Workouts

Today & Previous Upcoming
Bootcamp

Friday, July 25th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes At An Easy Pace
20 Plate Hops
12 Plate Ground to Overhead
20 Seconds High Plank Lateral Walk Over Plate

Strength

Deadlift
Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes
Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes

Notes

Specific Warm-Up & Movement Prep
To Be Completed Within 5 Minutes
200m Run
15 Double Dumbbell Curl and Press With A Light Weight
5 Burpees

4 Rounds for Time ~ 18 Minute Time Cap

COMPETITIVE

10 Single Dumbbell Hang Clean and Shoulder To Overhead (50/35)
15 Burpees
400m Run

PERFORMANCE

10 Single Dumbbell Hang Clean and Shoulder To Overhead (35/25)
15 Burpees
400m Run

LIFESTYLE

10 Single Dumbbell Hang Clean and Shoulder To Overhead
15 Burpees
400m Run

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Cross Body Shoulder Stretch X 30 Seconds Per Side
Forearm Stretch On Floor X 30 Seconds
Standing Forward Fold X 30 Seconds
Calf Stretch X 30 Seconds Per Side
Bootcamp

Thursday, July 24th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes At An Easy Pace
10 Scap Pull Ups
12 Push Ups At Any Level
15 Sit Ups
30 Jumping Jacks

Strength

Overhead Press
Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes
Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes

WOD

Workout Format
AMRAP 12 Minutes 
Competitive
12 Toes to Bar
Air Bike (30/25)
Performance
12 Hanging Leg Raises
Air Bike (25/20)
Lifestyle
12 Hanging Or Lying Knee Raises
Air Bike 2 Minutes Max

Notes

2 Rounds To Be Completed Within 5 Minutes
Round 1
15 Kip Swings
10 Leg Raises
30 seconds Air Bike
Round 2
5 Toes To Bar
30 Seconds Air Bike

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Across The Chest Shoulder Stretch X 30 Seconds Per Side
Strength

Wednesday, July 23th, 2025 – Bench Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Empty Bar Bench Press

Strength

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

Accessory

6 Reps: Dumbbell Bench Press / Every 2.5 Minutes On the Minute
8 Reps: Single Arm Dumbbell Row Per Side / Every 2 Minutes On the Minute
12 Reps: Dumbbell Shoulder Press / Every 1.5 Minutes On the Minute
12 Reps: Dumbbell Skull Crusher / Every 1.5 Minutes On the Minute

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
Bootcamp

Wednesday, July 23th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes At An Easy Pace
5 Inchworm To Push Up
10 Bodyweight Squats
10 Band Overhead Press
10 Band Pull Aparts

Strength

Bench Press
Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes
Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes

WOD

Workout Format
For The Remainder Of Class / Rest 1:1
COMPETITVE
Hard Row (500m/425m)
10 Double Dumbbell Thrusters (35/25)
Performance
Hard Row (400m/340m)
10 Double Dumbbell Thrusters (25/15)
Lifestyle
4:00 Minutes Max
10 Double Dumbbell Thrusters

Notes

Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 5 Minutes
200m Row
5 Double Dumbbell Thrusters

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Childs Pose x 30 Seconds
Standing Forward Fold X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side
Bootcamp

Tuesday, July 22nd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes At An Easy Pace
16 Walking Lunges
15 Band Rows
15 Calf Raises
30 Seconds Plank

Strength

Bent Over Barbell Row
Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes
Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes

WOD

Workout Format
AMRAP ~ 15 Minutes
COMPETITVE
20 Ring Rows
15 Sit Ups
30 Double Unders
Performance
20 Ring Rows
15 Sit Ups
50 Single Unders
Lifestyle
20 Ring Rows
15 Sit Ups
30 Single Unders

Notes

Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 5 Minutes
10 Ring Rows
10 Sit Ups
15 Single or Double Unders

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Scorpion Twist Stretch X 30 Seconds Per Side
Hip Flexor Stretch X 30 Seconds Per Side
Child's Pose X 30 Seconds
Upper Back Stretch On Rig X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side
Strength

Monday, July 21st, 2025 – Squat Class

General Warm-Up

20 Leg Swings Per Side
20 Torso Twists
20 Band Pull Aparts
15 Empty Bar Back Squats

Strength

Back Squat

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

Accessory

6 Reps: Dumbbell Split Squats Per Side / Every 2.5 Minutes On the Minute
6 Reps: Barbell Glute Bridge / Every 1.5 Minutes On the Minute
15 Reps: Band Hamstring Curls / Every Minute On the Minute
10 Reps: Single Arm Farmer Carry March Per Side / Every 2 Minutes On the Minute

