Workouts

Today & Previous Upcoming
Strength

Wednesday, June 17th, 2026 - Bench 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 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

Every 1 minutes on the minute x 5 rounds

Med Ball Chest Pass x 4 Reps

Main Strength

Every 2 Minutes On The Minutes X 5 Rounds

Bench Press x 5 Reps @ 70% 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 16th, 2026 - Movment 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

Neural Warm-Up

Back Bridge Hold 3 min
Floor, Wall or TRX

Strength

(4 Sets, 3 Min)
DB Pullover Paired Z Press
Tempo: 4 Down / 2 Pause / 2 Up
8 Pullover + 6 Press/set

WOD

Workout Format

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

Elite

32-56lb KB
Pike Renegade Square
4 Squares Clockwise
4 Square Counter Clockwise

Competitive

17-24lb KB
Pike Renegade Square
4 Squares Clockwise
4 Square Counter Clockwise

Performance

Med Ball Rolls
Pike Renegade Square
4 Squares Clockwise
4 Square Counter Clockwise

Stimulus Points

Huge Hipflexor, shoulder and core demand, try to stay in the pike position for the full 4 rotations before taking a break and swapping back to go the other direction

Accessory

Bosu Sky Divers 3 min each side

Cooldown

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

Bootcamp

Tuesday, June 16th, 2026 - Bootcamp

General Warm-Up

30 Seconds Plank
30 Second Band Row Hold
2 Rounds
200m Run
5 Push Ups with a Mid Way Pause
10 Sit Ups

Strength

Bench Press Every 2 Minutes on the Minutes × 5 Rounds
5 Reps @ 70% 1RM

WOD

Workout Format

For Time (Time Cap: 20 Minutes)

Elite

400m Run
50 Hand Release Push-ups
400m Row
100m Farmer's Carry (2 × 70/50)
400m Run
125 Sit-ups

Competitive

400m Run
40 Hand Release Push-ups
400m Row
100m Farmer's Carry (2 × 50/35)
400m Run
100 Sit-ups

Performance

400m Run
30 Hand Release Push-ups
400m Row
100m Farmer's Carry (2 × 35/25)
400m Run
75 Sit-ups

Stimulus Points

1) the Run/row Should Take About 2 Minutes Give or Take a Few Seconds. (Reduce Distance If Needed)

2) Break the Movements into Manageable Chunks So You Don't Hit Failure.

3) Reduce Reps or Scale Movements to Maintain Proper Form or If You're Worried About Dom's.

Accessory

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Seated Band Row
Even Minutes). 8-12 DB Z Press

Cooldown

Optional

Glute Stretch
Chest Stretch

Bootcamp

Monday, June 15th, 2026 - Bootcamp

General Warm-Up

30 Seconds Bird Dogs
30 Seconds Dead Hang
2 Rounds
250m Row
10 Front Squats with a Slow Eccentric
3 Strict Pull Ups or 8 Ring Rows

Strength

Back Squat Every 2 Minutes on the Minutes × 5 Rounds

5 Reps @ 70% 1RM

WOD

Workout Format

3 Rounds in Pairs (Time Cap:18 Minutes)

Elite

1000m Row
30 Front Squats (115/85)
10 Strict Pull Ups

Competitive

1000m Row
30 Front Squats (95/65)
10 Strict Pull Ups

Performance

1000m Row
20 Front Squats (95/65)
10 Assisted Strict Pull Ups

Stimulus Points

1) Split the Work Evenly with Your Partner
2) Row Should Take About 2min/500m Give or Take a Few Seconds (Reduce Meters If Slower)
3) Squats Should Be at a Weight You Can Do Unbroken

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 5-8 Reverse Lunges
Even Minutes). 30 Seconds Plank

Cooldown

Optional

Quad Stretch
Lat Stretch

Strength

Monday, June 15th, 2026 - Squat Class

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

Every 1 Minutes on the Minute × 8 Rounds
Triple Broad Jump X 1 Rep

Main Strength

2 Minutes on the Minutes × 5 Rounds

Back Squat
5 Reps @ 70% 1RM

Accessory

Romanian Deadlift 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute.
Split Squats 3 Sets × 8-12 Reps per Side. Every 1.5 Minutes on the Minute
Plank or Weighted Plank 3 Sets × 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 14th, 2026 - Overhead Press Class

General Warm-Up

3 Rounds
10 Scap Wall Slides
10 Band Pull a Parts
10 Band Overhead Press

Specific Warm-Up

Strict Press Every 1:30 Minutes On the Minute
10 Empty Bar
5 @ 45%
5 @ 55%
3 @ 65%
2 @ 75%

