Workouts

Today & Previous Upcoming
Strength

Monday, June 29th, 2026 - Squats

General Warm-Up

2 Rounds
10 Air Squats
10 Reverse Lunges
10 Glute Bridges
10 Empty Bar Good Mornings
30 Seconds Deep Squat Hold

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Forward Pogo Hops
5 Empty Bar Back Squat With A 5 Second Eccentric

Neural Warm-Up

Triple Broad Jump: 1 Minutes On The Minute X 8 Rounds
1 Rep

Main Strength

Back Squat: 2 Minutes On The Minutes X 5 Rounds
5 Reps @ 75% 1 RM

Accessory

Romanian Deadlift 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Split Squats 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute
Plank Or Weighted Plank 3 Sets X 30-60 Seconds. Every 1.5 Minutes On The Minute.

Cooldown

Hold Each For 30 Seconds
Squat Hold
Hip Flexor Stretch Per Side
Hamstring Stretch
Calf Stretch Per Side

Strength

Sunday, June 28th, 2026 - Overhead Press

General Warm-Up

2 Rounds

10 PVC Pass Troughs
10 Scap Push Ups
10 Band External Rotations per Side
10 Band Pull Aparts
10 Band Overhead Press

Specific Warm-Up

2 Super Sets Every 2 Minutes on the Minute

10 Overhead Ball Toss
5 Empty Bar Shoulder Press with a 5 Second Eccentric

Neural Warm-Up

1 Minutes on the Minute × 6 Rounds

Clap Push up X 3 Rep

Main Strength

Every 2 Minutes on the Minutes × 5 Rounds

Strict Press X 5 Reps @ 72.5% 1RM

Accessory

Seated DB Shoulder Press 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute.
DB Tricep Extensions 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute
KB Waiter Carry 3 Sets × 20-40 Seconds. Every 1.5 Minutes on the Minute.

Cooldown

Optional

Hold Each for 30 Seconds

Band lat stretch per side
Shoulder across the chest stretch per side
Overhead tricep stretch per side

Bootcamp

Friday, June 26th, 2026 - Movement Lab

General Warm-Up

2 Rounds
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps. 5 Sec Pause in the Bottom

Specific Warm-Up

3 min Flying Long Jumps

Arms Circle Backwards as we jump both helping us absorb and prepare for the next jump

Your choice long or short hurdle long jumps

Strength

Loaded Windmills/ Turkish Getup

3 Min per Set
Light to Moderate Weight, Move as Slowly and Fluidly as Possible


3 Reps Each Side per Set Turkish Getups

6 Reps Each Side per Set Windmills

 

WOD

Workout Format

Workout Format
3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movment)

Elite

2 boxes needed
2min on 1 min off


3 Direction Rebound jumps


4 Directions at your own risk
Collect as many jumps as you can

 

 

Competitive

4 Hurdles needed
2min on 1 min off


4 point jumps

Collect as many jumps as you can

Performance

4 pylons needed
Jump Touch
2min on 1 min off

4 point jumps
Collect as many jumps as you can

Stimulus Points

Absorb your landing position as much as possible without stumbling out of it!

You can do this better by reaching your feet towards the target where you plan on landing.

Calves feet and ankles will burn out

Accessory

Side to side Kettlebell Swings

4 rounds

1 min on 30sec off

 

Cooldown

you've already done your stretching! collect your high 5's and have an amazing rest of your day :)

Bootcamp

Friday, June 26th, 2026 - Bootcamp

General Warm-Up

30 Second Band Row Hold
15 Band Pull Aparts

2 Rounds
10 Muscle Cleans
5 Power Cleans
10 Scap Pull Ups
5 Pull Ups or 10 Ring Rows

Strength

Every 2 Minutes On The Minutes X 6 Rounds
Clean: 2 Reps @ 70% 1 RM

WOD

Workout Format

3 Rounds (Time Cap: 7 Minutes)

Elite

20 Dumbbell Snatches (70/50)
15 Pull Ups

Competitive

20 Dumbbell Snatches (50/35)
10 Pull Ups

Performance

25 Dumbbell Snatches (35/25)
15 Jumping Pull Up

Stimulus Points

1) Fast Paced Workout, There Should Be Essentially 0 Breaks.

