Workouts

Strength

Sunday, October 12th, 2025 – Overhead Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Seated Dumbbell Press
2) 6 Reps: Single Arm Dumbbell Row Per Side
3) 8 Reps: Straight Bar Dips

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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

Notes

Shoulder Press
Every 3 Minutes On The Minute x 4 Rounds
5 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight
Olympic Weightlifting

Saturday, October 11th, 2025 – Olympic Weightlifting 237.2

Accessory

A) Bent Over DB See Saw Row
E1:30MOM3: TOTAL 12 REPS PER SET
Perform each set with moderate dumbbells.
B) Jack Knives
E1:30MOM3: TOTAL 10 REPS PER SET

FRONT SQUAT

E3:00MOM6
1st set: 4 @ 70%
2nd set: 4 @ 75%
3rd set: 3 @ 80%
4th set: 2 @ 85%
5th set: 2 @ 85%
6th set: 2 @ 85%
% of Front Squat
Olympic Weightlifting

Saturday, October 11th, 2025 - Olympic Weightlifting 237.1

Warm Up - 3 Rounds-Not-For-Time

A) 5x 3-5s hold PVC Standing Lat Opener
B) 5 Band Pull Apart
C) 10 Band Monster Walk
D) 10 Standing Hip CARs

BARBELL WARM UP

Complete the below w/ an empty bar.
A) 3 sets: 3 Pause Split Jerk w/ 2s pause dip & 2s pause catch
B) 3 sets: 2 Tall Snatch Drop Power + 2 Tall Snatch Drop Full
C) 3 sets: 3 Tall Clean

SNATCH

E1:30MOM7
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 95%
6th set: 1 @ 95%
7th set: 1 @ 95%
% of Snatch

C&J

E1:30MOM7
Perform each set as...
1st set 2 Clean + 1 Split Jerk NOTE: Can be adjusted between 70-75% of C&J.
TOTAL 3 REPS PER SET
2nd-7th set: 1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 2 @ 85%
4th set: 2 @ 90%
5th set: 2 @ 95%
6th set: 2 @ 95%
7th set: 2 @ 95%
% of C&J
Strength

Friday, October 10th, 2025 – Deadlift

General Warm-Up

20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
Coach Guided (perform as many reps as coach needs to address class technique)
Empty Bar Deadlift

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Sumo Deadlift
2) 6 Reps Per Side: Bulgarian Split Squat
3) 30 Seconds: Farmer Hold

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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

Deadlift

Every 3 Minutes On The Minute x 4 Rounds
5 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight
Bootcamp

Friday, October 10th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
25 Plat Hops
10 Plate Ground To Overhead
15 Plate Goblet Squats

Strength - Back Squat

3 Sets X 5 Reps @ 85% 1Rm (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
2 Rounds In Pairs Split Reps (Time Cap 16 Minutes)
Competitive
100 Double Unders
50 Deadlifts (135/95)
*Every 1 Minutes One Partner Does 10/8 Cals Air Bike
Performance
100 Double Unders Or 130 Single Unders
50 Deadlifts (95/65)
*Every 1 Minutes One Partner Does 8/6 Cals Air Bike
Lifestyle
100 Single Unders
50 Single KB Sumo Deadlifts
*Every 1 Minutes One Partner Does 7/5 Cals Air Bike
Stimulus Points
Good Idea To Alternate Partners On The Bike
Transition Often During The Deadlifts.

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 20 Second Copenhagen Plank Or Side Plank
2) 30 Seconds Plate Pinch

Notes

Cool Down & Dismissal
100m Walk
Calf Stretch
Forward Fold
Bootcamp

Thursday, October 9th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Band Row
15 Band Lat Pull Down
10 Push Up Or Knee Push Up
100m Run

Skill Work ~ Kipping Pull Ups

Hanging Hollow To Arch Holds
Kip To Lever
Kipping Pull Up Singles
Kipping Pull Ups

WOD

Workout Format
6 Rounds (Time Cap 22 Minutes)
Competitive
8 Pull Ups
10 Push Ups
400m Run
Performance
8 Jumping Pull Ups
8 Push Ups
400m Run
Lifestyle
10 Ring Rows
10 Elevated Push Up
200m Run
Stimulus Points
Pace Yourself
Don’t Force Yourself To Go Unbroken

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 8 Bent Over Dumbbell Row
2) 30 Seconds Hollow Hold

Notes

Cool Down & Dismissal
100m Walk
Prayer Stretch
Doorway Chest Stretch on Ring
Strength

Wednesday, October 8th, 2025 – Bench Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
Coach Guided (Perform As Many Reps As Coach Needs To Address Class Technique)
15 Empty Bar Bench Press

