Workouts

Today & Previous Upcoming
Bootcamp

Friday, May 23rd, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
on Coaches Call Out
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVCRomanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
20 Seconds Dead Hang
20 Seconds Hollow Hold
30 Seconds Bike
30 Seconds Row

Strength

Deadlifts
Sets X Reps: 3 Sets X 5 Reps @ 60% 1 Rep Max / E2mom

WOD

Workout Format
EMOM 20 Minutes
Competitive
1) 12/8 Cal Echo Bike
2) 30 Seconds Dead Hang
3) 15/11 Cal Row
4) 30 Seconds Hollow Hold
Performance
1) 9/6 Cal Echo Bike
2) 30 Seconds Dead Hang
3) 12/9 Cal Row
4) 30 Seconds Hollow Hold
Lifestyle
1) 45 Seconds Echo Bike
2) 30 Seconds Dead Hang
3) 45 Seconds Row
4) 30 Seconds Hollow Hold

Notes

Coaching Notes:
Stimulus: Push Hard on the Cardio Movements, and Focus to Control Your Breathing During the Holds.
Bootcamp

Thursday, May 22nd, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps Pvc Pass Through
5 Reps Pvc Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
5 Empty Bar Snatch Drop

Strength

Movement: Power Snatches
Sets X Reps: 4 Sets X 2 Reps @ 70% 1 Rep Max / E2mom
Movement: Snatch Balance
Sets X Reps: 2 Sets X 2 Reps / e1.5mom

WOD

Workout Format
For Time
Competitive
30 Power Snatches (75/55)
30 Overhead Squats
Performance
30 Power Snatches (45/35)
30 Overhead Squats
Lifestyle
30 Single Db Snatches
30 Db Goblet Squat

Notes

Coaching Notes:
Stimulus: Work on Your Barbell Cycling in This Workout, Keep the Bar Close and Hang On as Long as You Can.
General

Wednesday, May 21st, 2025 – Dryland

General Warm-Up

30 seconds Arm swings
30 seconds Wall slides
30 seconds wrist stretch
30 seconds ankle stretch
30 seconds Prayer stretch
30 seconds leg swings per side
30 seconds butt kickers
30 seconds high knees

Notes

WOD 1
AMRAP 12
1200M Run
Max Burpees in Remaining Time

WOD 2
For Time, In teams of 2
100 Lunges
80 Box Jump or Step Over
60 Pushups
40 Knee Raises
20 length Farmer Carries
Strength

Wednesday, May 21st, 2025 – Bench Press

General Warm-Up

Every Minute on the Minute
Arm Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Resistance Push Up
Pvc Bench Press (2-2-2-1) (Lowering - Bottom - Raise - Top)
on Coaches Call Out
5 Reps: Prone W Raises
5 Reps: Prone W Raises
5 Reps: Feet up Bench Press
5 Reps: Feet up Bench Press
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom

Strength

Main Strength Movement
Movement: Bench Press
Every Minute on the Minute X 12 Minutes
1) 3-5 Reps @ 65-70% 1 Rep Max
2) Rest
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.

Accessory

Accessory Movements
3 Rounds Emom
6 Reps: Close Grip Bench Press
8 Reps: Dumbbell Bent Over Row
8 Reps: Tricep Push Up
20 Seconds: Hollow Body Flutter Kicks With Dumbbell Press Hold
15 Reps: Band Face Pulls
Bootcamp

Wednesday, May 21st, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Scap Pull UPS
On Coaches Call Out
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk With a 3 Second Pause in the Catch
3 Reps: Pull UPS
200M Run

Strength

Split Jerk
Sets X Reps: 3 Sets X 1 Rep @ ~70% / E2MOM

WOD

Workout Format
For Time In Pairs
COMPETITVE
4 Rounds in a Weight Vest
400M Run (Together)
12 Pull UPS (Split)
Into
4 Rounds Without a Vest
400M Run (Together)
12 Pull UPS (Split)
Performance
400M Run (Together)
12 Pull UPS (Split)
Into
4 Rounds
400M Run (Together)
12 Assisted Pull UPS (Split)
Lifestyle
4 Rounds
200M Run (Together)
12 Ring Rows
Into
4 Rounds
200M Run (Together)
12 Dumbbell Bent Over Row