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, July 21st, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes At An Easy Pace
10 Dynamic Squats
10 Band Good Mornings
10 Scapular Push Ups
5 Inchworms

Strength

Back Squat
Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes
Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes

Strength

Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 8 Minutes
Round 1
10 Double Dumbbell Deadlifts At A Light Weight
10 Push Ups At A Scale Easier Than Your Workout
Round 2
5 Double Dumbbell Deadlift At Working Weight
5 Push Ups At Workout Scale

WOD

Workout Format
4 Rounds for Time ~ 14 Minute Time Cap
Competitive
20 Double Dumbbell Deadlift (50/35)
20 Deficit Push Ups
Performance
20 Double Dumbbell Deadlift (35/25)
20 Deficit Push Ups
Lifestyle
20 Double Dumbbell Deadlift
20 Elevated Push Ups

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Forward Fold X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side
Strength

Sunday, July 20th, 2025 – Overhead Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down
15 Empty Bar Shoulder Press

Accessory

3 Sets x 6 Reps: Dumbbell Bench Press / Every 2.5 Minutes On the Minute
3 Sets x 8 Reps: Single Arm Dumbbell Row Per Side / Every 2 Minutes On the Minute
3 Sets x 12 Reps: Dumbbell Shoulder Press / Every 1.5 Minutes On the Minute
3 Sets x 12 Reps: Dumbbell Skull Crusher / Every 1.5 Minutes On the Minute

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 @ 80% 1 Rep Max Or An Easy/Moderate Weight
Olympic Weightlifting

Saturday, July 19th, 2025 – Olympic Weightlifting 226.2

Secondary Strength Movement

Back Squat

E3:00MOM4
1st set: 6 @ 70%
2nd set: 6 @ 70%
3rd set: 6 @ 75%
4th set: 6 @ 75%
% of Back Squat

Accessory

A) KB Lateral Swing
E1:30MOM4
Perform with a moderate to heavy kettlebell.
NOTE: Work 1 side per set. (i.e. 1st set: right side; 2nd set: left side)
TOTAL 10 REPS PER SET
B) KB ISO Banded Curl March
E1:30MOM3
Perform with a moderate to heavy kettlebell.
NOTE: March on the spot while maintaining the bicep curl.
TOTAL 15 REPS PER SET

Clean Work

E1:30MOM5
1 Power Clean + 1 Mid-Hang Power Clean
TOTAL 2 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Power Clean or Clean
Olympic Weightlifting

Saturday, July 19th, 2025 - Olympic Weightlifting 226.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 Band Around the World
B) 10 Band Single Arm Strict Press
C) 10 Band Good Morning
D) 10 Hips CARS

Barbell Warm Up

Perform each set with the empty bar.
A) 3 Sets: 3 Jerk Drive + 2 Split Jerk
B) 3 sets: 3 Tall Muscle Snatch + 3 Tall Power Snatch w/ 2s pause in catch
C) 3 sets: 3 Tall Muscle Clean + 3 Tall Power Clean

Split Jerk Work

E1:30MOM5
3 Jerk Drive + 1 Split Jerk
TOTAL 4 REPS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Split Jerk

Snatch Work

E1:30MOM5
1 Power Snatch + 1 Mid-Hang Power Snatch
TOTAL 2 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Power Snatch or Snatch
Strength

Friday, July 18th, 2025 – Deadlift

General Warm-Up

20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
15 Empty Bar Deadlift

Accessory

6 Reps: Barbell Romanian Deadlift / Every 2.5 Minutes On the Minute
6 Reps: Dumbbell Suitcase Squat / Every 2.5 Minutes On the Minute
15 Reps: Band Hamstring Curls / Every 1.5 Minutes On the Minute
10 Reps: Farmer Carry March / Every 2 Minutes On the Minute

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 @ 80% 1 Rep Max Or An Easy/Moderate Weight
Bootcamp

Friday, July 18th, 2025 - Bootcamp

General Warm-Up

Every Minute On The Minute For 8 Minutes
1. Band Row
2. 30 Seconds Dead Hang
3. Band Deadlift
4. 30 Seconds PVC Pass Throughs

Strength

Deadlift
Performance Track
Perform 4 Warm Up Sets Of 9-6-3-1 To Be Completed Within 6 Minutes
Into
4 Sets Of 5 Reps @ 70% 1 Rep Max To Be Completed Within 8 Minutes
Practice Track
Perform 4 Warm Up Sets Of 10-6-4 To Be Completed Within 6 Minutes
Into
3 Sets Of 8 Reps @ A Easy-Moderate Weight To Be Completed Within 8 Minutes

