Workouts

Strength

Sunday, March 15th, 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

8 Rounds Every 2 Minutes On The Minute
1) 8-12 Seated Db Press
2) 15-20 Band Row
3) 6-10 Tricep Bench Dips

Shoulder Press

Use 90% Of Your 1 Rep Max As Your Working Max
Every 2 Minutes On The Minute
Round 1: 5 Reps @ 75% Of Working Max
Round 2: 3 Reps @ 85% Of Working Max
Round 3: Amrap @ 95% Of Working Max
Round 4,5,6: 5-8 Reps @ 75% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP

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 14th, 2026 – Olympic Weightlifting 259.2

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: 70%
% of Back Squat

Accessory

A) E1:30MOM3: Half Kneeling Press
- Perform each set with a moderate weight.
TOTAL 10 REPS (5 PER ARM)
B) E1:30MOM3: Alt. DB Cross Body RDL
- Perform each set with a moderate set of dumbbells.
TOTAL 10 REPS PER SET (5 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) 1x 30s Banded Frog
Olympic Weightlifting

Saturday, March 14th, 2026 - Olympic Weightlifting 259.1

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 55% of Split Jerk or Push Jerk

JERK WORK

E1:30MOM4
- Perform each set as...
3 Dip Squat + 1 Split Jerk w/ 2s pause in catch
TOTAL 4 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
% of Split Jerk or Push Jerk

SNATCH WORK

E1:30MOM7
- Perform each set as...
1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET
1st set: EMPTY BAR
2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
6th set: 75%
7th set: 75%
% of Snatch

CLEAN WORK

E1:30MOM7
- Perform each set as...
1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET
1st set: EMPTY BAR
2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
6th set: 75%
7th set: 75%
% of Clean
Strength

Friday, March 13th, 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

5 Rounds Each Every 2 Minutes On The Minute
1) 8-10 Bulgarian Split Squats Per Side
2) 30-45 seconds Russian Twists

Deadlift

Deadlift (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2.5 Minutes On The Minute
Round 1: 5 Reps @ 75% Of Working Max
Round 2: 3 Reps @ 85% Of Working Max
Round 3: Amrap @ 95% Of Working Max
Round 4,5,6: 5-8 Reps @ 75% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP

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 13th, 2026 - Bootcamp

General Warm-Up

20 90/90 Hip Rotations
20 Bent Over Y Press
3 Rounds
5 Inch Worms
10 Reverse Lunges
10 Hang Muscle Snatch
Then
10 Behind The Neck Snatch Grip Shoulder Press
10 Muscle Hang Power Snatch

Strength

Hang Snatch for 15 minutes practice technique or build to a moderate double.

WOD

Workout Format
CrossFit Open 26.3
16 Minute TC
Elite
2 rounds of:
12 burpees over the bar
12 cleans (95/65)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 clean (115/75)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (135/85)
12 burpees over the bar
12 thrusters
Competitive
2 rounds of:
12 burpees over the bar (may step over)
12 cleans (65/45)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar (may step over)
12 clean (85/55)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar (may step over)
12 cleans (95/65)
12 burpees over the bar
12 thrusters
Performance
2 rounds of:
12 burpees 
12 cleans (45/25)
12 burpees 
12 thrusters
2 rounds of:
12 burpees 
12 clean (55/35)
12 burpees 
12 thrusters
2 rounds of:
12 burpees
12 cleans (65/45)
12 burpees 
12 thrusters
Stimulus Points
Pace! Don't Die :)

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Tricep Dips
Even Minutes) 8-12 DB Curls

Cool Down & Dismissal

TBD
Bootcamp

Thursday, March 12th, 2026 - Bootcamp

General Warm-Up

3 Rounds
250m Row
10 Muscle Hang Power Cleans
10 Push Ups

Strength

Every 2 Minutes On The Minute
3 Reps @ 54% Of 1 Rep Max
3 Reps @ 60.5% Of 1 Rep Max
8 Reps @ 65% Of 1 Rep Max
8 Or More Reps @ 65% Of 1 Rep Max

WOD

Workout Format
AMRAP
Elite
6 Minute AMRAP
15 Cal Row
15 Hang Power Clean (115/80)
4 Minutes Rest
6 Minute AMRAP
15 Cal Row
10 Burpee Over Rower
Competitive
6 Minute AMRAP
10 Cal Row
15 Hang Power Clean (95/65)
4 Minutes Rest
6 Minute AMRAP
10 Cal Row
10 Burpee Over Rower
Performance
6 Minute AMRAP
10 Cal Row
10 Hang Power Clean (95/65)
4 Minutes Rest
6 Minute AMRAP
10 Cal Row
8 Burpee Over Rower
Stimulus Points
High Intensity Cardio Amrap, The Clean Weight Should Be Light Enough To Cycle Unbroken.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 6-10 Alternating Cossack Squats
Even Minutes) 10-15 Prone Neck Extensions