Neural Warm-Up

2 Rounds Every Minute on the Minute

3 Med Ball Seated Overhead Throw
3 Explosive Push Ups

Main Strength

Strict Press Every 3:30 Minutes on the Minute

1 Set × 1 @ 90-95%
1 Set × 1 @ 95-100%
1 Set × 1 @ PR Attempt

Accessory

Dumbbell Lateral Raises 2 Sets × 10-15 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Tricep Skull Crushers 2 Sets × 10-15 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Hammer Curls 2 Sets × 10-15 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds

30 Seconds per Side Arm Across Chest Shoulder Stretch
30 Seconds Eagle Pose Stretch
30 Seconds Prayer Stretch
30 Seconds Wrist Stretch
30 Seconds Tricep Stretch

Olympic Weightlifting

Saturday, June 13th, 2026 - Olympic Weightlifting 270.2

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 @ 70%
2nd set: 5 @ 70%
3rd set: 5 @ 70%
% 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 
- Perform 6-8 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 13th, 2026 - Olympic Weightlifting 270.1

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 @ 50%
2nd set: 5 @ 50%
3rd set: 5 @ 50%
% 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 @ 60%
5th set: 3 @ 60%
% 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 @ 55%
5th set: 3 @ 55%
% 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 @ 55%
5th set: 3 @ 55%
% of Clean/Power Clean

Bootcamp

Friday, June 12th, 2026 - Bootcamp

General Warm-Up

30 Seconds Y Hold
30 Seconds Active Hang

2 Rounds
30 Single Unders
3 Strict Pull Ups Or 8 Ring Rows
6 Push Ups

Strength

Bench Press

Build To A Heavy Triple Or Work On Technique For 15-20 Minutes.

WOD

Workout Format

10 Rounds For Time (Time Cap: 17 Minutes)

Elite

35 Double Unders
10 Push Ups
5 Chest To Bar Pull Ups

Competitive

25 Double Unders
10 Push Ups
5 Pull Ups

Performance

30 Single Unders
10 Elevated Push Ups
5 Ring Row

Stimulus Points

Break The Work Into Manageable Sets So You Don’t Hit True Failure.

Accessory

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes). 8-12 Reverse DB Flys
Even Minutes). 30 Seconds Farmer Hold

Cooldown

Calf Stretch
Chest Stretch

Strength

Friday, June 12th, 2026 - Deadlift Class

General Warm-Up

3 Rounds
12 Alternating Reverse Lunges
10 DB Good Mornings
10 Glute Bridge

Specific Warm-Up

Deadlift Every 1:30 Minutes on the Minute

10 Empty Bar
5 @ 45%
5 @ 55%
3 @ 65%
2 @ 75%

Neural Warm-Up

2 Rounds Every Minute on the Minute

3 Broad Jump
3 High Jump

Main Strength

Deadlift Every 3:30 Minutes on the Minute

1 Set × 1 @ 90-95%
1 Set × 1 @ 95-100%
1 Set × 1 @ PR Attempt

Accessory

Stiff Leg Deadlift 2 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Walking Lunges 2 Sets × 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Hanging Knee Raises 2 Sets × 8-15 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds
30 Seconds Pigeon Pose Stretch
30 Seconds Hip Flexor Stretch Per Side
30 Seconds Forward Fold Stretch
30 Seconds Forearm Stretch
30 Seconds Figure 4 Stretch

Bootcamp

Thursday, June 11th, 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

3min Side to Side Hops on Beat

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

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

Elite

Bosu Hop Ons + Hop Off
15 Reps
Lying Medball Chest Pass 24/30
20 Reps

Competitive

Bosu Hop Ons + Hop Off
10 Reps
Lying Medball Chest Pass 20/14
15 Reps

Performance

Bosu Hop Ons + Hop Off
10 Reps
Lying Medball Chest Pass 10/8
15 Reps

Stimulus Points

Focus on absorbing your landing and medball catch as much as possible, and find ways to be as explosive as possible, when jumping or throwing.

Accessory

Kettle Bell Snatch,

Team with the most weight by the end of 8 mins wins. If the other team steals all of your weights, game is over.

Must place kettle bells on box before they can be stolen back.

Cooldown

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

Bootcamp

Thursday, June 11th, 2026 - Bootcamp

General Warm-Up

30 Second Plank Hold
30 Second Cat Cows

2 Rounds
200m Run
12 DB Goblet Deadlift
12 Goblet Squat
6 Inchworm To Push Up

Strength

Deadlift

Build to a Heavy Double or Work on Technique for 15-20 Minutes.

