Workouts

Strength

Sunday, December 14th, 2025 – Overhead Press

General Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Band Overhead Press
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press

Accessory

8 Rounds Every 2 Minutes On The Minute
1) 5-10 Chin Up
2) 15 Face Pulls
3) 10 Standing Db Overhead Press

Shoulder Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
General

Saturday, December 13th, 2025 - Dryland Training

General Warm-Up

20 plate hops
10 squats with active stretch
5 inchworms

Speed and Agility Activities

Pipe Pass Challenge
The Floor is Lava
Tic Tac Toe

Metabolic Conditioning

Goal: Row 3000m

Notes

Person A: Row
Person B: Work
Person C: Rest
Work
20 Lunges
10 Slamball Box Getovers
5 Ring Rows

Finisher

Sally Up
Olympic Weightlifting

Saturday, December 13th, 2025 - Olympic Weightlifting 246.1

Warm Up - 2 Rounds: 10 minute cap

A) 10x Band Scapular Retraction
B) 10x Standing Shoulder CARs (5 per arm)
C) 10x Band OHS w/ 2s pause in bottom
D) 10x Bent Over Locked Rotations D) 10x Hip CARs

SNATCH WORK

E1:30MOM6: Snatch Pull to Hold + Snatch
1st set: EMPTY BAR- 3 Pull to Hold + 1 Snatch
2nd set: 3 Pull to Hold + 1 Snatch BETWEEN 55-65%
TOTAL 4 REPS
3rd set: 2 Pull to Hold + 1 Snatch @ 70%
4th set: 2 Pull to Hold + 1 Snatch @ 75%
TOTAL 3 REPS
5th set: 1 Pull to Hold + 1 Snatch @ 80%
6th set: 1 Pull to Hold + 1 Snatch @ 85%
TOTAL 2 REPS
% of Snatch

C&J WORK

E1:30MOM6: Clean Pull to Hold + Clean + Jerk
1st set: EMPTY BAR- 1 Pull to Hold + 1 Clean + 1 Split Jerk
2nd set: 1 Pull to Hold + 1 Clean + 1 Split Jerk BETWEEN 55-65%
TOTAL 3 REPS
3rd set: 1 Pull to Hold + 1 Clean + 1 Split Jerk @ 70%
4th set: 1 Pull to Hold + 1 Clean + 1 Split Jerk@ 75%
TOTAL 3 REPS
5th set: 1 Pull to Hold + 1 Clean + 1 Split Jerk @ 80%
6th set: 11 Pull to Hold + 1 Clean + 1 Split Jerk @ 85%
TOTAL 3 REPS
% of C&J
Olympic Weightlifting

Saturday, December 13th, 2025 – Olympic Weightlifting 246.2

Accessory

A) Split Stance Good Morning
E1:30MOM3
Perform with a light to moderate weight or % of Back Squat between 10-20%
TOTAL 8 REPS PER SET (4 PER LEG)
% of Back Squat
B) Swiss Ball Pike
E1:30MOM3
TOTAL 10 REPS PER SET
C) Double Front Rack Carry
E2:30MOM3
Perform with moderate dumbbells, for 1:30 effort + 1:00 rest per set.
REPS = STEPS

Cool Down

Optional
2 Rounds Not For Time
A) 10x Shoulder Sweep T-Spine (5 per arm)
B) 2x 10s hold Shoulder Stretch (1 per arm)
C) 6x Banded Prone Hip Internal Rotations (3 per leg)
D) 6x 3-5s hold Standing Quad Stretch (3 per leg)

OHS WORK

E3:00MOM5
1st set: 1 Snatch Balance + 5 OHS @ EMPTY OR 60%
2nd set: 1 Snatch Balance + 5 OHS @ 65%
3rd set: 1 Snatch Balance + 5 OHS @ 70%
4th set: 1 Snatch Balance + 5 OHS @ 75%
5th set: 1 Snatch Balance + 5 OHS @ 75%
TOTAL 6 REPS PER SET
% of Snatch
Strength

Friday, December 12th, 2025 – Deadlift

General Warm-Up

10 Cat Cows
10 Seal To Downward Dog
16 Glute Bridge March
16 Banded Good Morning
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Deadlift

