Workouts

Olympic Weightlifting

Saturday, March 28th, 2026 - Olympic Weightlifting 261.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x PVC Shoulder Dislocates
B) 10x Band Tricep Overhead Extension
C) 10x Alt. Barbell Lat Floss (5 per arm)
D) 5x (1 Good + 1 Back Squat) w/ empty bar

JERK TECHNIQUE/WARM UP

E1:30MOM2: Press into Jerk (Split Jerk or Push Jerk)
1st set: 3 w/ EMPTY BAR
2nd set: 3 w/ light weight or 50% of Split Jerk or Push Jerk

JERK WORK

E1:30MOM5
- Perform each set as...
3 Dip Squat + 1 Split Jerk w/ 2s pause in catch
TOTAL 4 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 80%
5th set: 80%
% of Split Jerk or Push Jerk

SNATCH WORK

E1:30MOM6
- Perform each set as...
1st & 2nd set: 1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET
3rd-6th set: 2 Floor
TOTAL 2 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 80%
6th set: 80%
% of Snatch

CLEAN WORK

E1:30MOM6
- Perform each set as...
1st & 2nd set: 1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET
3rd-6th set: 2 Floor
TOTAL 2 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 80%
6th set: 80%
% of Clean
Strength

Friday, March 27th, 2026 – Deadlift

General Warm-Up

2 rounds
20 alternating runners sweeps
15 band good mornings
15 glute bridge
15 band lat pulldown
30 seconds plank
Specific Warm-Up
With an empty bar perform 10 deadlifts, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.
Neural Warm-Up
Broad Jumps
3 sets x 1 rep

Accessory

B Stance DB RDL 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Heavy Hip Thrusts 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Farmer Holds 3 sets x 20-30 seconds. Every 1.5 minutes on the minute.

Deadlift

Main Strength Movement
Sumo or Conventional Deadlift Every 3 minutes on the minute
4 sets x 10 reps @ 55% 1RM with a tempo of 4-2-0-1
Secondary Strength Movement
Sumo or Conventional above the knee Rack Pulls Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 3-2-1-0

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into
2 rounds
Pigeon Pose Stretch
Hip Flexor Stretch per side
Bootcamp

Friday, March 27th, 2026 - Bootcamp

General Warm-Up

15 Prone Supinated A Raises
15 Prone Pronated A Raises
3 Rounds
12 Med Ball Clusters
3 Pull Ups
5 Push Ups
10 Lying Knee Tucks

Strength

Every 2 Minutes On The Minute
Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%

WOD

Workout Format
15 Minute AMRAP
Elite
20 Thrusters (45/35)
10 Push Ups
10 Pull Ups
20 Sit Ups
Competitive
20 Med Ball Thrusters (20/14)
10 Push Ups
10 Pull Ups
20 Sit Ups
Performance
16 Med Ball Thrusters (14/10)
8 Push Ups
10 Ring Rows
16 Sit Ups
Stimulus Points
Muscle Endurance Workout Make Sure To Take Short Breaks Before Failure To Keep Moving Smoothly Through The Whole Workout.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10-15 Band Rows
Even Minutes) 30 Seconds Cobra Hold

Cool Down & Dismissal

Prayer Stretch
Doorway Chest Stretch
Bootcamp

Thursday, March 26th, 2026 - Bootcamp

General Warm-Up

3 Rounds
30 Seconds Echo Bike
15 Band Rows
15 Band Good Mornings

Strength

Every 2 Minutes On The Minute
Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%

WOD

Workout Format
3 Rounds
Elite
Echo Partner Bike
Partner A ~ 20 Sec / 20 Sec Rest
Partner B ~ 20 Sec / 20 Sec Rest
X 8 Rounds
Rest 1 Minutes
Competitive
Echo Partner Bike
Partner A ~ 20 Sec / 20 Sec Rest
Partner B ~ 20 Sec / 20 Sec Rest
X 8 Rounds
Rest 1 Minutes
Performance
Echo Partner Bike
Partner A ~ 20 Sec / 20 Sec Rest
Partner B ~ 20 Sec / 20 Sec Rest
X 8 Rounds
Rest 1 Minutes
Stimulus Points
Go Hard On The 20 Seconds Of Work, This Is An Amazing Cardio Builder.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30-45 Seconds Farmer Hold
Even Minutes) 20-30 Seconds Kipping Practice