2) If You're Into Competitive Fitness, Consider Alternating Hands Each Rep.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 30-40 Second Plank Or Weighted Plank
Even Minutes). 8-15 Weighted Crunch

Cooldown

Optional

Ab Stretch
Lat Streth

Strength

Friday, June 26th, 2026 - Deadlift

General Warm-Up

2 Rounds
10 Glute Bridge
10 Empty Bar Good Mornings
10 Air Squats
10 Reverse Lunges
30 Seconds Plank

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Diagonal Bounds
5 Empty Bar Deadlift With A 5 Second Eccentric

Neural Warm-Up

Power Skips: 1 Minutes On The Minute X 5 Rounds
4 Rep

Main Strength

Every 2 Minutes On The Minutes X 5 Rounds
Deadlift X 5 Reps @ 72.5% 1 RM

Accessory

Single Leg Db Romanian Deadlift 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute.
Barbell Hip Thrusts 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
Hanging Leg Or Knee Raises 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.

Cooldown

Hold Each For 30 Seconds
Hamstring Stretch Per Side
Hipflexor Stretch Per Side
Calf Stretch Per Side

Bootcamp

Thursday, June 25th, 2026 - Bootcamp

General Warm-Up

15 Band Y Raises

2 Rounds
10 Slow Eccentric Push Ups
16 Alternating Lunges
10 Slow Eccentric Rig Rows

Strength

Every 2 Minutes on the Minutes × 5 Rounds

Bench Press: 5 Reps @ 72.5% 1RM

WOD

Workout Format

Each Movement Twice
1 Min Work / 30 Second Rest

Elite

Strongman log clean and press https://www.youtube.com/shorts/dIZTQwRmJ1Q
Sandbag lunges
Sled drag with straps https://www.youtube.com/shorts/CkjlvBEDlfQ
Bike erg
Rope climbes
Ski erg
Fat bar deadlift https://www.youtube.com/shorts/32Wv4vuG1_I
DB overhead carry

Competitive

Strongman log clean and press
Sandbag lunges
Sled drag with straps
Bike erg
Rope climbes
Ski erg
Fat bar deadlift
DB overhead carry

Performance

Strongman log clean and press
Sandbag lunges
Sled drag with straps
Bike erg
Rope climbes
Ski erg
Fat bar deadlift
DB overhead carry

Stimulus Points

1) This Is a Circuit Style Workout Move from Station to Station.
2) Coaches Can Adjust Interval/rest Times to Suite Class Size.
3) Have Fun Trying Out Some Uncommon Pieces of Equipment, Don't Worry About the Weight Until You Feel Comfortable with the Tools.

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 8-12 Bicep Curls
Even Minutes). 10-15 Band Tricep Push Downs

Cooldown

Optional

Chest Stretch
Forearm Stretch

Notes

6am and 7am classes!!

24-minute Sprint Circuit

Format:
6 Stations
1:00 Work / 1:00 Transition
Each Station Completed Twice
Total Time: 24 Minutes
This Is Not a Pace-and-survive Workout. Each Working Minute Should Be Treated Like a Hard Sprint Effort.

Stations, in Order:

  • Ski Erg
    • Max Calories in 1:00
  • Sandbag Hold
    • Bear Hug Hold, Heavy
  • Bike Erg
    • Max Calories in 1:00
  • Max Hang
    • Accumulate as Much Hang Time as Possible in the Minute
  • Box Overs
    • Max Reps in 1:00
  • Overhead Carry
    • Heavy Carry for Distance or Laps

Then Repeat the Full Circuit One More Time.

 

Class Challenge

As a Class, the Group Is Trying to Hit the Following Totals:
Ski Erg: 200 Calories
Bike Erg: 300 Calories
Box Overs: 100 Reps
If the Class Does Not Hit a Target, Every Athlete Completes:
10 Burpees per Goal not achieved.