Cool Down & Dismissal

Upper Back Stretch On Rig
Chest Doorway Stretch
Bootcamp

Wednesday, March 11th, 2026 - Bootcamp

General Warm-Up

10 Y,T,W Raises
20 Calf Raises
3 Rounds
1 Minute Skipping
30 Second Dead Hang
3 Toes To Bar Or 8 Hanging Leg/Knee Raises

Strength

Every 2 Minutes On The Minute
3 Reps @ 54% Of 1 Rep Max
3 Reps @ 60.5% Of 1 Rep Max
8 Reps @ 65% Of 1 Rep Max
8 Or More Reps @ 65% Of 1 Rep Max

WOD

Workout Format
4 Rounds ~ TC 14 Minutes
Elite
50 Double Unders
10 Gym Lengths Farmer Carry (50/35)
10 Toes To Bar
Competitive
30 Double Unders
10 Gym Lengths Farmer Carry (50/35)
10 Hanging Leg Raises
Performance
75 Single Unders
10 Gym Lengths Farmer Carry (35/25)
10 Hanging Knee Raises
Stimulus Points
Grip Workout, Keep The Hands Relaxed During The Doubles.

Accessory

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

Cool Down & Dismissal

Forearm Stretch
Calf Stretch
Strength

Wednesday, March 11th, 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

Bench Press (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2 Minutes On The Minute
Round 1: 5 Reps @ 75% Of Working Max
Round 2: 3 Reps @ 85% Of Working Max
Round 3: Amrap @ 95% Of Working Max
Round 4,5,6: 5-8 Reps @ 75% Of Working Max
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Accessory

5 Rounds Each Every 1.5 Minutes On The Minute
1) 10-15 Close Grip Bench Press
2) 10-15 Bent Over Barbell Row

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

Tuesday, March 10th, 2026 - Bootcamp

General Warm-Up

60 Seconds Wall Sit
60 Seconds Deadbug
3 Rounds
5 Inchworms To Push Ups
10 Air Squats
5 Squat Jumps

Strength

Every 2 Minutes On The Minute 
3 Reps @ 54% Of 1 Rep Max
3 Reps @ 60.5% Of 1 Rep Max
8 Reps @ 65% Of 1 Rep Max
8 Or More Reps @ 65% Of 1 Rep Max

WOD

Workout Format
3 Rounds (TC ~ 12 Minutes)
Elite
9 Double Db Bench Press (70/50)
12 Double Db Hang Cleans
15 Double Db Front Squats
Competitive
9 Double Db Bench Press (50/35)
12 Double Db Hang Cleans
15 Double Db Front Squats
Performance
9 Double Db Bench Press (35/25)
12 Double Db Hang Cleans
15 Double Db Front Squats
Stimulus Points
This Will Be Heavy Shoulder Fatigue, Pick A Scale That

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Db Elbowing Rows
Even Minutes) 10-15 Db Calf Raises

Cool Down & Dismissal

Cross Body Shoulder Stretch
Forearm Stretch
Strength

Monday, March 9th, 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

Back Squats (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2.5 Minutes On The Minute
Round 1: 5 Reps @ 75% Of Working Max
Round 2: 3 Reps @ 85% Of Working Max
Round 3: Amrap @ 95% Of Working Max
Round 4,5,6: 5-8 Reps @ 75% Of Working Max
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Accessory

5 Rounds Each Every 1.5 Minutes On The Minute
1) 10-15 Db Romanian Deadlift
3) 30-45 Seconds Plank

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
Gymnastics

Monday, March 9th, 2026 - Bootcamp

General Warm-Up

15 Band Face Pulls
30 Second Band Row Isometric Hold
3 Rounds
30 Seconds Dead Hang
3 Pull Ups
10 Empty Bar Deadlifts
10 Push Ups

Strength

Every 2 Minutes On The Minute
3 Reps @ 54% Of 1 Rep Max
3 Reps @ 60.5% Of 1 Rep Max
8 Reps @ 65% Of 1 Rep Max
8 Or More Reps @ 65% Of 1 Rep Max