Cool Down & Dismissal

Quad Stretch
Pigeon Pose Stretch
Strength

Wednesday, March 25th, 2026 – Bench Press

General Warm-Up

2 rounds
20 arm circles
15 band pull a parts
15 scap push ups
10 push ups
30 seconds plank
Specific Warm-Up
With an empty bar perform 10 bench press, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.
Neural Warm-Up
Partner Assisted Negative, Explosive Bench Press
3 sets x 3 reps

Main Strength Movement

Bench Press Every 3 minutes on the minute
4 sets x 10 reps @ 55% 1RM with a tempo of 4-2-0-1
Secondary Strength Movement
Block Bench Press Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 2-4-1-0

Accessory

Banded Lat Pull Down 3 sets x 10-15 reps. Every 1 minutes on the minute.
Half Bench DB Press 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Tricep Dips 3 sets x 8-12 reps. Every 1.5 minutes on the minute.

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into
2 Rounds
30 seconds Doorway chest stretch
30 seconds prayer stretch
Bootcamp

Wednesday, March 25th, 2026 - Bootcamp

General Warm-Up

30 Seconds Weighted Bent Over Y Raise Hold
15 Rear Delt Fly
3 Rounds
250m Row
12 Reverse Lunges
10 Push Ups Or Knee Push Ups

Strength

Every 2 Minutes On The Minute
Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%

WOD

Workout Format
For Time ~ TC 13 Minutes
Elite
52-40-28
Cal Row
26-20-14
Burpee Over Rower
Competitive
42-30-18
Cal Row
21-15-9
Burpee Over Rower
Performance
36-24-12
Cal Row
18-12-6
Burpee Over Rower
Stimulus Points
A Great Workout To Practice Pacing. Try To Set Yourself So You Are Going Hard But Don’t Feel Like You Have To Take Breaks On The Burpees Or Have A Big Intensity Drop On The Rower.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Hammer Curls
Even Minutes) 8-12 Seated Leg Raises

Cool Down & Dismissal

Hip Flexor Stretch
Upper Back On Rig Stretch
Bootcamp

Tuesday, March 24th, 2026 - Bootcamp

General Warm-Up

30 Seconds Wall Sit
16 Bird Dogs
2 Rounds
30 Seconds Dead Hang
10 Glute Bridge
3 Pull Ups Or 6 Ring Rows
10 Air Squats
3 Toes To Bar Or 5 Leg Raises Or 8 Knee Raises
5 Muscle Cleans

Strength

Every 2 Minutes On The Minute
Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets
Or Build With Some Heavy Sets.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%

WOD

Workout Format
For Time (TC ~ 21 Minutes)
Elite
6 Bar Complex
9 Barbell Complex
9 Burpee Over Bar
9 Barbell Complex
9 Burpee Over Bar
9 Barbell Complex
6 Bar Complex
* Bar Complex = 3 T2b + 2 Pull Ups + 1 Bar Muscle Up
* Barbell Complex = 1 Clean + 2 Squat (95/65)
Competitive
6 Bar Complex
9 Barbell Complex
9 Burpee Over Bar
9 Barbell Complex
9 Burpee Over Bar
9 Barbell Complex
6 Bar Complex
* Bar Complex = 3 T2b + 2 Pull Ups
* Barbell Complex = 1 Clean + 2 Squat (65/45)
Performance
5 Bar Complex
8 Barbell Complex
8 Burpee Over Bar
8 Barbell Complex
8 Burpee Over Bar
8 Barbell Complex
5 Bar Complex
* Bar Complex = 3 Leg Raise + 1 Pull Ups
* Barbell Complex = 1 Clean + 2 Squat (65/45)
Stimulus Points
This Is A Slightly Modified Wodapalooza Workout. Have Fun And Chip Away At The Reps.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Tricep Dips
Even Minutes) 30 Seconds Russian Twists