Notes

Coaching Notes:
Stimulus: Pace Yourself During the First Half of the Workout to Allow for the Harder Pull-Ups, Then You Can Push a Bit Harder on the Back End Once You’ve Dropped the Weighted Vest.
Bootcamp

Tuesday, May 20th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Alternating Lunge With a Twist
Dynamic Squat Stretch
Cat Cow Stretch
Wrist Stretch
Front Rack Mobilization
On Coaches Call Out
5 Reps Clean Grip Deadlift to Knee
5 Reps High Pull From Hip
5 Reps Hang Muscle Clean
5 Reps Tall Hang Power Cleans
5 Reps  Hang Power Cleans
5 Reps Power Cleans
3 Reps: Box Step Up
3 Reps: Box Jumps
3 Reps: Single Db Sumo High Pull
3 Reps: Single Db Snatch

Strength

Power Clean
Sets X Reps: 4 Sets X 2 Reps @ 70% 1 Rep Max / E2MOM
Clean Pulls
Sets X Reps: 2 Sets X 3 Reps @ 85% 1 Rep Max / E2MOM

WOD

Competitive
4 Minute AMRAP
3 Burpee Box Jumps (24”/20”)
6 Single Dumbbell Snatch (50/35)
Rest 1 Minutes
5 Minute AMRAP
6 Box Jumps (24”/20”)
9 Single Dumbbell Snatch (50/35)
Performance
4 Minute AMRAP
3 Burpee Box Jumps or Step UPS (24”/20”)
6 Single Dumbbell Snatch (35/25)
Rest 1 Minutes
5 Minute AMRAP
6 Box Jumps or Step UPS (24”/20”)
9 Single Dumbbell Snatch (35/25)
Lifestyle
4 Minute AMRAP
3 Burpee Jumps to Plate or Step UPS to Box
6 Single Dumbbell Snatch
Rest 1 Minutes
5 Minute AMRAP
6 Jumps to Plate or Step UPS to Box
9 Single Dumbbell Snatch

Notes

Coaching Notes:
Stimulus: This Is Two Short High Intensity Metcons With a Short Rest. You Won’t Likely Be Fully Recovered but the Goal Is to Keep a High Level of Intensity With Limited Rest.
Bootcamp

Monday, May 19th, 2025 - Holiday Bootcamp

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge With Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Cat Cows
Wrist Rolls
Scap Push UPS
On Coaches Call Out
5 Reps: Push Up
5 Reps: Lunges per Side
5 Reps: Bodyweight Squats
5 Reps: Burpees

WOD

Workout Format
For Time ~ Teams of 4 ~ 1 Works, 3 Rest
Competitive
With a Vest
400 Burpees
400 Lunges
400 Leg Raises
2000 Meter Row (No Vest)
Performance
400 Burpees
400 Lunges
400 Leg Raises
2000 Meter Row
Lifestyle
400 No Push Up Burpees
400 Assisted Lunges
400 Lying Leg Raises or Knee Raises
2000 meter Row
Strength

Sunday, May 18th, 2025 – Overhead Press

General Warm-Up

Every Minute on the Minute X 6 Minutes
Wall Slides
PVC Shoulder Dislocates
Arm Circles
Scap Push Ups
Band Scap Squeeze Press Outs
PVC Overhead Press (2-1-2-1) (Lowering - Bottom - Raise - Top)
Every Minute on the Minute
5 Reps: Seated Dumbbell Z Press
5 Reps: Seated Dumbbell Z Press
5 Reps: Kneeling Dumbbell Overhead Press
5 Reps: Kneeling Dumbbell Overhead Press
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhead
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhead

Accessory

3 Rounds Interval Accessories / 60 seconds work cap / 15 seconds transition
6 Reps: Seated Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Ring Rows
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
30 seconds: Deadbug

Notes

Overhead Shoulder Press
Ascending EMOM Style 5RM
2:00 - 5 reps @ 60% 1RM
2:00 - 4 reps @ 70% 1RM
2:30 - 3 Reps @ 75% 1RM
2:30 - 2 Reps @ 80% 1 RM
3:00 - 1 Reps @ 85% 1 RM
4:00 - 5 rep max attempt
4:00 - 5 rep max attempt
Coaching Notes: Focus on maintaining solid form and bracing throughout each set, ensuring controlled reps and steady progression in load, don't sacrifice technique for weight, especially as you approach your 5RM.
Olympic Weightlifting

