotations 30 Seconds per Side
Leg Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
10 Push Press
Dead Hang 30 Seconds
8 Scap Pull-Ups
Kip Swing Practice 60 Seconds
-Into-
2 Minutes Of
1 Push Press
1 Pull-up Scale

Strength

Strict Press
In 30 Minutes Test Your 1 Rep Max
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

Workout Format
21-15-9
Competitive
Push Press (95/65)
Chest to Bar Pull-Ups
Performance
Push Press (65/45)
Pull-Ups
Lifestyle
Push Press
Jumping Pull-Ups or Ring Rows
Strength

Wednesday, December 18th, 2024 – Bench Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Strength

Bench Press
5 Sets X 10 Reps / Rest 2 Minutes
Chin-up / Superset / Supinated Barbell Row
3 Sets X 10 Reps / Rest 30 Seconds / 10 Reps / Rest 2 Minutes
DB Bench Press
4 Sets X 12 Reps /Rest 2 Minutes
DB Skull Crushers / Superset / Hammer Curls
3 Sets X 10 Reps / Rest 30 Seconds / 10 Reps / Rest 2 Minutes
Flash

Wednesday, December 18th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Circles 30 Seconds
Leg Swings 30 Seconds per Side
-Into-
1 Minute of Single Unders
1 Minute Air Bike
-Into-
20 Double Unders Attempts or Penguin Claps
20 Sit-Ups

Strength

Bench Press
Every 2 Minutes on the Minute
3 Rounds of 8 Reps @55-65% of 1RM

WOD

Workout Format
17 Minute ARMRAP ~ In Pairs
Competitive
50 Double Unders Split
40 Air Bike Cals Split
30 Sit-Ups Sync
Performance
50 Double or 85 Single Unders Split
30 Air Bike Cals Split
20 Sit-Ups Sync
Lifestyle
50 Single Unders Split
20 Air Bike Cals Split
20 Sit-Ups Sync
Bootcamp

Wednesday, December 18th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Circles 60 Seconds
Leg Swings 30 Seconds per Side
-Into-
1 Minute of Single Unders
1 Minute Air Bike
-Into-
20 Double Unders Attempts or Penguin Claps
20 Sit-Ups

Strength

Bench Press
Every 2 Minutes on the Minute
4 Rounds of 8 Reps @55-65% of 1RM

WOD

Workout Format
17 Minute ARMRAP ~ In Pairs
Competitive
50 Double Unders Split
40 Air Bike Cals Split
30 Sit-Ups Sync
Performance
50 Double or 85 Single Unders Split
30 Air Bike Cals Split
20 Sit-Ups Sync
Lifestyle
50 Single Unders Split
20 Air Bike Cals Split
20 Sit-Ups Sync
Flash

Tuesday, December 17th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Arm Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
2 Rounds
5 Snatch Pulls
8 Overhead Squats
5 Snatch + Overhead Squats
-Into-
1 Round
10 Air Squats
5 Burpees
10 Sit-Ups

WOD

Workout Format
In Pairs for 20 Minutes ~ Switch Each Movement
Competitive
20 Wall Balls (20/14)
15 Burpees
20 Toes to Bar
Performance
20 Wall Balls (14/10)
15 Burpees
20 Hanging Leg Raises
Lifestyle
20 Wall Balls
15 No Push-up Burpees
20 Hanging Knee Raises
Bootcamp

Tuesday, December 17th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Arm Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
2 Rounds
5 Snatch Pulls
8 Overhead Squats
5 Snatch + Overhead Squats
-Into-
1 Round
10 Air Squats
5 Burpees
10 Sit-Ups

Strength

Every 2 Minutes on the Minute X 3 Round
5 Light Snatch + Overhead Squat (Focus on Technique)

WOD

Workout Format
In Pairs for 20 Minutes ~ Switch Each Movement
Competitive
20 Wall Balls (20/14)
15 Burpees
20 Toes to Bar
Performance
20 Wall Balls (14/10)
15 Burpees
20 Hanging Leg Raises
Lifestyle
20 Wall Balls
15 No Push-up Burpees
20 Hanging Knee Raises
Strength

Monday, December 16th, 2024 – Squat Sesh

General Warm-Up

30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh)
30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side
10 Pancake Sit-Ups
10 Hip Circles Per Leg
10 Deep Lunges Per Leg (3-Second Hold)
10 Air Squats

Notes

Back Squats
5 Sets X 10 Reps / Rest 2 Minutes
Front Squats
2 Sets X 15 Reps / Rest 2 Minutes
Stiff Leg Deadlifts
3 Sets X 10 Reps / Rest 2 Minutes
Hanging Knee Raises
4 Sets X 15 Reps / Rest 2 Minutes
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