Workouts

Strength

Monday, September 15th, 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

Strength: Back Squat

Every 3 Minutes On The Minute x 4 Rounds
5 Reps @ 80% 1 Rep Max Or An Easy/Moderate Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps Per Side: Dumbbell Split Squat
2) 6 Reps: Stiff Leg Deadlift
3) 30 Seconds: Zercher 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
Bootcamp

Monday, September 15th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Med Ball Squat Clean
15 Med Ball Overhead Press
20 Jumping Jacks

WOD

Workout Format
3 Rounds for Time (Time Cap 10 Minutes)
COMPETITVE
10 Hang Cleans (95/65)
20 Burpee Over Bar
Performance
10 Hang Cleans (65/45)
15 Burpee Over Bar
Lifestyle
10 Hang Cleans
10 Burpee Over Bar
Stimulus Points
Move Fast
No Breaks

Accessory

Every 1.5 minute on the minute x 3 rounds
1) 8 Stiff Leg Dumbbell Deadlift
2) 30 seconds Hollow Body Hold

Notes

Strength - Back Squats

3 sets x 5 reps @ 80% 1RM (RPE 8) Every 3 minutes on the minute

Notes

Cool Down & Dismissal
100m Walk
Quad Stretch
Pigeon Pose Stretch
Strength

Sunday, September 14th, 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: Push Press
2) 6 Reps: Single Arm Dumbbell Row Per Side
3) 30 Seconds: Overhead Dumbbell Hold

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
5 Reps @ 70% 1 Rep Max Or An Easy/Moderate Weight
Olympic Weightlifting

Saturday, September 13th, 2025 – Olympic Weightlifting 234.2

Accessory

A) LU Raises
E1:30MOM3: TOTAL 6 REPS PER SET
Perform with light plates for each set.
NOTE: Core/abs should be tight during movement.
Scaled: Modify to lateral raise if shoulder mobility is limited.
B) Clam Shell Planks
E1:30MOM3: 4 REPS PER SIDE. TOTAL 8 REPS PER SET
Perform each rep w/ 2s hold.

Cool Down

Optional
2 Rounds Not For Time
A) 8 Thoracic Rotation (4 per side)
B) 6 Alt. Couch Stretch w/ 5s hold from the wall
C) Shoulder Extension on Floor w/ 15s hold

FRONT SQUAT

E3:00MOM5
1st set: 6 @ 65%
2nd set: 4 @ 70%
3rd set: 4 @ 75%
4th set: 4 @ 75%
5th set: 4 @ 75%
% of Front Squat
Olympic Weightlifting

Saturday, September 13th, 2025 - Olympic Weightlifting 234.1

Warm Up - 3 Rounds-Not-For-Time

A) 5 Band Chest Opener
B) 5 Band Tricep Overhead Extension
C) 5 Band Scapular Retraction
D) 5 Band Crab Walk
E) 5 Dynamic Squat Stretch w/ 2-3s hold

BARBELL WARM UP

Complete the below w/ an empty bar.
A) 3 sets: 2 BTN Split Jerk + 2 Split Jerk
B) 3 sets: 2 Tall Snatch Drop Power + 2 Tall Snatch Drop Full
C) 3 sets: 3 Muscle Clean + 1 High-Hang Clean + 1 Mid-Thigh Clean + 1 Clean

SNATCH

E1:30MOM7
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 85%
7th set: 1 @ 85%
% of Snatch

C&J

E1:30MOM7
Perform each set as...
1st to 3rd set: 2 Clean + 1 Split Jerk
TOTAL 3 REPS PER SET
4th-7th set: 1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 2 @ 85%
6th set: 2 @ 85%
7th set: 2 @ 85%
Strength

Friday, September 12th, 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: Romanian Deadlift
2) 8 Reps: Goblet Squats
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 @ 70% 1 Rep Max Or An Easy/Moderate Weight
Bootcamp

Friday, September 12th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Plate Hops
10 Plate Jump Overs
10 Plate Goblet Squats
10 Push Ups

Strength - Strict Press

5 sets x 5 reps building weight to 70% 1RM every 1.5 minutes
3 sets x 5 reps @ 70% 1RM (RPE 6) Every 3 minutes on the minute

WOD

Workout Format
15 Minute AMRAP ~ In Pairs
Competitive
50 Wall Balls (20/14)
30 Dumbbell Bench Press (50/35)
100m Farmer Carry Together (50/35)
Performance
50 Wall Balls (14/10)
30 Dumbbell Bench Press (35/25)
100m Farmer Carry Together (35/25)
Lifestyle
35 Wall Balls
20 Dumbbell Bench Press
100m Farmer Carry Together
Stimulus Points
Rest While Partner WorksLimit Transitions

