Workouts

Bootcamp

Thursday, November 20th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
5 Inchworm To Push Up
10 Squats

Strength - Push Press

3 Sets X 5 Reps @ 70% 1RM (RPE 6-7)
Every 3 Minutes On The Minute

WOD

Workout Format
For Time (TC: 14 Minutes)
Elite
100 Bench Press (135/95)
*Every Break 12 Wall Balls (20/14)
Competitive
100 Bench Press (95/65)
*Every Break 12 Wall Balls (20/14)
Performance
100 Bench Press (75/45)
*Every Break 12 Wall Balls (14/10)
Stimulus Points
Muscle Endurance
Big Sets To Limit Wall Balls

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 15 Ring Rows With A 3 Second Eccentric
2) 30 Seconds Russian Twists

Cool Down & Dismissal

100m Walk
Doorway Chest Stretch
Shoulder Across Chest Stretch
Strength

Wednesday, November 19th, 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 x 5 Rounds
8 reps @ 65% of working max
*Final set is an AMRAP minus 2-3 reps

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 12 Barbell Row
2) Push Ups x AMRAP
3) 12 Hanging Leg Raises

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, November 19th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Seconds Dead Hang
15 Squats
15 Glute Bridges
15 Sit Ups

Strength - Deadlift

3 Sets X 5 Reps @ 70% 1rm (RPE 6-7)
Every 3 Minutes On The Minute

WOD

Workout Format
3 Rounds (TC: 15 Minutes)
Elite
750m Row
30 Toes To Bar
Competitive
500m Row
30 Toes To Bar
Performance
500m Row
30 Leg Raises
Stimulus Points
Big Sets Of Toes To Bar
Steady Pace On The Row

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 15 Glute Bridge With A 5 Second Squeeze At The Top
2) 15 Calf Raises

Cool Down & Dismissal

100m Walk
Pigeon Pose
Seal Pose
Bootcamp

Tuesday, November 18th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
25 Plate Hops
10 Plate Ground To Overhead
10 Plate Rows
10 Plate Lunges

Strength - Bench Press

3 Sets X 5 Reps @ 70% 1rm (RPE 6-7)
Every 3 Minutes On The Minute

WOD

Workout Format
For Time  ~ 15 Minute TC
Elite
50 Double Unders
20 Burpees
10 Chest To Bar Pull Ups
20 Burpees
50 Double Unders
Competitive
50 Double Unders
20 Burpees
10 Pull Ups
20 Burpees
50 Double Unders
Performance
50 Double Unders Or 75 Single Unders
20 Burpees
10 Assisted Pull Ups
20 Burpees
50 Double Unders Or 75 Single Unders
Stimulus Points
Try To Go Unbroken On The Skips
Move Quickly

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 15 Band Face Pulls
2) 30 Seconds Plank Hold

Cool Down & Dismissal

100m Walk
Wrist Stretch
Prayer Stretch
Strength

Monday, November 17th, 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

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute X 5 Rounds
8 reps @ 65% of working max
*Final set is an amrap minus 2-3 reps

Accessory

3 Rounds Each Every 2 Minutes On The Minute
12 Barbell hip thrusts
12 Supermans
12 V-ups

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, November 17th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
12 Med Ball Squats
12 Med Ball Overhead Press
6 Inchworm To Push Up

Strength - Front Squat

3 Sets X 5 Reps @ 70% 1rm (Rpe 6-7)
Every 3 Minutes On The Minute

WOD

Workout Format
3 Rounds (Time Cap: 14 Minutes)
Elite
5 Unbroken Thruster Max Weight
Max Unbroken Push Ups
Rest 2 Minutes
Competitive
5 Unbroken Thruster Max Weight
Max Unbroken Push Ups
Rest 2 Minutes
Lifestyle
5 Unbroken Thruster Max Weight
Max Unbroken Elevated Push Ups
Rest 2 Minutes
Stimulus Points
Heavy Weights
Muscle Fatigue

Accessory

Every 1 Minute On The Minute X 3 Rounds
1). 8-12 Seated L Sit Raise
2).30 Seconds Superman Hold

Cool Down & Dismissal

100m Walk
Quad Stretch
Doorway Chest Stretch
Strength

Sunday, November 16th, 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
10-20 Seated Db Press
10-20 Assisted Pull Ups
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: 1 Reps @ 70% Of Working Max
Round 4: AMRAP @ 75% 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, November 15th, 2025 – Olympic Weightlifting 242.2

Secondary Strength Movement

Back Squat

E2:30MOM4
Perform each set as...
2x (1 1/4 Back Squat) + 2 Back Squat
TOTAL 4 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Back Squat

Accessory

A) Filly Z Press
E1:30MOM3
Perform each set with a light to moderate kettlebell and dumbbell.
NOTE: Movement should be completed in seated position.
TOTAL 12 REPS PER SET (6 PRESS PER ARM)
B) Plank March
E1:30MOM3
Complete each set with slow and controlled reps.
TOTAL 15-20 REPS