Cool Down & Dismissal

Prayer Stretch
Quad Stretch
Strength

Monday, March 23rd, 2026 – Squat Class

General Warm-Up

12 Squat And Reach
12 90/90 Hip Switch
12 Glute Bridge March
8 Goblet Squats With A Pause At The Bottom
Specific Warm-Up
With an empty bar perform 10 back squats, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.
Neural Warm-Up
Squatting High Jump
3 sets x 1 rep

Secondary Strength Movement

Back Squat

Main Strength Movement
Back Squat Every 3 minutes on the minute
4 sets x 10 reps @ 55% 1RM with a tempo of 4-2-0-1
Secondary Strength Movement
Paused Box Squats Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 2-4-1-0

Accessory

Every 1.5 minutes on the minute
Barbell Split Squats 3 sets x 8-12 reps per side. 
Barbell Zercher Holds 3 sets x 20-30 seconds.
Hollow Hold Flutter Kicks 3 sets x 30-40 seconds. 

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into
2 rounds
30 seconds hip flexor stretch per side
30 seconds butterfly stretch
Bootcamp

Monday, March 23rd, 2026 - Bootcamp

General Warm-Up

15 Behind The Neck Band Press
30 Seconds Deadbug
3 Rounds
60 Seconds Skipping
10 Snatch Grip Deadlift
10 Muscle Snatch

WOD

Workout Format
3 Rounds ~ TC 15 Minutes
Elite
20 Burpees
20 Snatches (95/65)
Competitive
20 Burpees
20 Snatches (75/55)
Performance
20 Burpees
20 Snatches (45/35)
Stimulus Points
Snatch Cycling Is The Key Here. Whatever Skipping Scale You Decide Should Be Potentially Unbroken.
 

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Bent Over Db Rows
Even Minutes) 30 Seconds Plank

Snatch Technique Work

Snatch Deadlift + Snatch Pull + Snatch For 15 Minutes Build To A Heavy Complex Or Work On Technique

Cool Down & Dismissal

Forearm Stretch
Shoulder Crossbody Stretch
Strength

Sunday, March 22th, 2026 – Overhead Press

General Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Band Overhead Press
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press

Accessory

3 Rounds Each Every 1.5 Minutes On The Minute
1) 8-12 Rear Delt Fly
2) 8-12 Tricep Kick Backs
3) 8-12 DB Reverse Grip Curls

Shoulder Press

Build To A Heavy 5 Rep Max
Percentages And Intervals Below Are A Suggestion
Take As Long As You Need To Establish The Max
Rest A Minimum Of 2 Minutes Between Attempts
Every 3 Minutes On The Minute
5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 reps @ 65%
1 Reps @ 70%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt

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
Olympic Weightlifting

Saturday, March 21st, 2026 – Olympic Weightlifting 260.2

Secondary Strength Movement

Back Squat

E3:00MOM4 OR REST 3:30 PER SET
- Perform each set as...
2x 2s Pause BS + 3 Regular BS
TOTAL 5 REPS PER SET
NOTE: Adjust weight where necessary but maintain the rep scheme.
1st set set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
% of Back Squat

Accessory

A) E1:30MOM3: Half Kneeling Press
- Perform each set with a moderate weight.
TOTAL 12 REPS (6 PER ARM)
B) E1:30MOM3: Alt. DB Cross Body RDL
- Perform each set with a moderate set of dumbbells.
TOTAL 12 REPS PER SET (6 PER SIDE)
C) E1:30MOM3: Banded Plank Row
- Perform each set with a moderate resistance band.
TOTAL 12 REPS PER SET (6 PER ARM)

Cool Down

Optional
2 Rounds Not For Time
A) 1x 30s Seated Shoulder Extension
B) 1x 30s T-Spine Can Opener on med ball or foam roller
C) 1x 30s Band Low Back Opener w/ kettlebell
D) 2x 30s Banded Hip Flexor Glides
Olympic Weightlifting