Saturday, May 17th, 2025 - Olympic Weightlifting 216.2

Secondary Strength Movement

Back Squat

E2:30MOM4
TOTAL 6 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Back Squat

Accessory

A) Supinated Bent Over Row
E1:30MOM3: TOTAL 10 REPS PER SET
Perform each set with a light to moderate barbell.
NOTE: Weight should be manageable for all reps.
B) Pike Lift Over
3 sets: 1:30 EFFORT + 1:00 REST
Perform to failure or to 1:30 per set.

Clean Work

E1:30MOM6
Perform each set as...
1 Clean Pull + 1 Hang Clean + 1 Clean
TOTAL 3 REPS
1st set: 70%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Clean
Olympic Weightlifting

Saturday, May 17th, 2025 - Olympic Weightlifting 216.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 PVC Shoulder Rotations
B) 10 Band Shoulder Press
C) 20 Band Monster Walks
D) 10 Dynamic Squat Stretch

Barbell Warm Up

Perform each set with the empty bar.
A) 3 sets: 3 Jerk Balance + 3 Tall Split Jerk
B) 3 sets: 3 Snatch Deadlift + 3 Tall Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Clean Deadlift + 3 Tall Muscle Clean + 3 Tall Clean

Split Jerk Work

E2:30MOM6
Perform each set w/ 2s pause dip + 2s pause catch
TOTAL 4 REPS
1st set: 65%
2nd set: 65%
3rd set: 65%
4th set: 70%
5th set: 70%
6th set: 70%
% of Split Jerk

Snatch Work

E1:30MOM6
Perform each set as…
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
TOTAL 3 REPS
1st set: 70%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Snatch
Strength

Friday, May 16th, 2025 – Deadlift

General Warm-Up

Every Minute on the Minute X 6 Minutes
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
Every Minute on the Minute
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
5 Reps: Empty Bardeadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee

Accessory

3 Rounds Interval Accessories / 60 Seconds Work Cap / 15 Seconds Transition
6 Reps: Barbell Stiff Leg Deadlift
8 Reps: Single Arm Explosive Dumbbell Row Right (Kroc Row)
8 Reps: Single Arm Explosive Dumbbell Row Left (Kroc Row)
20 Seconds: Forward/Backward Bear Crawl
20 Seconds: Hanging Knee Raise or Lying Leg Raises

Deadlift

Ascending EMOM Style 5RM
2:00 - 5 Reps @ 60% 1RM
2:00 - 4 Reps @ 70% 1RM
2:30 - 3 Reps @ 75% 1RM
2:30 - 2 Reps @ 80% 1 Rm
3:00 - 1 Reps @ 85% 1 Rm
4:00 - 5 Rep Max Attempt
4:00 - 5 Rep Max Attempt
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.
Bootcamp

Friday, May 16th, 2025 - Bootcamp

General Warm-Up

Mobility:
30 seconds Torso Twists
30 seconds Dynamic squat
30 seconds Alternating Runner stretch
30 seconds Prayer stretch
30 seconds Ankle stretch
30 seconds Wrist Stretch
Movement Prep:
1 minutes row
5 reps Empty bar high pull from hip
5 reps Empty bar hang muscle clean
5 reps Empty bar tall hang power cleans
5 reps Empty bar hang power cleans
5 reps empty bar deadlifts
15 reps scap push ups
10 reps push ups or knee push ups
10 reps glute bridge
10 reps deadbugs
10 reps sit ups

Strength

Deadlifts
Sets X Reps: 4 Sets X 3 Reps @ 80% 1 Rep Max / E2MOM

WOD

Workout Format
AMRAP 25 Minutes ~ In Pairs, Split Work
Competitive
100 Cal Row
50 Hang Cleans (115/80)
50 Push UPS
50 Sit UPS
Performance
80 Cal Row
50 Hang Cleans (95/65)
50 Push UPS or Low Elevated Push Ups
50 Sit Ups
Lifestyle
50 Cal Row
50 Hang Cleans
50 Elevated Push UPS
50 Crunches