WOD

Workout Format

For Time In Pairs (Time Cap: 20 Minutes)

Elite

400m Run
20 Burpees
600m Run
40 Wall Ball (20/14)
800m Run
60 Goblet Squat (50/35)
1,000m Run

* Run Together Split the Rest

Competitive

400m Run
20 Burpees
600m Run
40 Wall Ball (14/10)
800m Run
60 Goblet Squat (35/25)
1,000m Run

*Run Together Split the Rest

Performance

400m Run
10 Burpees
600m Run
30 Wall Ball (14/10)
800m Run
50 Air Squats
800m Run

*Run Together Split the Rest

Stimulus Points

None of the movements should hold you up, do big sets and recover while your partner works.

Accessory

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes). 5-8 Single Leg DB Deadlift Per Side
Even Minutes). 30 Second Superman Hold

Cooldown

Figure 4 Stretch
Quad Stretch

Bootcamp

Wednesday, June 10th, 2026 - Bootcamp

General Warm-Up

30 Seconds Bird Dogs
30 Seconds Glute Bridge Hold

2 Rounds
15 Band Face Pulls
15 Band Overhead Press
15 Band Good Morning
10 Cal Echo Bike

Strength

Overhead Press

Build To A Heavy Five Or Work On Technique For 15-20 Minutes.

WOD

Workout Format

21-15-9 - For Time (Time Cap: 12 Minutes)

Elite

Echo Bike Cals
KB Swings (70/50)

Competitive

Echo Bike Cals
KB Swings (50/35)

Performance

Echo Bike Cals
KB Swings (35/25)

Stimulus Points

.Fast And Powerful, You Shouldn’t Need To Break Up The KB Swings.

Accessory

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes). 8-12 Standing Arnold Press
Even Minutes). 8-12 DB Bent Over Row

Cooldown

Pigeon Pose
Shoulder Stretch

Strength

Wednesday, June 10th, 2026 - Bench Class

General Warm-Up

3 Rounds

10 Band Pull A Parts
10 Scap Push Ups
6 Push Ups

Specific Warm-Up

Bench Press Every 1:30 Minutes On the Minute

10 Empty Bar
5 @ 45%
5 @ 55%
3 @ 65%
2 @ 75%

Neural Warm-Up

2 Rounds Every Minute on The Minute

3 Med Ball Chest Pass
3 Explosive Push Ups

Main Strength

Bench Press Every 3:30 Minutes on the Minute

1 Set × 1 @ 90-95%
1 Set × 1 @ 95-100%
1 Set × 1 @ PR Attempt

Accessory

Deficit Push Ups 2 Sets × 8-15 Reps Every 1.5 Minutes on the Minute.
Single Arm Dumbbell Row 2 Sets × 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Chest Fly 2 Sets × 10-15 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds

30 Seconds Doorway Chest Stretch
30 Seconds Shoulders Across The Chest Stretch
30 Seconds Prayer Stretch
30 Seconds Kneeling Quad/Hip Flexor Stretch
30 Second Wrist Stretch

Bootcamp

Tuesday, June 9th, 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

 

Neural Warm-Up

Weighted Breathing

Plate, KB, Sandbag, DB, (Not someone else)

3 min Breath Behind the Brace

(BBB)

Strength

(4 Sets, 3 Min)
DB Pullover Paired Z Press
Tempo: 4 Down / 2 Pause / 2 Up

8 Pullover + 6 Press/set

WOD

Workout Format

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

Elite

Med Ball Transfer 30/24
50 Reps
Plank Climb Overs 30" Box
20 Reps

Competitive

Med Ball Transfer 20/14
40 Reps
Plank Climb Overs 24" Box
15 Reps

Performance

Med Ball Transfer 10/8
30 Reps
Plank Climb Overs 20" Box
15 Reps

Stimulus Points

Core and hips flexors are going to be on fire, try and maintain that marathon brace through every movment.

Accessory

Every 1 Minute on the Minute × 6 Minutes Switch Sides

Med Ball Partner Pass

Cooldown

High fives all around, you already did your stretching.

Bootcamp

Tuesday, June 9th, 2026 - Bootcamp

General Warm-Up

30 Seconds Single Leg Half Squat Hold
30 Seconds Dead Hang

2 Rounds
200m Run
10 DB Curl and Press
10 Push Ups
3 Pull Ups or 8 Ring Rows

Strength

Back Squats

Build to a Heavy Triple or Work on Technique for 15-20 Minutes.

WOD

Workout Format

4 Rounds For Time (Time Cap: 15)

Elite

20 DB Snatches (70/50)
10 Pull Ups
400m Run

Competitive

20 DB Snatches (50/35)
10 Pull Ups
400m Run

Performance

20 DB Snatches (35/25)
10 Jumping Pull Ups
400m Run

Stimulus Points

This is a workout brought to you by mason, you should be moving fairly quickly with little to no breaks.

