Workouts

Strength

Monday, March 2nd, 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: 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

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 10-15 Barbell Hip Thrusts
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
Bootcamp

Monday, March 2nd, 2026 - Bootcamp

General Warm-Up

20 Prone Y Raises
20 Prone T Raises
3 Rounds
250m Row
10 Push Ups
16 Reverse Lunges

Strength

Every 1:30 Minutes On The Minute
3 Rounds X 8-12 Reps
Band Pull Down Every 1:00 Minutes On The Minute
3 Rounds X 10-15 Reps

WOD

Workout Format
4 Rounds ~ For Time
Elite
5 Front Squats (185/135)
15 Push Ups
500m Row
Competitive
5 Front Squats (155/115)
15 Push Ups
500m Row
Performance
5 Front Squats (135/95)
10 Push Ups
500m Row
Stimulus Points
This Is A Full Body Workout, You Shouldn’t Be Worried About Missing A Front Squat Rep But They Should Be Challenging.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8 Shoulder Windmill Right Side
Even Minutes) 8 Shoulder Windmill Left Side

Cool Down & Dismissal

Quad Stretch
Single Arm Chest Stretch
Strength

Sunday, March 1st, 2026 – Overhead Press

General Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Single Dumbbell Overhead Press Per Side
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: 5 Reps @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP
*if you can to the last 4 weeks add 2-5lb to your working max from last week,

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, February 28th, 2026 – Olympic Weightlifting 257.2

Secondary Strength Movement

Back Squat

E3:00MOM10
- Work into a 1RM or 2RM Back Squat or establish a new 1RM or 2RM Back Squat.
- If you miss a lift, move on to the next set. Do no try again in the same set.
NOTE: 1ST SET: BETWEEN 65-70% AS A WARM UP SET
1st set set: 4 @ BETWEEN 65-70%
2nd set: 3 @ 75%
3rd set: 1-2 @ 80%
4th set: 1-2 @ 85%
5th set: 1-2 @ 90%
6th set: 1-2 @ 95%
7th set: 1-2 @ 100
8th set: 1-2 @ …
9th set: 1-2 @ …
10th set: 1-2 @ …
% of Back Squat

Cool Down

Optional
2 Rounds Not For Time
A) 2x 15s Band Shoulder Distraction w/ Flexion (1 per arm)
B) 2x 15s Banded Hip Distraction Figure 4 (1 per leg)
C) 2x 15s Couch Stretch (1 per leg)
Olympic Weightlifting

Saturday, February 28th, 2026 - Olympic Weightlifting 257.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x Band Pull Apart
B) 10x Plate Halo w/ light plate
C) 10x Plate OHS w/ light plate
D) 10x Hip Circles (5 per leg)

SNATCH WARM UP

EMOM3
- Perform each set, with the empty bar, as...
3 Tall Snatch w/2s hold in catch

SNATCH WORK

E2:00MOM10
- Work into 1RM Snatch or establish a new 1RM Snatch.
- If you miss a lift, move on to the next set.
Do no try again in the same set.
Give yourself the necessary rest per set.
1st set: 3 @ 65%
2nd set: 2 @ 70%
3rd set: 1 @ 75%
4th set: 1 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 90%
7th set: 1 @ 95%
8th set: 1 @ 100%
9th set: 1 @ …
10th set: 1 @ …
% of Snatch
REST: 5:00
- Take this time to rest/nervous pee/hydrate before the C&J!