Coaching Notes

This Should Feel Like Repeated Sprint Intervals, Not a Casual Circuit. Athletes Should Attack the Ski, Bike, and Box Overs Hard, Then Use the Hold/carry Stations to Stay Under Tension While Still Recovering Enough to Sprint Again.
The 1-minute Transition Is Generous on Purpose, So There Is No Excuse to Sandbag the Working Minute. Set up, Breathe, Then Go Hard Again.

Bootcamp

Wednesday, June 24th, 2026 - Movement Lab

General Warm-Up

2 Rounds
OH Banded Pancakes 10 Reps Each
Seated Leg Lifts 10 Reps 1 sec pause at top
Worlds Greatest Stretch 5 Reps Each Side
Childs Pose Prayer 10 Reps 1 Sec pause at Top

Specific Warm-Up

Extended Overhead Hold 3min

Drop out as needed, Collect as much time as possible

Stack the Cues

  1. Arms over head Breath behind the brace
  2. Shoulder blades squeezed weight in toes
  3. Eyes on hands
  4. Extend Hips And bend knees
  5. Pick up heels and reach back

Strength

4 Rounds 3min (Time Cap: 12 Minutes to Allow for Quality Movment)

DB Pullover Paired superset Z Press 

8 Pullover + 6 Z Press/set
Tempo: 4 Down / 2 Pause / 2 Up

WOD

Workout Format

3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movment)

Elite

Lying Front Raise (Bench or Bosu supported)
15/20lbs Dumbell or Medball 5 sec pause at top
20reps


Lying Hyper Ext 5 sec pause at top
15 Reps

Competitive

Lying Front Raise (Bench or Bosu supported)
5/10lbs Dumbell or Medball 2 sec pause at top
20reps

Lying Hyper Ext 2 sec pause at top
15 Reps

Performance

Lying Front Raise (Bench or Bosu supported)
BW 5 sec pause at top
20reps

Lying Hyper Ext 5 sec pause at top
15 Reps

Stimulus Points

Back Spasms galore, settle in for the ride and gain control of those muscles cramping. Massage anything as needed and stay hydrated after today.

Accessory

Snake Swings 9min
30sec on 1 min off
Higher Bar/handles=easier
Allow the hips to drive the movment forward and backwards during the swing keet it as slow as possible and experement with positions

Cooldown

Already did your stretching, collect your high 5's and have an amazing day :)

Bootcamp

Wednesday, June 24th, 2026 - Bootcamp

General Warm-Up

15 Calf Raises
30 Second Wall Sit

2 Rounds
200m Run
10 Air Squats
10 Push Ups Or Knee Push Ups

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Back Squat: 5 Reps @ 72.5% 1 Rm

WOD

Workout Format

5 Rounds For Time (Time Cap: 25 Minutes)

Elite

600m Run
25 Wall Balls (20/14)

Competitive

600m Run
25 Wall Balls (14/10)

Performance

400m Run
25 Wall Balls (14/10)

Stimulus Points

1) The Run Shouldn't Take More Than 4 Minutes, Give Or Take A Few Seconds.

2) Wall Balls Don't Need To Be Unbroken But Should Be Done In Big Sets Of 10-15 Reps At Least.

 

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 5-8 Lying Band Hip Flexion Per Side
Even Minutes). 8-12 Db Romanian Deadlifts

Cooldown

Optional

Quad Stretch
Glute Stretch

Strength

Wednesday, June 24th, 2026 - Bench Press

General Warm-Up

2 Rounds
10 PVC Pass Troughs
10 Scap Push Ups
10 Band External Rotations Per Side
10 Band Pull Aparts
10 Push Ups

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Band Assisted Push Up
5 Empty Bar Bench Press With A 5 Second Eccentric

Neural Warm-Up

Med Ball Chest Pass: 1 Minutes On The Minute X 5 Rounds
4 Rep

Main Strength

Bench Press: 2 Minutes On The Minutes X 5 Rounds
5 Reps @ 72.5% 1 RM

Accessory

Close Grip Bench Press 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Chin Ups 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
Tricep Dips 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.