WOD

Workout Format
AMRAP
Elite
4 Min AMRAP
3 Muscle-Up
10 Deadlift (225/155)
Rest 1.5 Minutes
4 Min AMRAP
4 C2b Pull Up
8 Deadlift (255/180)
Rest 1.5 Min
4 Min AMRAP
5 Pull Up
6 Deadlift (285/200)
Competitive
4 Min AMRAP
1 Muscle-Up
10 Deadlift (185/130)
Rest 1.5 Minutes
4 Min AMRAP
3 C2b Pull Up
8 Deadlift (225/155)
Rest 1.5 Min
4 Min AMRAP
5 Pull Up
6 Deadlift (255/180)
Performance
4 Min AMRAP
3 Pull Ups
10 Deadlift (155/110)
Rest 1.5 Minutes
4 Min AMRAP
4 Jumping Pull Ups
8 Deadlift (185/130)
Rest 1.5 Min
4 Min AMRAP
5 Ring Rows
6 Deadlift (225/155)
Stimulus Points
This Is A Higher Skill Gymnastics Paired With A Heavy Deadlift. Take Your Time, Smooth Is Fast.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 20-40 Seconds Side Plank Right
Even Minutes) 20-40 Seconds Side Plank Left

Cool Down & Dismissal

Prayer Stretch
Pigeon Pose
Strength

Sunday, March 8th, 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

8 Rounds Every 2 Minutes On The Minute
1) 8-12 Seated Db Press
2) 8-12 Bent Over DB Row
3) 6-10 Tricep Push Ups

Shoulder Press

Use 90% Of Your 1 Rep Max As Your Working Max
Every 2 Minutes On The Minute
Round 1: 3 Reps @ 70% Of Working Max
Round 2: 3 Reps @ 80% Of Working Max
Round 3: AMRAP @ 90% Of Working Max
Round 4,5,6: 5-8 Reps @ 70% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP

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 7th, 2026 – Olympic Weightlifting 258.2

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: 60%
3rd set: 65%
4th set: 65%
% of Back Squat

Accessory

A) E1:30MOM3: Half Kneeling Press
- Perform each set with a light to moderate weight.
TOTAL 10 REPS (5 PER ARM)
B) E1:30MOM3: Alt. DB Cross Body RDL
- Perform each set with a moderate set of dumbbells.
TOTAL 8 REPS PER SET (4 PER SIDE)
C) E1:300MOM3: Banded Plank Row
- Perform each set with a moderate resistance band.
TOTAL 10 REPS PER SET (5 PER ARM)

Cool Down

Optional
2 Rounds Not For Time
A) 1x 30s Seated Shoulder Extension
B) 6x Kneeling T-Spine Rotations (3 per side)
C) 1x 30s Band Low Back Opener w/ kettlebell
D) 1x 30s Banded Frog
Olympic Weightlifting

Saturday, March 7th, 2026 - Olympic Weightlifting 258.1

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

EMOM2: Press into Jerk (Split Jerk or Push Jerk)
1st set: 3 w/ EMPTY BAR
2nd set: 3 w/ light weight or 55% of Split Jerk or Push Jerk

JERK WORK

E1:30MOM4
- Perform each set as...
3 Dip Squat + 1 Split Jerk w/ 2s pause in catch
TOTAL 4 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
% of Split Jerk or Push Jerk

SNATCH WORK

E1:30MOM7
- Perform each set as...
1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET
1st set: EMPTY BAR
2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
6th set: 75%
7th set: 75%
% of Snatch

CLEAN WORK

E1:30MOM7
- Perform each set as...
1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET
1st set: EMPTY BAR
2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
6th set: 75%
7th set: 75%
% of Clean
Bootcamp

Friday, March 6th, 2026 - Bootcamp

General Warm-Up

20 Arm Circles
30 sec Dead Hang
30 sec Kip Swing
20 Scap Push Ups
-into-
3 Rounds
10 Push Ups
10 Deadbugs
10 Single DB Deadlift to Press
3 Pull Ups or 8 Ring Rows

Strength

Every 2 Minutes On The Minute X 4 Rounds
8 Reps @ 58.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

WOD

Workout Format
CrossFit Open 26.2
15 Minute TC
Elite
80-foot dumbbell overhead walking lunge (50/35)
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Competitive
80-foot dumbbell overhead walking lunge (35/20)
20 alternating dumbbell snatches
20 jumping pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
Performance
80-foot walking lunge
20 alternating dumbbell snatches
20 bent-over rows
80-foot walking lunge
20 alternating dumbbell snatches
20 ring rows
80-foot walking lunge
20 alternating dumbbell snatches
20 jumping pull-ups
Stimulus Points
TBD