Accessory

4 Rounds Each Every 2 Minutes On The Minute
1) 5 Front Squat
2) 15 Weighted Sit Ups

Deadlift

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds
Gymnastics

Friday, December 12th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
25 Jumping Jacks
15 Band Good Mornings
15 Band Rows
20 Second Dead Hang

Strength - Deadlift

3 Sets X 1-5 Reps @ 90% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format
4 Rounds (Time Cap 15 Minutes)
Elite
7 Muscle Ups
25/19 Cal Echo Bike
Competitive
10 Chest to Bar
25/19 Cal Echo Bike
Performance
12 Pull Ups
20/15 Cal Echo Bike
Stimulus Points
Higher Skill Gymnastics Under Fatigue

Accessory

Every 1 Minute On The Minute X 3 Rounds
Odd Minutes). 30 Second Double KB Overhead Hold
Even Minutes). 12 Lying Leg Raises

Cool Down & Dismissal

100m Walk
Hamstring Stretch
Upper Back On Rig Stretch
Bootcamp

Thursday, December 11th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
16 Alternating Lunges
8 Inchworms

Strength - Push Press

3 Sets X 1-5 Reps @ 90% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format
AMRAP 20 ~ In Pairs
Elite
Partner A
5 Push Ups
10 Bodyweight Squats
15 Sit Ups
Partner B
500m Row
Competitive
Partner A
5 Push Ups
10 Bodyweight Squats
15 Sit Ups
Partner B
500m Row
Performance
Partner A
5 Knee Push Ups
10 Bodyweight Squats
15 Sit Ups
Partner B
500m Row
Stimulus Points
Switch Each Time The 500m Row Is Completed

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8 Clamshells per side
Even Minutes) 10 Hand Resistance Neck Curls

Cool Down & Dismissal

100m Walk
Seal Stretch
Quad Stretch
Doorway Chest Stretch
Strength

Wednesday, December 10th, 2025 – Bench Press

General Warm-Up

12 Band Pull Aparts
12 Band Lat Pull Downs
15 Scap Push Ups
8 Band External Rotation Per Side
10 Slow Eccentric Push Ups Or Negative Push Ups
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Bench Press

Secondary Strength Movement

Bench Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 10-20 Push Ups
2) 10-20 Shrugs
3) 10-20 Band Tricep Push Downs

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
Bootcamp

Wednesday, December 10th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Band Rows
15 Band Bicep Curl
15 Band Overhead Press

Strength

3 Sets X 8 Reps
Every 3 Minutes On The Minute

WOD

Workout Format
3 Rounds Time Cap 12 Minutes
Elite
5 Hang Clean and Jerk (225/155)
20 Pull Ups
Competitive
5 Hang Clean and Jerk (185/130)
15 Pull Ups
Performance
5 Hang Clean and Jerk (135/95)
25 Ring Rows
Stimulus Points
Heavy Barbell
Big Sets Of Pull Ups

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds side plank right
Even Minutes) 30 seconds side plank left

Cool Down & Dismissal

100m Walk
Prayer Stretch
Lying Thoracic Rotation Stretch
Bootcamp

Tuesday, December 9th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Plate Hops
10 Plate Squats
10 Plate Overhead Press

Strength

3 Sets X 1-5 Reps @ 90% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format
4 Rounds ~ For Time (Cap 15 Minutes)
Elite
35 Wall Balls (20/14)
50 Double Unders
Rest 1 minutes
Competitive
25 Wall Balls (20/14)
50 Double Unders
Rest 1 minutes
Performance
25 Wall Balls (14/10)
50 Double Unders or 80 Single Unders
Rest 1 minutes
Stimulus Points
Unbroken Wall Balls
Don’t Skip The Rest

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Hamstring Curls
Even Minutes) 30 Second Hollow Hold

Cool Down & Dismissal

100m Walk
Quad Stretch
Calf Stretch
Strength

Monday, December 8th, 2025 – Squat Class

General Warm-Up

12 Deep Lunge With Twist
12 90/90 Hip Switch
12 Glute Bridge
12 Slow Eccentric Goblet Squats
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Secondary Strength Movement

Back Squat

Build to a heavy 5 or a 5 rep max:
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 5 Deficit Deadlifts
2) 12 Alternating Lunges
3) 12 Hanging Leg Raises