Saturday, March 21st, 2026 - Olympic Weightlifting 260.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x PVC Shoulder Dislocates
B) 10x Band Tricep Overhead Extension
C) 10x Alt. Barbell Lat Floss (5 per arm)
D) 5x (1 Good + 1 Back Squat) w/ empty bar

JERK TECHNIQUE/WARM UP

E1:30MOM2: Press into Jerk (Split Jerk or Push Jerk)
1st set: 3 w/ EMPTY BAR
2nd set: 3 w/ light weight or 50% of Split Jerk or Push Jerk

JERK WORK

E1:30MOM5
- Perform each set as...
3 Dip Squat + 1 Split Jerk w/ 2s pause in catch
TOTAL 4 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Split Jerk or Push Jerk

SNATCH WORK

E1:30MOM6
- Perform each set as...
1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Snatch

CLEAN WORK

E1:30MOM6
- Perform each set as...
1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Clean
Strength

Friday, March 20th, 2026 – Deadlift

General Warm-Up

10 Cat Cows
10 Seal To Downward Dog
16 Glute Bridge March
16 Banded Good Morning
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Deadlift

Accessory

3 Rounds Each Every 1.5 Minutes On The Minute
1) 8-12 Goblet Squats
2) 10-20 Seated Band Rows
3) 30-45 Seconds Plank

Deadlift

Build To A Heavy 5 Rep Max
Percentages And Intervals Below Are A Suggestion
Take As Long As You Need To Establish The Max
Rest A Minimum Of 2 Minutes Between Attempts
Every 3 Minutes On The Minute
5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 reps @ 65%
1 Reps @ 70%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
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

Friday, March 20th, 2026 - Bootcamp

General Warm-Up

15 band face pulls
15 Shoulder Wall Slides
3 Rounds
1 minute echo bike
10 push ups
10 Single DB Sumo deadlift high pull

Strength

Every 2 Minutes On The Minute
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max

WOD

Workout Format
20 Minute AMRAP ~ In Pairs
Elite
24 Cal Bike
30 DB Bench Press (70/50)
40 Hang Power DB Snatch (70/50)
Competitive
18 Cal Bike
30 Double DB Bench Press (50/35)
40 Hang Power DB Snatch (50/35)
Performance
16 Cal Bike
30 Double DB Bench Press (35/25)
40 Hang Power DB Snatch (35/25)
Stimulus Points
Fun partner workout to break up however you’d like. 

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) Practice kip swings take breaks as needed or 8-12 Bent Over DB Row
Even Minutes) 8-15 DB Calf Raises

Cool Down & Dismissal

Doorway Chest Stretch
Quad Stretch
Bootcamp

Thursday, March 19th, 2026 - Bootcamp

General Warm-Up

20 Prone A’s
20 seconds lunge iso hold right
20 seconds lunge iso hold left
3 Rounds
12 Scap Pull Ups
8 Deadlift
8 Hang Muscle Clean
8 Split Jerk Position overhead press

Strength

Clean and Jerk for 15 minutes practice technique or build to a moderate double.

WOD

Workout Format
For Time ~ TC 12 Minutes (Repeat from Dec 3rd)
Elite
21-18-15-12-9-6
Toes to Bar
Burpees
Competitive
21-18-15-9-6
Toes to Bar
Burpees
Performance
21-18-15-9-6
Hanging Leg Raises
Burpees
Stimulus Points
This repeat workout has a lot of hip flexor work and may be higher speed than you expect. Break up early and go fast at the end.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds cobra hold
Even Minutes) 8-12 DB Hammer Curls

Cool Down & Dismissal

Seal Stretch
Figure 4 Stretch
Strength

Wednesday, March 18th, 2026 – Bench Press

General Warm-Up

12 Band Pull Aparts
12 Band Lat Pull Downs
15 Scap Push Ups
8 Band External Rotation Per Side
10 Slow Eccentric Push Ups Or Negative Push Ups
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Bench Press