Notes

Coaching Notes
Form: Don’t Snake Your Push UPS, and Be Sure to Get the Arms Through on the Front Rack of the Cleans.
Stimulus: This Is a Longer Partner Workout. You Should Be Able to Do Big Sets With the Rest Your Partner Gives You.
Bootcamp

Thursday, May 15th, 2025 - Bootcamp

General Warm-Up

Mobility:
30 Seconds 90/90 Hip Switches
30 Seconds Alternating Groiners
30 Seconds Ankle Stretch per Side
30 Seconds Hip Flexor Stretch per Side
30 Seconds Prayer Stretch
30 Seconds Bodyweight Squat
30 Seconds Pvc Pass Through
30 Seconds Pvc Overhead Squat
Movement Prep:
10 Box Step UPS
10 Box Jumps to Short Box
5 Box Jumps to Workout Height Box
10 Scap Push UPS
10 High Plank Shoulder Taps
10 Pike Hold Shoulde Taps
3 Inchworms
1 Wall Walks
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
5 Empty Bar Snatch Drop

Strength

Full Snatch
Sets X Reps: 5 Sets X 1 Reps @ 85% 1 Rep Max / E2MOM
Coaching Notes:
Snatch Pull
Sets X Reps: 3 Sets X 2 Reps @ 95% 1 Rep Max / E1.5MOM

WOD

Workout Format
10 Minute AMRAP
Competitive
6 Box Jumps (30/24)
4 Wall Walks
Performance
6 Box Jumps (24/20)
6 Scaled Wall Walks
Lifestyle
6 Box Jumps or Step Ups
4 Inch Worms

Notes

Coaching Notes
Form: Be Careful on the Box Jumps, Jump High and Tuck the Knees. Rigid Core During the Wall Walks, Look Through Your Arms.
Stimulus: This Is a High Power Output Workout. You May Need to Take a Short Rest Before Going Into the Box Jumps.
Strength

Wednesday, May 14th, 2025 – Bench Press

General Warm-Up

Every Minute on the Minute x 6 minutes
Arm Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Resistance Push Up
PVC Bench Press (2-2-2-1) (Lowering - Bottom - Raise - Top)
Every Minute on the Minute
5 Reps: Prone W Raises
5 Reps: Prone W Raises
5 Reps: Feet Up Bench Press
5 Reps: Feet Up Bench Press
3 Reps Bench Press @ ~40% 1 RM with a 2 seconds pause at the bottom
3 Reps Bench Press @ ~40% 1 RM with a 2 seconds pause at the bottom

Accessory

3 Rounds Interval Accessories / 60 seconds work cap / 15 seconds transition
6 Reps: Close Grip Bench Press
8 Reps: Dumbbell Bent Over Row
8 Reps: Tricep Push Up
20 seconds: Hollow Body Flutter Kicks with Dumbbell Press Hold
15 Reps: Band Face Pulls

Notes

Ascending EMOM Style 5RM
2:00 - 5 Reps @ 60% 1RM
2:00 - 4 Reps @ 70% 1RM
2:30 - 3 Reps @ 75% 1RM
2:30 - 2 Reps @ 80% 1 Rm
3:00 - 1 Reps @ 85% 1 Rm
4:00 - 5 Rep Max Attempt
4:00 - 5 Rep Max Attempt
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.
Bootcamp

Wednesday, May 14th, 2025 - Bootcamp

General Warm-Up

Mobility:
30 seconds Arm swings
30 seconds Wall slides
30 seconds wrist stretch
30 seconds ankle stretch
30 seconds Prayer stretch
30 seconds leg swings per side
30 seconds butt kickers
30 seconds high knees
Movement Prep:
15 reps Scap push ups
10 reps Push ups
5 reps Burpees
20 reps Pogo hops
200m run

Strength

Bench Press
Sets x Reps: 3 sets x 8 reps building weight / E1.5MOM
Split Jerk from rack
Sets x Reps: 5 sets x 1 reps @ 80% 1 rep max / E1.5MOM
Coaching Notes:

WOD

Workout Format
AMRAP 15
COMPETITVE
1600M Run
Max Burpees in Remaining Time
Performance
1200M Run
Max Burpees in Remaining Time
Lifestyle
800M Run/Walk
Max Burpees in Remaining Time.