Notes

Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 8 Minutes
250m Row
10 Front To Back Forearm Curls

3 Rounds Of 3 Minute AMRAP / 1 Minute Rest

COMPETITIVE

Row (500m/450m)
Max Farmer Hold (50/35)

PERFORMANCE

Row (400m/350m Row)
Max Farmer Hold (35/25)

LIFESTYLE

Row (300m/250m Row)
Max Farmer Hold (Challenging Weight)

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Forearm Stretch On Floor X 30 Seconds
Standing Forward Fold X 30 Seconds
Upper Back Stretch On Rig X 30 Seconds
Bootcamp

Thursday, July 17th, 2025 - Bootcamp

General Warm-Up

3 Rounds To Be Completed Within 8 Minutes
10 Band Overhead Press
10 Jump Squats
15 Band Face Pulls

Strength

Overhead Press
Performance Track
Perform 4 Warm Up Sets Of 9-6-3-1 To Be Completed Within 6 Minutes
Into
4 Sets Of 5 Reps @ 70% 1 Rep Max To Be Completed Within 8 Minutes
Practice Track
Perform 4 Warm Up Sets Of 10-6-4 To Be Completed Within 6 Minutes
Into
3 Sets Of 8 Reps @ A Easy-Moderate Weight To Be Completed Within 8 Minutes

WOD

Workout Format
AMRAP 12 Minutes ~ In Pairs
Competitive
30 Double Dumbbell Push Press Split (35/25)
20 Box Jump Overs Split (24/20)
Performance
30 Double Dumbbell Push Press Split (25/15)
20 Box Step Ups (24/20)
Lifestyle
30 Double Dumbbell Push Press Split (Challenging Weight)
20 Plate Jumps

Notes

Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 8 Minutes
5 Double Dumbbell Strict Press
5 Double Dumbbell Push Press
5 Box Jumps

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Across The Chest Shoulder Stretch X 30 Seconds Per Side
Strength

Wednesday, July 16th, 2025 – Bench Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Empty Bar Bench Press

Strength

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

Accessory

6 Reps: Dumbbell Bench Press / Every 2.5 Minutes On the Minute
8 Reps: Single Arm Dumbbell Row Per Side / Every 2 Minutes On the Minute
12 Reps: Dumbbell Shoulder Press / Every 1.5 Minutes On the Minute
12 Reps: Dumbbell Skull Crusher / Every 1.5 Minutes On the Minute

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
Bootcamp

Wednesday, July 16th, 2025 - Bootcamp

General Warm-Up

Every Minute On The Minute For 5 Minutes
1. Shuttle Runs
2. 30 Sec. Dead Hang
3. 15 Scap Pull Ups
4. 15 Scap Push Ups
5. 10 Push Ups

Strength

Bench Press
Performance Track
Perform 4 Warm Up Sets Of 9-6-3-1 To Be Completed Within 6 Minutes
Into
4 Sets Of 5 Reps @ 70% 1 Rep Max To Be Completed Within 8 Minutes
Practice Track
Perform 4 Warm Up Sets Of 10-6-4 To Be Completed Within 6 Minutes
Into
3 Sets Of 8 Reps @ A Easy-Moderate Weight To Be Completed Within 8 Minutes

WOD

Workout Format
3 Rounds for Time ~20 Minute Time Cap
COMPETITVE
800m Run
15 Pull Ups
Performance
800m Run
15 Jumping Pull Ups
Lifestyle
500m Run
15 Ring Rows

Notes

Specific Warm-Up & Movement Prep
1 Rounds To Be Completed Within 5 Minutes
200m Run
3 Negative Pull Ups
5 Pull Ups @ Workout Scale

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Childs Posex 30 Seconds
Standing Calf Stretch X 30 Seconds Per Side
Standing Forward Fold X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side
Bootcamp

Tuesday, July 15th, 2025 - Bootcamp

General Warm-Up

3 Rounds To Be Completed Within 8 Minutes
15 Band Pull Aparts
15 Band Good Mornings
15 Band Overhead Press
Cash Out: 30 Seconds Prayer Stretch

Strength

Bent Over Barbell Row
Performance Track
Perform 4 Warm Up Sets Of 9-6-3-1 To Be Completed Within 6 Minutes
Into
4 Sets Of 5 Reps @ 70% 1 Rep Max To Be Completed Within 8 Minutes
Practice Track
Perform 4 Warm Up Sets Of 10-6-4 To Be Completed Within 6 Minutes
Into
3 Sets Of 8 Reps @ A Easy-Moderate Weight To Be Completed Within 8 Minutes