Secondary Strength Movement

Bench Press

Build To A Heavy 5 Rep Max
Percentages And Intervals Below Are A Suggestion
Take As Long As You Need To Establish The Max
Rest A Minimum Of 2 Minutes Between Attempts.
Every 3 Minutes On The Minute
5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 reps @ 65%
1 Reps @ 70%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt

Accessory

3 Rounds Each Every 1.5 Minutes On The Minute
1) 10-15 Bent Over Barbell Row
2) 8-12 Tricep Dips
3) 8-12 Hammer Curls

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, March 18th, 2026 - Bootcamp

General Warm-Up

15 Spanish Squats or 30 seconds wall sit
30 seconds Band Face pull hold
3 rounds
250m row
10 lunges
10 band good mornings

Strength

Every 2 Minutes On The Minute
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max

WOD

Workout Format
Kris-B Legs
4 Rounds
Elite
15 Snatches (95/65)
30 DB Front Rack Reverse Lunges (50/35)
500m Row
Competitive
10 Snatches (95/65)
30 DB Front Rack Reverse Lunges (35/25)
500m Row
Performance
10 Snatches (75/55)
30 Reverse Lunges
400m Row
Stimulus Points
This workout is brought to you by Kris Bourque. This will bring heavy leg and possibly lower back fatigue. Don’t be afraid to break up the lunges.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 prone band hamstring curl
Even Minutes) 8-12 forearm curls

Cool Down & Dismissal

Quad stretch
Pigeon pose stretch
Bootcamp

Tuesday, March 17th, 2026 - Bootcamp

General Warm-Up

20 Bent Over Y’s
20 Bent Over T’s
3 Rounds
1 Minute Skipping
12 Scap Pull UPS
12 Scap Push UPS
3 Pull Ups or 8 Ring Rows
5 Push Ups or 8 Knee Push Ups

Strength

Every 2 Minutes On The Minute
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max

WOD

Workout Format
6 Rounds (TC ~ 14 Minutes)
Elite
12 Deficit Push ups
12 Pull Ups
35 Double Unders
Competitive
8 Push ups
8 Pull Ups
35 Double Unders
Performance
8 Push ups
8 Jumping Pull Ups
50 Single Unders Unders
Stimulus Points
A good push/pull workout, break up sets into manageable numbers and keep going.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 band face pulls
Even Minutes) 30 seconds russian twists

Cool Down & Dismissal

Doorway chest stretch
Eagle pose Stretch
Strength

Monday, March 16th, 2026 – Squat Class

General Warm-Up

12 Squat And Reach
12 90/90 Hip Switch
12 Glute Bridge March
8 Goblet Squats With A Pause At The Bottom
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Secondary Strength Movement

Back Squat

Build To A Heavy 5 Rep Max,
Percentages And Intervals Below Are A Suggestion
Take As Long As You Need To Establish The Max
Rest A Minimum Of 2 Minutes Between Attempts
Every 3 Minutes On The Minute
5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 reps @ 65%
1 Reps @ 70%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt

Accessory

5 Rounds Each Every 1.5 Minutes On The Minute
1) 10-15 Db Romanian Deadlift
2) 8-12 Walking lunges per side
3) 30-45 Seconds Hollow Hold

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
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, March 16th, 2026 - Bootcamp

General Warm-Up

30 seconds Deadbug
30 seconds side plank right
30 seconds side plank left
3 Rounds
20 Jumping jacks
10 DB Deadlift
5 Inchworms to push up

Strength

Every 2 Minutes On The Minute
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max

WOD

Workout Format
8 Rounds ~ TC 18 Minutes
Elite
2 Gym Lengths Farmer Carry (50/35)
10 Double DB Deadlift
5 Double DB Devil Press
Competitive
2 Gym Lengths Farmer Carry (35/25)
10 Double DB Deadlift
5 Double DB Devil Press
Performance
2 Gym Lengths Farmer Carry (35/25
7 Double DB Deadlift
3 Double DB Devil Press
Stimulus Points
This is a very grippy workout. Every round or two think about shaking out the hands.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30-45 seconds plank
Even Minutes) 5 foot assisted ring muscle up

Cool Down & Dismissal

Forward Fold Stretch
Forearm Stretch
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