Notes

Coaching Notes
Form: When Running Focus on an Upright Posture, Relaxed Shoulders, a Slight Forward Lean From the Ankles, and a Mid Foot Strike Under the Hips.
Stimulus: This Is a Cardio Bodyweight Workout. Run at a Pace You Could Do Double the Distance, so You Have Something Left to Do Burpees for a Handful of Minutes.
Bootcamp

Tuesday, May 13th, 2025 - Bootcamp

General Warm-Up

Mobility:
30 seconds Alternating lunge with a twist
30 seconds Dynamic squat stretch
30 seconds Cat Cow Stretch
30 seconds Inchworm to downward dog
30 seconds Wrist stretch
30 seconds Front rack mobilization
Movement Prep:
10 reps bodyweight squats
10 reps wall ball thrusters
10 reps wall balls
30 seconds skipping
30 seconds penguin jumps
30 seconds double unders
5 reps Empty bar clean grip deadlift to knee
5 reps Empty bar high pull from hip
5 reps Empty bar hang muscle clean
5 reps Empty bar tall hang power cleans
5 reps Empty bar hang power cleans
5 reps Empty bar full power cleans

Strength

Movement: Full Clean
Sets X Reps: 5 Sets X 1 Reps @ 85% 1 Rep Max / E2mom
Coaching Notes: These Can Be Done Squat or Power.
Movement: Clean Pull
Sets X Reps: 3 Sets X 2 Reps @ 100% 1 Rep Max / E2mom
Coaching Notes: Keep the Bar Close.

WOD

Workout Format
40-30-20 Reps for Time
Competitive
Wall Balls (20/14)
Double Unders
Performance
Wall Balls (14/10)
Double/Single Unders
Lifestyle
Wall Ball
Single Unders or Line Hops

Notes

Coaching Notes
Form: Keep the arms close and try to stay relaxed during the double unders.
Stimulus: This is a fast sprint style workout if your double unders are solid. This is also a great workout to practice or get some of your first double unders!
Strength

Monday, May 12th, 2025 – Squat Class

General Warm-Up

Every Minute on the Minute x 6 minutes
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Glute Bridge With Tempo (2-0-2-1) (Lowering - Bottom - Raise - Top)
Band Resistance Lateral Walks
Temp Cobra Squats (3 second pause at the bottom)
Every Minute on the Minute
5 Reps: Goblet Squats
5 Reps: Goblet Squats
5 Reps: Empty Barbell Squats
5 Reps: Empty Barbell Squats
3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bottom
3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bottom

Strength

Back Squat

Back Squat
Ascending EMOM Style 5RM
2:00 - 5 Reps @ 60% 1RM
2:00 - 4 Reps @ 70% 1RM
2:30 - 3 Reps @ 75% 1RM
2:30 - 2 Reps @ 80% 1 Rm
3:00 - 1 Reps @ 85% 1 Rm
4:00 - 5 Rep Max Attempt
4:00 - 5 Rep Max Attempt
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.

Accessory

3 Rounds Interval Accessories / 60 seconds work cap / 15 seconds transition
6 Reps: Front Squats
8 Reps: Dumbbell Romanian Deadlift
8 Reps: Bulgarian Split Squat Right
8 Reps: Bulgarian Split Squat Left
10 Reps1: Hollow Hold Knee Tuck
Bootcamp

Monday, May 12th, 2025 - Bootcamp

General Warm-Up

Mobility:
30 Seconds 90/90 Hip Switches
30 Seconds Alternating Groiners
30 Seconds Ankle Stretch per Side
30 Seconds Hip Flexor Stretch per Side
30 Seconds Cat Cow Stretch
30 Seconds Inchworm to Downward Dog
30 Seconds Wrist Stretch
30 Seconds Front Rack Mobilization
Movement Prep:
5 Empty Bar Front Squats
5 Pause Front Squats
5 Empty Bar Good Morning
5 Empty Bar Deadlift
5 Scap Pull UPS
5 Jumping Pull UPS
5 Burpees
5 Burpees Pull UPS