Notes

Cool Down & Dismissal
100m Walk
Quad Stretch
Chest Stretch On Rig
Shoulder Across Chest Stretch
Forearm Stretch
Bootcamp

Thursday, September 11th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
100m Row
20 Mountain Climbers
20 Slam Ball Slams

Strength - Single Arm Dumbbell Row

2 sets x 5 reps building weight to 70% 1RM every 1 minutes
3 sets x 5 reps @ 70% 1RM (RPE 6) Every 2 minutes on the minute

WOD

Workout Format
5 Rounds ~ 25 Minute Time Cap
Competitive
250m Row
15 Toes To Bar
20 Slam Ball Over Shoulder (20/15)
Rest 1 Minute
Performance
200m Row
15 Hanging Leg Raises
20 Slam Ball Over Shoulder (20/15)
Rest 1 Minute
Lifestyle
175m Row
15 Hanging Knee Raises Or Sit Ups
15 Slam Ball Over Shoulder
Rest 1 Minute
Stimulus Points
Sustainable EffortNo Bottle Necking During Gymanstics

Notes

Cool Down & Dismissal
100m Walk
Forward Fold
Seal Stretch
Upper Back Stretch On Rig
Strength

Wednesday, September 10th, 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 Rep @ 70% 1 Rep Max Or An Easy/Moderate Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Spoto Press
2) 6 Reps: Chin Up
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, September 10th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
50 Single Unders
5 Inchworm To Push Ups
5 Knee Tuck Jumps

Strength - Bench Press

5 sets x 5 reps building weight to 70% 1RM every 1.5 minutes
3 sets x 5 reps @ 70% 1RM (RPE 7) Every 3 minutes on the minute

WOD

Workout Format
8 Min AMRAP
COMPETITVE
10 Burpee Box Jump Over (24/20)
50 Double Unders
Performance
10 Burpee Box Jump Over (20)
85 Single Unders
Lifestyle
10 Burpee
50 Single Unders
Stimulus Points
Fast Paced
Unbroken Skips

Notes

Cool Down & Dismissal
100m Walk
Figure Four Stretch
Calf Stretch
Bootcamp

Tuesday, September 9th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Second Dead Hang
30 Jumping Jacks
15 Ring Rows

Strength

Strength - Back Squat
5 sets x 5 reps building weight to 70% 1RM every 1.5 minutes
3 sets x 5 reps @ 70% 1RM (RPE 6) Every 3 minutes on the minute

WOD

Workout Format
Every 3 Minutes On The Minute X 4 Rounds
COMPETITVE
20/15 Cal Echo Bike
Max Unbroken Kipping Pull Ups
Performance
18/13 Cal Echo Bike
Max Unbroken Parallel With The Floor Ring Rows
Lifestyle
15/11 Cal Echo Bike
Max Unbroken Ring Rows
Stimulus Points
Hard repeatable pace
Don’t hit true failure

Notes

Cool Down & Dismissal
100m Walk
Prayer Stretch
Quad Stretch
Childs Pose
Strength

Monday, September 8th, 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

Back Squat

Every 3 Minutes On The Minute x 5 Rounds
5 Reps @ 70% 1 Rep Max Or An Easy/Moderate Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps Per Side: Dumbbell Split Squat
2) 6 Reps: Stiff Leg Deadlift
3) 30 Seconds: Zercher 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
Bootcamp

Monday, September 8th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Band Good Mornings
100m Run
10 Broad Jumps

WOD

Workout Format
For Time ~ 13 Minute Time Cap
21-15-9-9-15-21
COMPETITVE
Kettlebell Swings (50/35)
200m Run
Performance
Kettlebell Swings (35/25)
200m Run
Lifestyle
Kettlebell Swings
100m Run
Stimulus Points
Unbroken
Hard Sustainable Pace

Notes

Strength
5 sets x 5 reps building weight to 70% 1RM every 1.5 minutes
3 sets x 5 reps @ 70% 1RM (RPE 7) Every 3 minutes on the minute

Notes

Cool Down & Dismissal
100m Walk
Pigeon Pose
Forward Fold
Forearm Stretch
Strength

Sunday, September 7th, 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
R1) 5 Reps @ 75% 1 Rep Max
R2) 3 Reps @ 80% 1 Rep Max
R3) Max Reps @ 85% 1 Rep Max
Olympic Weightlifting

Saturday, September 6th, 2025 – Olympic Weightlifting 233.2

Accessory

A) LU Raises
E1:30MOM3: TOTAL 6 REPS PER SET
Perform with light plates for each set.
NOTE: Modify to partial raise if shoulder mobility is limited.
B) Clam Shell Planks
E1:30MOM3: 4 REPS PER SIDE. TOTAL 8 REPS PER SET
Perform each rep w/ 2s hold.