Strength

Bench Press
Every 3 Minutes On The Minute x 4 Rounds
5 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight

Accessory

Accessory Movements
9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Close Grip Bench Press
2) 6 Reps: Bent Over Dumbbell Row
3) 12 Reps: Dumbbell Skull Crusher

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, October 8th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
250m Row
Repeat For 4 Minutes
5 Inchworms
10 Push Ups Or Knee Push Ups
10 Squat Jumps

Strength - Strict Press

3 Sets X 5 Reps @ 85% 1rm (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
4 Rounds for Time ~ 15 Minute Time Cap
COMPETITVE
3 Wall Walk
12 Dumbbell Snatch (50/35)
500m Row
Performance
3 Scaled Wall Walk
12 Dumbbell Snatch (35/25)
500m Row
Lifestyle
3 Inchworm To Push Up
12 Dumbbell Snatch
400m Row
Stimulus Points
Steady Pace
Expect Shoulder Fatigue

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 10-20 Band Pull Down
2) 12 Cobra Back Extensions

Notes

Cool Down & Dismissal
100m Walk
Cross Body Shoulder Stretch
Forward Fold
Bootcamp

Tuesday, October 7th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Jumping Jacks
15 Band Pull Aparts
15 Band Deadlifts
10 Standing Band Crunch

Strength

Strength - Deadlift

3 Sets X 5 Reps @ 85% 1rm (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
6 Minute AMRAP
COMPETITVE
10 Toes To Bar
16 Double Dumbbell Box Step Over (35/25)
Performance
10 Hanging Leg Raises
16 Double Dumbbell Box Step Over (25/15)
Lifestyle
8 Hanging Knee Raises Or Sit Ups
16 Box Step Over

Notes

Unbroken As Long As Possible
Quick Transitions

Notes

Every 1 Minute On The Minute X 3 Rounds
1) 12 Weighted Glute Bridges
2) 30 Second Plank

Notes

Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Quad Stretch
Strength

Monday, October 6th, 2025 – Squat Class

General Warm-Up

20 Leg Swings Per Side
20 Torso Twists
20 Band Pull Aparts
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Strength

Every 3 Minutes On The Minute x 4 Rounds
5 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Front Squats
2) 6 Reps: Barbell Glute Bridge
3) 10 Reps Per Side: High Plank Knees To Elbows

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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, October 6th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Med Ball Floor Press
10 Med Ball Power Cleans
5 Inchworms

Strength

Strength - Bench Press

3 Sets X 5 Reps @ 85% 1rm (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
4 Rounds For Time (Time Cap: 14 minute)
COMPETITVE
5 Hang Cleans (155/105)
12 Burpees Over Bar
Rest 2 Minutes
Performance
5 Hang Cleans (135/95)
12 Burpees Over Bar
Rest 2 Minutes
Lifestyle
5 Hang Cleans (95/65)
10 Burpees Over Bar
Rest 2 Minutes
Stimulus Points
High Speed
Slightly Heavy But Not Near Max

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 12 Band Face Pulls
2) 8 Side Bend Per Side

Notes

Cool Down & Dismissal
100m Walk
Cross Body Shoulder Stretch
Hip Flexor Stretch
Strength

Sunday, October 5th, 2025 – Overhead Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Seated Dumbbell Press
2) 6 Reps: Single Arm Dumbbell Row Per Side
3) 8 Reps: Straight Bar Dips

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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

Notes

Shoulder Press
Every 3 Minutes On The Minute x 5 Rounds
5 Reps @ 75% 1 Rep Max Or An Easy/Moderate Weight
Strength

Friday, October 3rd, 2025 – Deadlift

General Warm-Up

20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
Coach Guided (perform as many reps as coach needs to address class technique)
Empty Bar Deadlift

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Sumo Deadlift
2) 6 Reps Per Side: Bulgarian Split Squat
3) 30 Seconds: Farmer Hold

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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

Deadlift

Every 3 Minutes On The Minute x 5 Rounds
5 Reps @ 75% 1 Rep Max Or An Easy/Moderate Weight
Bootcamp

Friday, October 3rd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Plate Ground To Overhead
30 Plate Hops
20 Mountain Climbers

Strength - Deadlift

3 Sets X 5 Reps @ 75% 1RM (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
4 Rounds For Time (Time Cap: 7 Minutes)
Competitive
10/8 Cal Echo Bike
15 Push Ups
Performance
8/7 Cal Echo Bike
15 Knee Push Ups
Lifestyle
30 Seconds Echo Bike
10 Knee Or Elevated Push Ups
Stimulus Points
Sprint
Unbroken Push Up If Possible