CLEAN PULL WORK

E2:30MOM3: Tempo/Slow Clean Pull
Perform each set with a 5s tempo pull.
NOTE: Focus on leg drive versus use of the arms during the pull.
1st set: 3 @ 90%
2nd set: 3 @ 90%
3rd set: 3 @ 90%
% of Clean

BACK SQUAT TECHNIQUE PRIMER/WARM UP

E2:30MOM1
Perform the set as...
3x (1 1/4 Back Squat) @ 50%
TOTAL 3 REPS PER SET
% of Back Squat
Olympic Weightlifting

Saturday, November 15th, 2025 - Olympic Weightlifting 242.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 PVC Shoulder Dislocates
B) 10 Band Shoulder ER Stretch
C) 10 Band Tricep Overhead Extension
D) 10 Walking Toe Touch
E) 5x (1 Good Morning + 1 Back Squat) w/ Empty Bar

SNATCH TECHNIQUE PRIMER/WARM UP

E1:30MOM2: 3-Stop Snatch: 1 High + 1 Parallel + 1 Full
Perform each set as...
1st set: EMPTY BAR- 3x (1+1+1)
TOTAL 9 REPS
2nd set: 1x (1+1+1) BETWEEN 60-65%
TOTAL 3 REPS
% of Snatch

SNATCH WORK

E1:30MOM5
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 1 @ 85%
5th set: 1 @ 85%
% of Snatch

CLEAN TECHNIQUE PRIMER/WARM UP

E1:30MOM2: 3-Stop Clean: 1 High + 1 Parallel + 1 Full
Perform each set as...
1st set: EMPTY BAR- 3x (1+1+1)
TOTAL 9 REPS
2nd set: 1x (1+1+1) BETWEEN 60-65%
TOTAL 3 REPS
% of Clean

CLEAN WORK

E1:30MOM5
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 1 @ 85%
5th set: 1 @ 85%
% of Clean
Strength

Friday, November 14th, 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
10-20 Band Hamstring Curls
8-10 Per Side Lunges
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: 1 Reps @ 70% Of Working Max
Round 4: AMRAP @ 75% 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, November 14th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Lateral Line Jumps
10 Air Squats
10 Push Ups

Strength - Front Squats

3 Sets X 5-8 Reps @ 75% 1 RM (RPE 9)
Every 3 Minutes On The Minute

WOD

Workout Format
10 Rounds For Time
COMPETITVE
6 Lateral Box Jumps (20")
10 Wall Balls (20/14)
Performance
6 Box Jumps Lateral Step Down (20")
10 Wall Balls (14/10)
Lifestyle
6 Box Step Up
7 Wall Balls
Stimulus Points
Practice Quicker JumpsUnbroken On Everything

Accessory

Every 1 Minute On The Minute X 3 Rounds
15 Band Rows
15 Glute Bridge

Cool Down & Dismissal

100m Walk
Cross Body Shoulder Stretch
Pigeon Pose Stretch
Bootcamp

Thursday, November 13th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Plate Hops
10 Plate Ground To Overhead
10 Plate Rows

Strength - Deadlift

3 Sets X 5-8 Reps @ 75% 1 RM (RPE 9)
Every 3 Minutes On The Minute

WOD

Workout Format
20 Minute AMRAP, In Pairs
COMPETITVE
1000m Row
20 DB Hang Snatch (50/35)
6 Wall Walks
20 DB Hang Snatch
6 Wall Walks
20 DB Hang Snatch
Performance
1000m Row
20 DB Hang Snatch (35/25)
6 Scaled Wall Walks
20 DB Hang Snatch
6 Scaled Wall Walks
20 DB Hang Snatch
Lifestyle
800m Row
20 DB Hang Snatch
6 Inch Worms
20 DB Hang Snatch
6 Inch Worms
20 DB Hang Snatch
Stimulus Points
Push Yourself To Try A Harder Scale Or Weight You Get Rest

Accessory

Every 1 Minute On The Minute X 3 Rounds
12 Face Pulls
30 Second Farmer Hold

Cool Down & Dismissal

100m Walk
Across The Chest Shoulder Stretch
Quad Stretch
Strength

Wednesday, November 12th, 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: 1 Rep @ 70% Of Working Max
Round 4: AMRAP @ 75% Of Working Max
* Final Set Is An AMRAP Minus 2-3 Reps

Accessory

5 Rounds Each Every 2 Minutes On The Minute
10-15 Incline Dumbbell Bench Press
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, November 12th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Seconds Dead Hang
10 Scap Pull Ups
5 Pull Ups (Ring Rows)
5 Sit Ups
5 Push Ups

Strength - Push Press

3 Sets X 5-8 Reps @ 75% 1 RM (RPE 9)
Every 3 Minutes On The Minute

WOD

Workout Format
16-14-12-10-8-6
(Time Cap: 12 Minutes)
COMPETITVE
Pull Ups
Sit Ups
Performance
Jumping Pull Ups
Sit Ups
Lifestyle
Ring Rows
Crunches
Stimulus Points
Big Sets