Strength

Movement: Front Squat
Sets X Reps: 5 Sets X 2 Reps @ 80% 1 Rep Max / E2mom
Movement: Pause Front Squat (3 Sec Pause)
Sets X Reps: 2 Sets X 2 Reps @ 70% 1 Rep Max / E2mom

WOD

Workout Format
3 Rounds ~ For Time
Competitive
8 deadlifts (305/215)
10 burpee pull ups
Performance
8 deadlifts (225/155)
10 burpee pull ups (lower bar)
Lifestyle
8 deadlifts
10 burpee to target

Notes

Form: Keep the Back Rigid During the Deadlifts and Burpees. Jump as High as You Can to Limit the Amount of Grip and Back Required on the Pull UPS. Take a Couple Minutes to Warm Up to Your Deadlift Weight.
Stimulus: This Is a Heavy Deadlift Workout, It May Be a Good Idea to Do Singles on the Deadlift to Limit the Fatigue of Performing the Eccentric.
Gymnastics

Sunday, May 11th, 2025 – Gymnastics

Muscle-Building Strength Work

Strict Toes-to-Bar or T2B negatives – 3–5 reps
Hanging Leg Raises (slow + controlled) – 8–10 reps
DB Hip Thrusts – 10 reps, pause 2 sec at top
Straight-arm Lat Pulldown– 12 reps

Strength + Explosiveness

3 Sets (Rest 90 sec between rounds)
6 Kip-to-Toes or Kip-to-Knee Raises
10 V-ups or Toes-to-target on floor
8 Jumping T2B
10 Slow PVC passthroughs

Warm Up (5 minutes)

2 Rounds
10 Inchworms to cobra stretch
10 Glute bridges
10 Banded lat pull-downs (straight arms)
10 Hollow rocks
10 Arch rocks

Kip Mechanics & Control

EMOM x 5 minutes:
5 - 8 Controlled Kip Swings (smooth transition between hollow and arch)
3 Kipping Pull-ups or Butterfly Pulls with a pause at top
15 sec Hollow Hold

WOD (20 minutes)

AMRAP 20
10 Toes-to-Bar
12 American Kettlebell Swings
14 Sit-ups
10 Box Jumps
Strength

Sunday, May 11th, 2025 – Overhead Press

General Warm-Up

Mobility:
30 Seconds Foam Roll Upper Back
30 Seconds Foam Roll Lats per Side
30 Seconds Band Face Pull
30 Seconds Prayer Stretch
30 Seconds Push up to Downward Dog
Movement Prep:
10-15 Minutes of the Main Strength Movement To Build to Your First Working Weight

Strength

Movement: Overhead Press
Sets X Reps:
Set 1: 1-3 Reps @ 95% 1 Rep Max / Rest 2 Minutes
Set 2: 4 Reps @ 85% 1 Rep Max / Rest 2 Minutes
Set 3: 6 Reps @ 75% 1 Rep Max / Rest 2 Minutes
Coaching Notes: This Is a Reverse Pyramid You Will Do Your Hardest Set First Then Some Back off Sets. Don’t Skip on the Warm Up, Build to Your Heavy Weight, Don’t Just Jump Right to It.

Accessory

Movement: Dumbbell Seated Press
Sets X Reps / Rest: 3 Sets X 8 Reps / 1.5 Minutes Rest
Coaching Notes: Keep the Weight Light to Moderate, Focus on Control.
Movement: Single Arm Dumbbell Row
Sets X Reps / Rest: 3 Sets X 10 Reps per Side / 1.5 Minutes Rest
Coaching Notes: Fully Extend the Arm Until You Feel a Light Stretch in the Upper Back Without Rotating Your Torso.
Movement: Band Tricep Extensions
Sets X Reps / Rest: 3 Sets X 15 Reps / 1 Minute Rest
Coaching Notes: This Is a Light Weight Exercise. Focus On a Slow Controlled Eccentric.
Form: Prioritize Form, Don’t Sacrifice Range of Motion for Weight.
Scaling: If Needed, Scale to Dumbbell Overhead Press or a Bench Press. if You Do Not Have a 1 Rep Max or Working Max to Work Off of You Can Build Weight by Feel Until You Get to a Weight That Feels Like You Can Only Do 1-3 Reps.
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