Cooldown

Optional

Hold Each For 30 Seconds
Doorway Pec Stretch
Band Lat Stretch Per Side
Tricep Overhead Stretch Per Side

Bootcamp

Tuesday, June 23rd, 2026 - Bootcamp

General Warm-Up

20 PVC Pass Throughs
15 Band Face Pulls

2 Rounds
30 Second Dead Hang
10 Empty Bar Push Press
10 Ring Rows or 4 Pull Ups

Strength

Every 2 Minutes on the Minutes × 5 Rounds

Overhead Press: 5 Reps @ 72.5% 1RM

WOD

Workout Format

4 Rounds for Time (Time Cap: 17 Minutes)

Elite

6 Shoulder to Overhead (115/80)
6 Burpee Over Bar
6 Pull Ups

*Add Two Reps Each Round

Competitive

6 Shoulder to Overhead (95/65)
6 Burpee Over Bar
6 Pull Ups

*Add Two Reps Each Round

Performance

6 Shoulder to Overhead (75/45))
6 Burpee Over Bar
6 Ring Rows

*Add Two Reps Each Round

Stimulus Points

1) There Is an Acending Rep Scheme So Manage Fatigue by Breaking Before Failure.
2) Nothing Should Give You a Lot of Trouble at the Beginning but May Need Broken up in Later Rounds.
3) Shoulder to Overheads Start from the Floor in Functinal Training Fashion.

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 8-12 DB Reverse Flys
Even Minutes). 10-15 Band Rows

Cooldown

Optional

Upper Back Stretch
Shoulder Stretch

Bootcamp

Monday, June 22nd, 2026 - Bootcamp

General Warm-Up

10 Single Leg DB Deadlift per Side
10 Lying Leg Raises

2 Rounds
200m Run
16 Lunges
5 Burpees

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Deadlift: 5 Reps @ 72.5% 1RM

WOD

Workout Format

Two AMRAPS in Teams of 2-4

Elite

AMRAP 12 Minutes
200m Sled Push (325/225)
32 Toes to Bar

Rest 1 Minute

AMRAP 12 Minutes
400m Sandbag Carry (100/70)
32 Sandbag Cleans (100/70)

Competitive

AMRAP 12 Minutes
200m Sled Push (275/195)
32 Toes to Bar

Rest 1 Minute

AMRAP 12 Minutes
400m Sandbag Carry (70/50)
32 Sandbag Cleans (70/50)

Performance

AMRAP 12 Minutes
200m Sled Push (225/155)
32 Leg Raises

Rest 1 Minutes

AMRAP 12 Minutes
400m Sandbag Carry (50)
32 Sandbag Cleans (50)

Stimulus Points

Team Sizes Can Change Depending on Class Size.

Teams of 2:
One athlete works at a time. Split reps as desired.

Teams of 3:
One athlete runs 200m, one athlete works, one athlete rests. Rotate when the runner returns.

Teams of 4:
One athlete runs 200m, one athlete works, two athletes rest. Rotate when the runner returns.

Accessory

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 5-8 Band Standing Leg Abductions
Even Minutes). 8-12 Weighted Glute Bridge

Cooldown

Optional

Hamstring Stretch
Hip Flexor Stretch

Strength

Monday, June 22nd, 2026 - Back Squat

General Warm-Up

2 Rounds
10 Air Squats
10 Reverse Lunges
10 Glute Bridges
10 Empty Bar Good Mornings
30 Seconds Deep Squat Hold

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Forward Pogo Hops
5 Empty Bar Back Squat With A 5 Second Eccentric

Neural Warm-Up

Triple Broad Jump: 1 Minutes On The Minute X 8 Rounds
1 Rep

Main Strength

Back Squat: 2 Minutes On The Minutes X 5 Rounds
5 Reps @ 72.5% 1 RM

Accessory

Romanian Deadlift 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Split Squats 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute
Plank Or Weighted Plank 3 Sets X 30-60 Seconds. Every 1.5 Minutes On The Minute.