Accessory

Every 1 Minute On The Minute X 3 Rounds
30 Seconds Russian Twist
30 Seconds Superman Hold

Cool Down & Dismissal

100m Walk
General

Tuesday, November 11th, 2025 - Holiday WOD

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
16 Lunges
15 Glute Bridge

WOD

Workout Format
"Chad"
COMPETITVE
In A Vest (40/35)
1000 Step Ups (20")
Performance
1000 Step Ups (20")
Lifestyle
With A Partner
1000 Step Ups (20")
Stimulus Points
Slow And Steady

Cool Down & Dismissal

100m Walk
Quad Stretch
Figure 4 Stretch
Strength

Monday, November 10th, 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

* 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: 1 Rep @ 70% Of Working Max
Round 4: AMRAP @ 75% Of Working Max
* Final Set Is An AMRAP Minus 2-3 Reps

Accessory

5 Rounds Each Every 2 Minutes On The Minute
10-20 Good Mornings
10-20 Weighted Sit Ups

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, November 10th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Push Ups
5 Inchworms
5 Long Jumps

Strength - Bench Press

3 Sets X 5-8 Reps @ 75% 1 RM (RPE 9)
Every 3 Minutes On The Minute

WOD

Workout Format
5 Rounds (Time Cap: 15 Minutes)
COMPETITVE
12 Dumbbell Bench Press (50/35)
10 Burpee Over Bench
Performance
12 Dumbbell Bench Press (35/25)
10 Burpee Over Bench (Hands May Touch Bench)
Lifestyle
12 Dumbbell Bench Press
10 Jump Over Bench (Hands May Touch Bench)
Stimulus Points
Chest Endurance
Big Jump Over The Bench

Accessory

Every 1 Minute On The Minute X 3 Rounds
12 Band Lat Pull Down
30 Seconds Hollow Hold

Cool Down & Dismissal

100m Walk
Doorway Chest Stretch
Shoulder Across The Chest Stretch
Strength

Sunday, November 9th, 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
5-10 Chin Up
15 Face Pulls
10 Standing DB Overhead Press

Shoulder Press

* Use 90% of your 1 rep max as your working max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 55% Of Working Max
Round 2: 5 Reps @ 62.5% Of Working Max
Round 3, 4, 5: 10 Reps @ 67.5% 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, November 8th, 2025 – Olympic Weightlifting 241.2

Secondary Strength Movement

Back Squat

E2:30MOM4
Perform each set as...
2x (1 1/4 Back Squat) + 2 Back Squat
TOTAL 4 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
% of Back Squat

Accessory

A) Filly Z Press
E1:30MOM3
Perform each set with a light to moderate kettlebell and dumbbell.
NOTE: Movement should be completed in seated position.
TOTAL 12 REPS PER SET (6 PRESS PER ARM)
B) Plank Jacks
E1:30MOM3
Complete each set as…
TOTAL 15 REPS OR TO FAILURE.

CLEAN PULL WORK

E2:30MOM3: Tempo/Slow Clean Pull
Perform each set with a 5s tempo pull.
1st set: 4 @ 85%
2nd set: 4 @ 85%
3rd set: 4 @ 85%
% of Clean

BACK SQUAT TECHNIQUE PRIMER/WARM UP

E2:30MOM1
Perform the set as...
3x (1 1/4 Back Squat) @ 50%
TOTAL 3 REPS PER SET
% of Back Squat
Olympic Weightlifting

Saturday, November 8th, 2025 - Olympic Weightlifting 241.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 PVC Shoulder Dislocates
B) 10 Band Shoulder ER Stretch
C) 10 Band Tricep Overhead Extension
D) 10 Walking Toe Touch
E) 5x (1 Good Morning + 1 Back Squat) w/ Empty Bar

SNATCH TECHNIQUE PRIMER/WARM UP

E1:30MOM2: 3-Stop Snatch: 1 High + 1 Parallel + 1 Full
Perform each set as...
1st set: EMPTY BAR- 3x (1+1+1)
TOTAL 6 REPS
2nd set: 1x (1+1+1) BETWEEN 60-65%
TOTAL 3 REPS
% of Snatch

SNATCH WORK

E1:30MOM5
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 80%
5th set: 2 @ 80%
% of Snatch

CLEAN TECHNIQUE PRIMER/WARM UP

E1:30MOM2: 3-Stop Clean: 1 High + 1 Parallel + 1 Full
Perform each set as...
1st set: EMPTY BAR- 3x (1+1+1)
TOTAL 6 REPS
2nd set: 1x (1+1+1) BETWEEN 60-65%
TOTAL 3 REPS
% of Clean

CLEAN WORK

E1:30MOM5
Perform each set as...
1st & 2nd set: 3 Cleans
3rd to 5th set: 2 Cleans
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 80%
5th set: 2 @ 80%
% of Clean
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