Accessory

Every 1.5 minute on the minute x 3 rounds
1) 12 Band Face Pull
2) 30 Second Superman Hold

Notes

Cool Down & Dismissal
100m Walk
Quad Stretch
Doorway Chest Stretch On Ring
Bootcamp

Thursday, October 2nd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
10 Empty Barbell Row
10 Empty Barbell Front Squats

Strength - Bench Press

3 Sets X 5 Reps @ 75% 1RM (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
14 Minute AMRAP
Competitive
15 Pull Ups
20 Lunges
500m Row
Performance
15 Jumping Pull Ups
20 Lunges
500m Row
Lifestyle
15 Ring Row
20 Assisted Lunges Or 15 Air Squats
400m Row
Stimulus Points
Big sets of pull ups
Pace the Row

Accessory

Every 1.5 minute on the minute x 3 rounds
1) 12 Forearm Curls
2) 30 Seconds Plank

Notes

Cool Down & Dismissal
100m Walk
Back Stretch On Ring
Quad Stretch
Strength

Wednesday, October 1st, 2025 – Bench Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
Coach Guided (Perform As Many Reps As Coach Needs To Address Class Technique)
15 Empty Bar Bench Press

Strength

Bench Press
Every 3 Minutes On The Minute x 5 Rounds
5 Reps @ 75% 1 Rep Max Or An Easy/Moderate Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Close Grip Bench Press
2) 6 Reps: Bent Over Dumbbell Row
3) 12 Reps: Dumbbell Skull Crusher

Notes

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, October 1st, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
200m Run
5 KB Swings
5 No Push Up Burpee

Strength - Back Squat

3 Sets X 5 Reps @ 75% 1RM (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
21-15-9 Reps (Time Cap: 15 Min)
COMPETITVE
KB Swings (50/35)
Burpees
(Cash Out)
1000m Run
Performance
KB Swings (35/25)
Burpees
(Cash Out)
800m Run
Lifestyle
KB Swings
No Push Up Burpees
(Cash Out)
600m Run
Stimulus Points
Go hard but leave some in the tank
Push the run pace

Accessory

Every 1.5 Minute On The Minute X 3 Rounds
1) 8 Double KB Pendlay Row
2) 30 Second Double KB Overhead Hold

Notes

Cool Down & Dismissal
100m Walk
Runners Hamstring Stretch
Doorway Chest Stretch
Bootcamp

Tuesday, September 30th, 2025 - Holiday Bootcamp

General Warm-Up

Repeat For 5 Minutes
200m Run
16 Lunges
10 Sit Ups

WOD

Workout Format
30 Minutes AMRAP
In Teams Of 4
Split Reps And Run
COMPETITVE
With A Vest
800m Run
100 Air Squats
100 Toes To Bar
* Every 3 Minutes On The Minute 5 Burpee Team High Fives
Performance
800m Run
100 Air Squats
100 Leg Raises
* Every 3 Minutes On The Minute 5 Burpee Team High Fives
Lifestyle
800m Run
60 Box Squats
60 Sit Ups
* Every 3 Minutes On The Minute 5 No Push Up Burpee Team High Fives
Stimulus Points
Have fun pace yourself
High five your friends

Notes

Cool Down & Dismissal
100m Walk
Forward Fold
Quad Stretch
Seal Stretch
Strength

Monday, September 29th, 2025 – Squat Class

General Warm-Up

20 Leg Swings Per Side
20 Torso Twists
20 Band Pull Aparts
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Strength

Every 3 Minutes On The Minute x 5 Rounds
5 Reps @ 75% 1 Rep Max Or An Easy/Moderate Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Front Squats
2) 6 Reps: Barbell Glute Bridge
3) 10 Reps Per Side: High Plank Knees To Elbows

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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, September 29th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
5 Inchworm To Push Ups
10 Air Squats
5 Squat Hops
20 Jumping Jacks

Strength

Strength - Strict Press

3 Sets X 5 Reps @ 75% 1rm (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
4 Rounds For Time (Time Cap: 12 minute)
COMPETITVE
25 Box Jumps (24/20)
8 Hand Stand Push Up
Performance
20 Box Jumps
8 Pike Push Up
Lifestyle
25 Plate Jumps
8 Hand Release Knee Push Up
Stimulus Points
Short frequent breaks on HSPU if not unbroken
Fast on the box jumps

Accessory

1) 12 Calf Raises
2) 30 Second Hollow Hold

Notes

Cool Down & Dismissal
100m Walk
Pigeon Pose
Arm Across Shoulder Stretch
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