Cool Down

Optional
2 Rounds Not For Time
A) 8 Thoracic Rotation (4 per side)
B) 6 Alt. Couch Stretch w/ 5s hold from the wall
C) Shoulder Extension on Floor w/ 15s hold

FRONT SQUAT

E3:00MOM5
1st set: 6 @ 60%
2nd set: 6 @ 65%
3rd set: 4 @ 70%
4th set: 4 @ 70%
5th set: 4 @ 70%
% of Front Squat
Olympic Weightlifting

Saturday, September 6th, 2025 - Olympic Weightlifting 233.1

Warm Up - 3 Rounds-Not-For-Time

A) 5 Band Chest Opener
B) 5 Band Tricep Overhead Extension
C) 5 Band Scapular Retraction
D) 5 Band Crab Walk
E) 5 Dynamic Squat Stretch w/ 2-3s hold

BARBELL WARM UP

Complete the below w/ an empty bar.
A) 3 sets: 2 BTN Split Jerk + 2 Split Jerk
B) 3 sets: 3 Muscle Snatch + 1 High-Hang Snatch + 1 Mid-Thigh Snatch + 1 Snatch
C) 3 sets: 3 Muscle Clean + 1 High-Hang Clean + 1 Mid-Thigh Clean + 1 Clean

SNATCH

E1:30MOM6
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 70%
4th set: 2 @ 80%
5th set: 2 @ 80%
6th set: 2 @ 80%
% of Snatch

C&J

E1:30MOM6
Perform each set as...
1st to 3rd set: 2 Clean + 1 Split Jerk
TOTAL 3 REPS PER SET
4th-6th set: 1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 70%
4th set: 2 @ 80%
5th set: 2 @ 80%
6th set: 2 @ 80%
Strength

Friday, September 5th, 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
R1) 5 Reps @ 75% 1 Rep Max
R2) 3 Reps @ 80% 1 Rep Max
R3) Max Reps @ 85% 1 Rep Max
Bootcamp

Friday, September 5th, 2025 - Bootcamp

General Warm-Up

30 seconds Skippings
30 seconds Mountain Climbers
30 seconds Press

WOD

Workout Format
13 Minute AMRAP
Competitive
15 Push Press (95/65)
30 Sit ups
60 Double Unders
Performance
15 Push Press (65/45)
30 Sit ups
100 Single Unders
Lifestyle
15 Push Press
20 Crunches
70 Single Unders

Notes

Strength / Skill Work
Every 30 seconds x 3 rounds
10 Plank Push Ups
10 Back Extensions
20 Russian Twists
10 Strict Hanging Knee or Leg Raises
30 seconds Farmer Hold
Rest 2 minutes

Notes

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

Thursday, September 4th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Band rows
15 Band Deadlifts
10 Scapular Pull Ups

Power Pendlay Row

Every 1.5 Minute on the Minute
3-3-3-3-3-3

WOD

Workout Format
Every 5 Minutes on the Minute x 3 rounds
Competitive
15 Pull Ups
Max Unbroken Deadlifts (345/240)
Performance
15 Pull Ups
Max Unbroken Deadlifts (345/240)
Lifestyle
15 Pull Ups
Max Unbroken Deadlifts (345/240)

Notes

Cool Down & Dismissal
100m Walk
Childs Pose
Prayer Stretch
Pigeon pose
Forward Fold
Bootcamp

Wednesday, September 3rd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
100m run
15 Dynamic squats
10 Med Ball Clean and jerks

WOD

Workout Format
12 Min AMRAP
COMPETITVE
6 Single Dumbbell Hang Clean and Jerk (50/35)
10 Burpee over dumbbell
14 wall balls (20/14)
Performance
6 Single Dumbbell Hang Clean and Jerk (35/25)
10 Burpee over dumbbell
14 wall balls (14/10)
Lifestyle
6 Single Dumbbell Hang Clean and Jerk
10 No Push Up Burpee
14 Air Squats

Front Squat

Every 4 Minutes on the Minute
5-5-5-5-5

Notes

Cool Down & Dismissal
100m Walk
Doorway Chest Stretch
Quad Stretch
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