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds
Bootcamp

Monday, December 8th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Inchworm To Push Ups
10 Band Good Mornings
30 Mountain Climbers

Strength - Bench Press

3 Sets X 1-5 Reps @ 90% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format
20 Minute AMRAP ~ In Pairs
Elite
20 Handstand Push Ups
30 Russian Kettlebell Swings (100/70)
40 Burpees
Competitive
20 Pike Push Up
30 Russian Kettlebell Swings (50/35)
40 Burpees
Performance
20 Hand Release Push Up
30 Russian Kettlebell Swings (35/25)
40 Burpees
Stimulus Points
Rest While Partner Works
Share Work As Desired

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Face Pulls
Even Minutes) 60 second Glute Bridge Hold

Cool Down & Dismissal

100m Walk
Arm Across The Chest Shoulder Stretch
Pigeon Pose Stretch
Strength

Sunday, December 7th, 2025 – Overhead Press

General Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Band Overhead Press
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press

Accessory

8 Rounds Each Every 2 Minutes On The Minute
1) 10-20 Seated Db Press
2) 10-20 Assisted Pull Ups
3) 10-20 Band Tricep Press Down

Shoulder Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 50% Of Working Max
Round 2: 3 Reps @ 60% Of Working Max
Round 3: 2 Reps @ 70% Of Working Max
Round 4: 1 Reps @ 75% Of Working Max
Round 5: AMRAP @ 80% Of Working Max
*Final Set Is An AMRAP Minus 2-3 Reps

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
Olympic Weightlifting

Saturday, December 6th, 2025 – Olympic Weightlifting 245.2

Accessory

A) Split Stance Good Morning
E1:30MOM3
Perform with a light to moderate weight or % of Back Squat between 10-20%
TOTAL 6 REPS PER SET
% of Back Squat
B) Double Front Rack Carry
E2:30MOM3
Perform with moderate dumbbells, for 1:30 effort + 1:00 rest per set.
REPS = STEPS

OHS WORK

1st set: EMPTY BAR- 1 Snatch Balance + 5 OHS
2nd set: 1 Snatch Balance + 5 OHS @ 60%
3rd set: 1 Snatch Balance + 5 OHS @ 65%
4th set: 1 Snatch Balance + 5 OHS @ 70%
5th set: 1 Snatch Balance + 5 OHS @ 75%
TOTAL 6 REPS PER SET
% of Snatch
Olympic Weightlifting

Saturday, December 6th, 2025 - Olympic Weightlifting 245.1

Warm Up - 2 Rounds: 10 minute cap

A) 10x Band Scapular Retraction
B) 10x Standing Shoulder CARs (5 per arm)
C) 10x Band OHS w/ 2s pause in bottom
D) 10x Bent Over Locked Rotations
E) 10x Hip CARs

SNATCH WORK

E1:30MOM6: Snatch Pull to Hold + Snatch
1st set: EMPTY BAR- 3 Pull to Hold + 1 Snatch
2nd set: 3 Pull to Hold + 1 Snatch BETWEEN 55-65%
TOTAL 4 REPS
3rd set: 2 Pull to Hold + 1 Snatch @ 70%
4th set: 2 Pull to Hold + 1 Snatch @ 75%
TOTAL 3 REPS
5th set: 1 Pull to Hold + 1 Snatch @ 80%
6th set: 1 Pull to Hold + 1 Snatch @ 80%
TOTAL 2 REPS
% of Snatch

C&J WORK

E1:30MOM6: Clean Pull to Hold + Clean + Jerk
1st set: EMPTY BAR- 1 Pull to Hold + 1 Clean + 1 Split Jerk
2nd set: 1 Pull to Hold + 1 Clean + 1 Split Jerk BETWEEN 55-65%
TOTAL 3 REPS
3rd set: 1 Pull to Hold + 1 Clean + 1 Split Jerk @ 70%
4th set: 1 Pull to Hold + 1 Clean + 1 Split Jerk@ 75%
TOTAL 3 REPS
5th set: 1 Pull to Hold + 1 Clean + 1 Split Jerk @ 80%
6th set: 11 Pull to Hold + 1 Clean + 1 Split Jerk @ 80%
TOTAL 3 REPS
% of C&J
Strength