WOD

Workout Format
21-15-9 Reps For Time
(Time Cap: 10 Minutes)
COMPETITVE
Single Dumbbell Snatch (50/35)
*Every 30 Seconds 3 Burpee Over Dumbbell
Performance
Single Dumbbell Snatch (35/25)
*Every 30 Seconds 3 Burpee Over Dumbbell
Lifestyle
Hang Dumbbell Snatch
*Every 30 Seconds 3 No Push Up Burpee

Notes

Specific Warm-Up & Movement Prep
1 Round To Be Completed Within 5 Minutes
5 Single Dumbbell Sumo High Pull Per Side
5 Single Dumbbell Snatch Per Side
6 Burpee Over Dumbbell

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Scorpion Twist Stretch X 30 Seconds Per Side
Hip Flexor Stretch X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Forward Fold X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side
Strength

Monday, July 14th, 2025 – Squat Class

General Warm-Up

20 Leg Swings Per Side
20 Torso Twists
20 Band Pull Aparts
15 Empty Bar Back Squats

Strength

Back Squat

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

Accessory

3 Sets X 6 Reps: Dumbbell Split Squats Per Side / Rest 2 Minutes (Rest ~1 Minute Between Legs)
3 Sets X 6 Reps: Barbell Glute Bridge / Rest 1.5 Minutes
3 Sets X 15 Reps: Band Hamstring Curls / Rest 1 Minute
3 Sets X 10 Reps: Single Arm Farmer Carry March Per Side / Rest 1.5 Minutes

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, July 14th, 2025 - Bootcamp

General Warm-Up

Repeat at an Easy Pace for 8 Minutes
10 Dynamic Squats
10 High Plank Mountain Climbers
10 Band Shoulder Press
10 Band Rows

Strength

Back Squat
Performance Track
Perform 4 Warm Up Sets Of 9-6-3-1 To Be Completed Within 6 Minutes
Into
4 Sets Of 5 Reps @ 70% 1 Rep Max To Be Completed Within 8 Minutes
Practice Track
Perform 4 Warm Up Sets Of 10-6-4 To Be Completed Within 6 Minutes
Into
3 Sets Of 8 Reps @ An Easy-Moderate Weight To Be Completed Within 8 Minutes

WOD

Workout Format
AMRAP ~ 12 Minutes
Competitive
15 Wall Balls (20/14)
20 Sit Ups
35 Double Unders
Performance
15 Wall Balls (14/10)
20 Sit Ups
60 Single Unders
Lifestyle
15 Air Squats
20 Crunches
35 Single Unders

Notes

Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 8 Minutes
5 Med Ball Goblet Squats
5 Wall Balls
10 Sit Ups
15 Double Under Or Single Unders

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Forward Fold X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side
Strength

Sunday, July 13th, 2025 – Overhead Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down
15 Empty Bar Shoulder Press

Accessory

3 Sets X 6 Reps: Dumbbell Bench Press / Rest 2 Minutes
3 Sets X 8 Reps: Single Arm Dumbbell Row Per Side / Rest 1.5 Minutes
3 Sets X 12 Reps: Dumbbell Shoulder Press / Rest 1 Minute
3 Sets X 12 Reps: Dumbbell Skull Crusher / Rest 1 Minute

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
Set 1: 8 Reps At 40%
Set 2: 6 Reps At 50%
Set 3: 4 Reps At 60%
Set 4: 2 Reps At 70%
Set 5: 1 Reps At 80%
Set 6: 1 Reps At 85%
Set 7: 1 Reps At 90%
Set 8: 1 Reps At 95%
Set 9: 1 Reps At 100% Or More
*Rest 2-5 Minutes Between Sets
Olympic Weightlifting

Saturday, July 12th, 2025 – Olympic Weightlifting 225.2

Secondary Strength Movement

Back Squat

E3:00MOM4
1st set: 6 @ 70%
2nd set: 6 @ 70%
3rd set: 6 @ 75%
4th set: 6 @ 75%
% of Back Squat

Accessory

A) KB Lateral Swing
E1:30MOM4
Perform with a moderate kettlebell.
NOTE: Work 1 side per set. (i.e. 1st set: right side; 2nd set: left side)
TOTAL 10 REPS PER SET
B) KB ISO Banded Curl March
E1:30MOM3
Perform with a moderate kettlebell.
NOTE: March on the spot while maintaining the bicep curl.

Clean Work

E1:30MOM5
1 Power Clean + 1 Mid-Hang Power Clean
TOTAL 2 REPS PER SET
1st set: 60%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Power Clean or Clean
Prev1...2021222324...164Next