Cooldown

Optional

Hold Each For 30 Seconds
Squat Hold
Hip Flexor Stretch Per Side
Hamstring Stretch
Calf Stretch Per Side

Strength

Sunday, June 21st, 2026 - Overhead Press Class

General Warm-Up

2 Rounds
10 PVC Pass Troughs
10 Scap Push Ups
10 Band External Rotations Per Side
10 Band Pull Aparts
10 Band Overhead Press

Specific Warm-Up

2 Super Sets Every 2 Minutes on the Minute
10 Overhead Ball Toss
5 Empty Bar Shoulder Press with a 5 second eccentric

Neural Warm-Up

1 Minutes On The Minute X 6 Rounds
Clap Push Up X 3 Reps

Main Strength

Every 2 Minutes On The Minutes X 5 Rounds
Strict Press  x 5 Reps @ 70% 1 RM

Accessory

Seated DB Shoulder Press 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
DB Tricep Extensions 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
KB Waiter Carry 3 Sets X 20-40 Seconds. Every 1.5 Minutes On The Minute.

Cooldown

Optional

Hold Each For 30 Seconds
Band Lat Stretch Per Side
Shoulder Across The Chest Stretch Per Side
Overhead Tricep Stretch Per Side

Olympic Weightlifting

Saturday, June 20th, 2026 - Olympic Weightlifting 271.2

Strength

CLEAN DEADLIFT WORK
E3:30MOM3: Clean Segment Deadlift https://youtu.be/O0GE5elmMl8 
- Perform each rep as... 
2s below knee + 2s above knee + 2s mid-thigh+ 2s power position
- Adjust weight where necessary but maintain the rep scheme. 
NOTE- Legs should still have a slight bend in knee while in power position. Do not straighten legs at the top of the deadlift. The intention is to have the legs actively pushing throughout the whole movement.
1st set: 5 @ 74%
2nd set: 5 @ 74%
3rd set: 5 @ 74%
% of Clean/Power Clean

Accessory

A) E1:30MOM4: KB Goblet 90-90 Hip Extensions https://youtu.be/CSLWXS2SP5Y?si=KZq3bjrHXVNga74e 
Movement Swap: Single Leg Hip Thrust: https://youtu.be/3KKVWOATE-Q?si=Zu1xNLnfMnRnzqnz 
- Perform 8-10 reps per set with a moderate kettlebell. 
NOTE: Perform movement on one side only and then perform the movement on the other side for the next set.


B) E1:30MOM3: Scap Push Up on Elbows https://youtu.be/uN4ojImyJZw?si=LLXXFKMGZzp2a2pp 
Movement Swap: Scap Push Up on Hands https://youtu.be/huGj4aBk9C4?si=V-nyIkZJUr1xzPDw 
- Perform 8-10 reps per set. 
- Reps should be slow and controlled.

C) E1:30MOM3: Heel Taps https://youtu.be/L1uY38FyxNU?si=LXlHgdmbD4UHVgzv 
-Perform 12 reps per set.
- Perform movement with a tight core allowing the obliques to complete the movement.
- Reps should be slow and controlled.

Cooldown

1-2 Rounds Not for Time
* Focus on relaxed breathing during the cool down. 
A) 1x 30s-1:00 Bent Over Scap Retraction Isometic https://youtu.be/c8GmhKHZWI0?si=ySEfNmTX6FaELjMy 
B) 5x Shoulder Extension Bridge https://youtu.be/vXIzTJf1uZI?si=FyPAd55shBqFIeRE 
C) 6x T-Spine CARs (1 rotation to right + 1 rotation to left = 1 rep) https://youtu.be/p_WjMVOyDew?si=wuC2QyMGQGpign5a 
D) 1x 30s-1:00 Saddle Stretch https://youtu.be/JYP2E9VNU9c?si=OVz-5tSm6kA_ki4g 
E) 1x 30s-1:00 Banded Frog https://youtu.be/ftzz4YknO0k?si=dybwgk276MA_kvzQ 

Olympic Weightlifting

Saturday, June 20th, 2026 - Olympic Weightlifting 271.1

General Warm-Up

GENERAL WARM UP
2 Rounds: 10-minute cap
A) 10x Banded Press https://youtu.be/eUOYdi6XLOY?si=3ykgkPl35z-c5xF0 
B) 10x Bent Over Band Pull Apart https://youtu.be/So_U-1QjiJU?si=hceQU340BM8FeOtw 
C) 10x Scapular CARs https://youtu.be/sAEYmDyI6SE?si=IPy2ji3JpgcUT_py 
D) 10x Wall Sit w/ Single Leg March (5 per leg) https://youtu.be/WJ-X-1sL1k8?si=Qr_kiuYslHWL4S9t 