Friday, December 5th, 2025 – Deadlift

General Warm-Up

10 Cat Cows
10 Seal To Downward Dog
16 Glute Bridge March
16 Banded Good Morning
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Deadlift

Accessory

5 Rounds Each Every 1.5 Minutes On The Minute
1) 10-20 Band Hamstring Curls
2) 8-10 Per Side Lunges
3) 10-20 Lying Knee Tucks

Deadlift

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 50% Of Working Max
Round 2: 3 Reps @ 60% Of Working Max
Round 3: 2 Reps @ 70% Of Working Max
Round 4: 1 Reps @ 75% Of Working Max
Round 5: AMRAP @ 80% Of Working Max
*Final Set Is An AMRAP Minus 2-3 Reps

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds
Bootcamp

Friday, December 5th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Plate Floor Press
10 Plate Overhead Press
10 Plate Rows
5 Burpees to Plate

Strength - Bench Press

3 Sets X 3-5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format
For Time ~ 7 Minute Time Cap
Elite
15 Strict Handstand Push Ups
25/20 Cal Echo Bike
15 Strict Handstand Push Ups
25/20 Cal Echo Bike
15 Strict Handstand Push Ups
Competitive
25 Push Ups
25/20 Cal Echo Bike
25 Push Ups
25/20 Cal Echo Bike
25 Push Ups
Performance
15 Push Ups
25/20 Cal Echo Bike
15 Push Ups
25/20 Cal Echo Bike
15 Push Ups
Stimulus Points
Let your arms recover on the bike
Big sets of push ups

Accessory

Every 1 Minute On The Minute X 3 Rounds
Odd Minutes) 20 seconds Knee on bench Copenhagen Plank Right
Even Minutes) 20 seconds Knee on bench Copenhagen Plank Left

Cool Down & Dismissal

100m Walk
Doorway Chest Stretch
Half Side Split Plank
Bootcamp

Thursday, December 4th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Line Hops
10 Single DB Deadlifts
10 Single DB Hang Clean
10 Single DB Rows per side

Strength - Deadlift

3 Sets X 3-5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format
15 Minutes AMRAP
Elite
16 Single DB Clean (100/70)
1000/900m Row
Competitive
16 Single DB Clean (70/50)
1000/900m Row
Performance
16 Single DB Clean (50/35)
1000/900m Row
Stimulus Points
Take your time with the cleans

Accessory

Every 1 Minute On The Minute X 3 Rounds
Odd Minutes) 30 seconds Clamshell Plank Right
Even Minutes) 30 seconds Clamshell Plank Left

Cool Down & Dismissal

100m Walk
Figure Four Stretch
Upper Back Stretch
Strength

Wednesday, December 3rd, 2025 – Bench Press

General Warm-Up

12 Band Pull Aparts
12 Band Lat Pull Downs
15 Scap Push Ups
8 Band External Rotation Per Side
10 Slow Eccentric Push Ups Or Negative Push Ups
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Bench Press

Secondary Strength Movement

Bench Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 50% Of Working Max
Round 2: 3 Reps @ 60% Of Working Max
Round 3: 2 Reps @ 70% Of Working Max
Round 4: 1 Reps @ 75% Of Working Max
Round 5: AMRAP @ 80% Of Working Max
*Final Set Is An AMRAP Minus 2-3 Reps

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 10-15 Incline Dumbbell Bench Press
2) 10-15 Bent Barbell Row

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
Bootcamp

Wednesday, December 3rd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 second dead hang
10 kip swings
10 ring rows
10 sit ups

Strength

Single Arm Dumbbell Row
3 Sets X 8 reps per side Every 2.5 Minutes On The Minute
Into
Strict Leg Raises
3 Sets X 8 reps Every 2 Minutes On The Minute

WOD

Workout Format
For Time (10 Minute Time Cap)
21-18-15-9-6
Elite
In A Vest
Toes to Bar
Burpees
Competitive
Toes to Bar
Burpees
Performance
Hanging Leg Raises
Burpees
Stimulus Points
Quick workout, keep moving

Accessory

Every 1 Minute On The Minute X 5 Rounds
Max Farmer Walk

Cool Down & Dismissal

100m Walk
Forearm Stretch
Seal Stretch
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