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Bicep Curls
Even Minutes) 8-12 Tricep Overhead Extensions

Cool Down & Dismissal

TBD
Strength

Friday, March 6th, 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

5 Rounds Each Every 2 Minutes On The Minute
1) 8-10 per side reverse lunges
2) 30-45 seconds russian twists

Deadlift

Deadlift (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2.5 Minutes On The Minute
Round 1: 3 Reps @ 70% Of Working Max
Round 2: 3 Reps @ 80% Of Working Max
Round 3: AMRAP @ 90% Of Working Max
Round 4,5,6: 5-8 Reps @ 70% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP

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

Thursday, March 5th, 2026 - Bootcamp

General Warm-Up

20 Prone A Raises
20 Prone Y Raises
30 Seconds Band Face Pull Hold
3 Rounds
10 Db Floor Press
8 Alternating Lunges
10 Db Z Press
8 Alternating Lunges

Strength

Every 2 Minutes On The Minute X 3 Rounds
8 Reps @ 58.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

WOD

Workout Format
For Time ~ TC 12 Minutes
Elite
21-18-15-9
Wall Ball (20/14)
Db Bench Press (70/50)
Competitive
21-18-15-9
Wall Ball (20/14)
Db Bench Press (50/35)
Performance
21-18-15-9
Wall Ball (14/10)
Db Bench Press (35/25)
Stimulus Points
Your Shoulder Will Feel This More Than Expected, But It's A Quick Workout So Try To Go Unbroken.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Side Plank Right
Even Minutes) 30 Seconds Side Plank Left

Cool Down & Dismissal

Quad Stretch
Cross Body Shoulder Stretch
Strength

Wednesday, March 4th, 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

Bench Press (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2 Minutes On The Minute
Round 1: 3 Reps @ 70% Of Working Max
Round 2: 3 Reps @ 80% Of Working Max
Round 3: AMRAP @ 90% Of Working Max
Round 4,5,6: 5-8 Reps @ 70% Of Working Ma
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 10-15 push ups
2) 10-15 Bent over Barbell Row

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 4th, 2026 - Bootcamp

General Warm-Up

15 Prone Y,T,W’s
30 Seconds Wrist Stretch
3 Rounds
30 Single Unders
10 Push Ups
10 Hang Muscle Cleans

Strength

Every 2 Minutes On The Minute X 4 Rounds
8 Reps @ 58.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

WOD

Workout Format
For Time ~ TC 12 Min
Elite
6 Hang Clean (155/115)
12 Strict HSPU
100 Double Unders
12 Strict HSPU
6 Hang Cleans
Competitive
6 Hang Clean (135/95)
12 Kipping HSPU
100 Double Unders
12 Kipping HSPU
6 Hang Cleans
Performance
6 Hang Clean (95/65)
12 Pike Push Up
150 Single Unders
12 Pike Push Up
6 Hang Cleans
Stimulus Points
Hard Skill Overhead Movement. Break Before You Hit Failure.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Farmer Hold
Even Minutes) 8-12 Band Face Pulls

Cool Down & Dismissal

Arm Cross Body Shoulder Stretch
Seated Trap Stretch
Bootcamp

Tuesday, March 3rd, 2026 - Bootcamp

General Warm-Up

30 Seconds Dead Bug
30 Seconds Hollow Hold Side Bends
15 Kb Stiff Leg Deadlifts
3 Rounds
10 Zercher Db Good Mornings
10 Sit Ups
3 Strict Pull Ups Or 8 Ring Rows

Strength

Every 2 Minutes On The Minute X 3 Rounds
8 Reps @ 58.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

WOD

Workout Format
For Time
Elite
12-10-8-6-4-2
Strict Pull-Ups
36-30-24-18-12-6
Sit-Ups
Dual KB Swings (35/25)
Competitive
12-10-8-6-4-2
Kipping Pull-Ups
36-30-24-18-12-6
Sit-Ups
KB Swings (50/35)
Performance
12-10-8-6-4-2
Jumping Pull-Ups
36-30-24-18-12-6
Sit-Ups
KB Swing (35/25)
Stimulus Points
Pulling Strength With Some Core And Hinging. Chip Away At The Reps.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Cobra Hold
Even Minutes) 30 Seconds Deadbug

Cool Down & Dismissal

Prayer Stretch
Calf Stretch
Prev123456...164Next