Strength

PRESS WORK
E2:00MOM3: SOTTS Press https://youtu.be/K1tgvevtExw?si=l7kZWLFVnmHLU-Kh  
Movement Swap: Seated SOTTS Press: https://youtu.be/E4iybFG7u9I?si=s-MlJoNB_fuier9l 
NOTE: Movement can be performed while seated on a box/bench if mobility is limited with the squat depth. 
- Perform each set with snatch grip on the bar. 
1st set: 5 @ 55%
2nd set: 5 @ 55%
3rd set: 5 @ 55%
% of Strict Press

SNATCH BALANCE WORK
E2:00MOM5: Drop Snatch Balance https://youtu.be/UjnGC5GtjkM?si=g9xYiWtX3tSPYygc 
- Perform each set with a light weight or as prescribed. 
- Focus on an aggressive drop into the catch/receiving position of the snatch. 
NO DIP THEN DROP!
1st set: 3 @ 50%
2nd set: 3 @ 55%
3rd set: 3 @ 60%
4th set: 3 @ 65%
5th set: 3 @ 65%
% of Snatch/Power Snatch

JERK WORK
E2:00MOM5: Tall Split Jerk or Tall Push Jerk
https://youtu.be/1XDgGpCLMtc 
https://youtu.be/gf365quTYIA?si=aoCnv9Rl2K-9zPQu 
- Perform the movement from the flat/whole foot. 
- Perform each set with a light weight or as prescribed. 
1st set: 3 @ 50%
2nd set: 3 @ 50%
3rd set: 3 @ 55%
4th set: 3 @ 60%
5th set: 3 @ 60%
% of Split Jerk/ Push Jerk/C&J

CLEAN WORK
E2:00MOM5: Tall Clean or Tall Power Clean
https://youtu.be/F8RpoBQ3M-Y?si=zbfK-YoxjwuA2DQv 
https://youtu.be/ACgF6dti040?si=bjai1rWcX19G66o_ 
- Perform the movement from flat/whole foot. 
- Perform each set with a light weight or as prescribed. 
- Focus on an aggressive pull under the bar. 
1st set: 3 @ 50%
2nd set: 3 @ 50%
3rd set: 3 @ 55%
4th set: 3 @ 60%
5th set: 3 @ 60%
% of Clean/Power Clean

Bootcamp

Friday, June 19th, 2026 - Bootcamp

General Warm-Up

15 Bent Over A’s
30 Seconds Band Face Pull Hold

2 Rounds
12 DB Overhead Press
12 DB Hammer Curl
250m Row

Strength

Overhead Press Every 2 Minutes On The Minutes X 5 Rounds
5 Reps @ 70% 1 RM

WOD

Workout Format

4 Rounds For Time (Time Cap: 15 Minutes)

Elite

10 Dual DB Clean And Jerk (50/35)
10 Burpee Over DB
500m Row

Competitive

10 Dual DB Clean And Jerk (40/25)
10 Burpee Over DB
500m Row

Performance

10 Dual DB Clean And Jerk (35/20)
8 Burpee Over DB
500m Row

Stimulus Points

1) The Row Should Take No More Than 2:30min/500m. (Reduce Distance If Needed).

2) Clean and Jerk Weight Should Be Doable Unbroken.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Standing Db Shoulder Press
Even Minutes). 8-12 Assisted Chin Ups

Cooldown

Optional

Forearms Stretch
Shoulder Stretch

Strength

Friday, June 19th, 2026 - Deadlift Class

General Warm-Up

2 Rounds
10 Glute Bridge
10 Empty Bar Good Mornings
10 Air Squats
10 Reverse Lunges
30 Seconds Plank

Specific Warm-Up

2 Super Sets Every 2 Minutes on the Minute
10 Diagonal Bounds
5 Empty Bar Deadlift with a 5 second eccentric

Neural Warm-Up

Every 1 minutes on the minute x 5 rounds

Power Skips x 4 reps

Main Strength

Every 2 Minutes On The Minutes X 5 Rounds
Deadlift x 5 Reps @ 70% 1 RM

Accessory

Single Leg DB Romanian Deadlift 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute.
Barbell Hip Thrusts 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
Hanging Leg or Knee Raises 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.