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 5-8 DB Split Squats per Side
Even Minutes). 8-15 Band Hamstring Curl

Cooldown

Optional

Hamstring Stretch
Lat Stretch

Bootcamp

Monday, June 8th, 2026 - Bootcamp

General Warm-Up

30 Second Band Row Hold into 10 Band Row
30 Second Clam Shell Side Plank per Side

2 Rounds
5 Muscle Power Clean
5 Muscle Squat Clean
5 Squat Cleans
3 Strict Press
3 Push Press
3 Push Jerk

Strength

Clean

Build to a Heavy Double or Work on Technique for 15-20 Minutes.

WOD

Workout Format

For Time

Elite

50 Lunges
8 Shoulder to Overhead (155/95)
50 Lunges
6 Shoulder to Overhead (175/105)
50 Lunges
4 Shoulder to Overhead (195/115)
50 Lunges
2 Shoulder to Overhead (215/125)

Competitive

50 lunges
8 shoulder to overhead (135/80)
50 lunges
6 shoulder to overhead (145/90)
50 lunges
4 shoulder to overhead (155/95)
50 walking lunges
2 shoulder to overhead (165/100)

Performance

30 Lunges
8 Shoulder to Overhead (95/55)
30 Lunges
6 Shoulder to Overhead (100/65)
30 Lunges
4 Shoulder to Overhead (105/70)
30 Lunges
2 Shoulder to Overhead (110/75)

Stimulus Points

Utilize your legs when doing the shoulder to overhead at the heavier weights. Expect leg fatigue so choose weights you feel confident with for the shoulder to overhead.

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 15 Pogo Hops (Quick Feet)
Even Minutes). 30 Seconds Plank or Weighted Plank

Cooldown

Optional

Shoulder Stretch
Quad Stretch

Strength

Monday, June 8th, 2026 - Squat Class

General Warm-Up

3 Rounds
10 Kang Squats
12 Alternating Lunges
10 Glute Bridge

Specific Warm-Up

Back Squat Every 1:30 Minutes On the Minute
10 Empty Bar
5 @ 45%
5 @ 55%
3 @ 65%
2 @ 75%

Neural Warm-Up

2 Rounds Every Minute on The Minute
3 High Jumps
3 Broad Jumps

Main Strength

Back Squat Every 3:30 Minutes on the Minute
1 Set × 1 @ 90-95%
1 Set × 1 @ 95-100%
1 Set × 1 @ PR Attempt

Accessory

Barbell Split Squat 2 Sets × 10-15 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Stiff Leg Deadlifts 2 Sets × 10-15 Reps. Every 1.5 Minutes on the Minute
Ab Roll Outs 2 Sets × 5-10 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds
30 Seconds Hip Flexor Stretch Per Side
30 Seconds Butterfly Stretch
30 Seconds Figure 4 Stretch
30 Seconds Squat Hold
30 Seconds Calf Stretch

Strength

Sunday, June 7th, 2026 - Overhead Press

General Warm-Up

2 Rounds

20 PVC Pass Throughs
15 Scap Wall Slides
15 Scap Push Ups
15 Band Pull a Parts
30 Seconds Hollow Holds

Specific Warm-Up

With an Empty Bar Perform 10 Back Strict Overhead Press with a 5 Second Eccentric

Neural Warm-Up

Med Ball Slams

5 Sets X 2 Reps Every 30 Seconds

Main Strength

Strict Overhead Press

Every 3 Minutes on the Minute
3 Sets X 2 Reps @ 80% 1RM

Accessory

Dumbbell Lateral Raises 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Tricep Skull Crushers 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Hammer Curls 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2-3 Rounds

30 Seconds per Side Arm Across Chest Shoulder Stretch
30 Seconds Eagle Pose Stretch
30 Seconds Prayer Stretch
30 Seconds Wrist Stretch
30 Seconds Tricep Stretch

Olympic Weightlifting

Saturday, June 6th, 2026 - Olympic Weightlifting 269.2

Strength

CLEAN DEADLIFT WORK
E3:30MOM3: Clean Segment Deadlift
- 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.
https://youtu.be/O0GE5elmMl8 
1st set: 5 @ 70%
2nd set: 5 @ 70%
3rd set: 5 @ 70%
% of Clean/Power Clean

Accessory

A) E1:30MOM4: KB Goblet 90-90 Hip Extensions https://youtu.be/CSLWXS2SP5Y?si=KZq3bjrHXVNga74e 
- 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 
- Perform 6-8 reps per set. 
- Reps should be slow and controlled.

C) E1:30MOM3: Heel Taps https://youtu.be/L1uY38FyxNU?si=LXlHgdmbD4UHVgzv 
- 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 

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