Cooldown

Optional

Hold Each For 30 Seconds
Hamstring Stretch Per Side
Hipflexor Stretch Per Side
Calf Stretch Per Side

Bootcamp

Thursday, June 18th, 2026 - Movement lab

General Warm-Up

2 Rounds
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps. 5 Sec Pause in the Bottom

Neural Warm-Up

"Thomas Says" Directional Jumps 3min

Strength

Turkish Getup
3 Min per Set
Light to Moderate Weight, Move as Slowly and Fluidly as Possible
3 Reps Each Side per Set

WOD

Workout Format

Workout Format
3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movement)

Catch and release Jumps

Elite

Green Band
Long Ground Contact time. Butt to heels
30 Jumps

Competitive

Purple Band
Med Ground Contact time. Squat To parallel
40 Jumps

Performance

Red Band
Short Ground Contact time. 1/16th Squat
30 Jumps

Accessory

Monkeying Around 

30sec on 30sec off

8min

Cooldown

You already did your stretching, collect your high five and have a great day!!!

Bootcamp

Thursday, June 18th, 2026 - Bootcamp

General Warm-Up

15 PVC Pass Throughs
15 PVC Behind the Neck Press
2 Rounds
10 Muscle Snatch
20 Pogo Hops
20 Jumping Jacks
100m Run

Strength

Snatch Every 1:30 Minutes on the Minutes × 6 Rounds
2 Reps @ 70% 1RM

WOD

Workout Format

For Time

Target time: around 8–14 minutes
Time cap: 16 minutes

Elite

10-9-8-7-6-5-4-3-2-1 Wall Ball (30/20)
1-2-3-4-5-6-7-8-9-10 Snatch (135/95)

Competitive

10-9-8-7-6-5-4-3-2-1 Wall Ball (20/14)
1-2-3-4-5-6-7-8-9-10 Snatch (115/80) Performance (95/65)

Performance

10-9-8-7-6-5-4-3-2-1 Wall Ball (14/10)
1-2-3-4-5-6-7-8-9-10 Snatch (95/65)

Stimulus Points

This is a fast descending/ascending couplet that should feel grippy, breathy, and technically demanding under fatigue.

Athletes should move steadily through the wall balls, then treat the snatches as the limiter. The snatch weight should be something you can cycle in quick singles or small touch-and-go sets without staring at the bar too long.

The goal is not to sprint the wall balls so hard that the snatches fall apart. Smooth wall balls, quick transitions, and disciplined barbell pacing will win this one.

Target feel: Moderate-to-high intensity, increasing fatigue as the snatch reps climb.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 10-30 Seconds Hanging L Sit
Even Minutes). 30-45 Seconds Glute Bridge Hold

Cooldown

Optional

Calf Stretch
Glute Stretch

Bootcamp

Wednesday, June 17th, 2026 - Bootcamp

General Warm-Up

15 Glute Bridges
5 Depth Drops

2 Rounds
15 Band Good Mornings
15 Pogo Hops
10 Cal Echo Bike

Strength

Deadlift Every 2 Minutes on the Minutes × 5 Rounds

5 Reps @ 70% 1RM

WOD

Workout Format

5 Rounds (Time Cap: 12 Minutes)

Elite

10 Box Jump Overs
10/7 Cal Echo Bike

* in a Vest

Competitive

10 Box Jump Overs
10/7 Cal Echo Bike

Performance

10 Box Step Overs
10/7 Cal Echo Bike

Stimulus Points

1) the Bike Is a Near Sprint Take a Minute or Less.

2) Pick a Box Jump Scale and Height You Can Do Unbroken.

3) Manage Your Leg Fatigue with Short Rests Between Rounds.

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 5-8 Single Leg DB Deadlift per Side
Even Minutes). 8-12 Calf Raises

Cooldown

Optional

Hamstring Stretch
Quad Stretch

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