C&J WARM UP

EMOM3
- Perform each set, with the empty bar, as...
3 Tall Clean + 2 Split Jerk w/ 2s hold in catch
TOTAL 5 REPS PER SET

C&J WORK

E2:00MOM10
- Work into a MAX C&J or establish a new MAX C&J
- If you miss a lift, move on to the next set.
Do no try again in the same set.
Give yourself the necessary rest per set.
- Perform each set as...
1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 1+1 @ 65%
2nd set: 1+1 @ 70%
3rd set: 1+1 @ 75%
4th set: 1+1 @ 80%
5th set: 1+1 @ 85%
6th set: 1+1 @ 90%
7th set: 1+1 @ 95%
8th set: 1+1 @ 100
9th set: 1+1 @ …
10th set: 1+1 @ …
% of C&J
REST: 10:00
- Take this time to rest/nervous pee/hydrate before the Back Squat!
Strength

Friday, February 27th, 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: 5 Reps @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP
*if you can to the last 4 weeks add 2-5lb to your working max from last week

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, February 27th, 2026 - Bootcamp

General Warm-Up

20 Bent Over Y Raise
30 Sec Lunge Hold ~ Left
30 Lunge Hold ~ Right
3 Rounds of
15 Air Squats
10 Push Ups
3 Box Jumps

Strength

Every 2 Minutes On The Minute 
5 reps @ 45% of 1 Rep Max
3 reps @ 54% of 1 Rep Max
1 reps @ 63% of 1 Rep Max
10 or more reps @ 67.5% of 1 Rep Max

WOD

Workout Format
CrossFit Open 26.1
Elite
For time:
20 wall-ball shots (20/14)
18 box jump-overs (24/20)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes
Competitive
20 wall-ball shots (14/10)
18 box jump-overs/step-over (24/20)
30 wall-ball shots
18 box jump-overs/step-over
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs/step-over
30 wall-ball shots
18 box jump-overs/step-over
20 wall-ball shots
Time cap: 12 minutes
Performance
15 wall-ball shots (14/10)
15 box jump-overs/step-over (24/20)
20 wall-ball shots
15 box jump-overs/step-over
30 wall-ball shots
15 medicine-ball box step-overs
55 wall-ball shots
15 medicine-ball box step-overs
30 wall-ball shots
15 box jump-overs/step-over
20 wall-ball shots
15 box jump-overs/step-over
15 wall-ball shots
Time cap: 12 minutes
Stimulus Points
TBD

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 12 Forearm Curls
Even Minutes) 30 seconds wall sit

Cool Down & Dismissal

TBD
Bootcamp

Thursday, February 26th, 2026 - Bootcamp

General Warm-Up

20 Prone Supinated A’s
20 Prone Pronated A’s
10 Prone Y,T,W’s
3 Rounds
1 Minute Echo Bike
12 Push Ups
3 strict pull ups or 8 ring rows

Strength

Every 2 Minutes on the Minute
5 reps @ 45% of 1 Rep Max
3 reps @ 54% of 1 Rep Max
1 reps @ 63% of 1 Rep Max
10 or more reps @ 67.5% of 1 Rep Max

WOD

Workout Format
In Pairs ~ Split Rounds ~ 10 Rounds ~ TC 17 Minutes
Elite
10 DB Bench Press (50/35)
10 Pull Ups
15/10 Cal Echo Bike
Competitive
10 DB Bench Press (35/25)
15 Ring Rows
15/10 Cal Echo Bike
Performance
10 DB Bench Press (35/25)
10 Ring Rows
10/7 Cal Echo Bike
Stimulus Points
Rest while your partner workouts, switch each round.

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

Chest Stretch on Rig
Prayer Stretch
Strength

Wednesday, February 25th, 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 @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP
*if you can to the last 4 weeks add 2-5lb to your working max from last week

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, February 25th, 2026 - Bootcamp

General Warm-Up

30 Second side plank right
30 seconds side plank left
30 second plank
30 second dead bug
3 rounds
30 Jumping Jacks
15 Glute Bridges
16 alternating single leg deadlifts

Strength

Every 2 Minutes On The Minute
5 reps @ 45% of 1 Rep Max
3 reps @ 54% of 1 Rep Max
1 reps @ 63% of 1 Rep Max
10 or more reps @ 67.5% of 1 Rep Max

WOD

Workout Format
For Time ~ TC 12 Min
Elite
50 KB Swings (50/35)
35 Double Unders
40 KB Swings
35 Double Unders
30 KB Swings
30 Cross overs
20 KB Swings
30 Cross Overs
Competitive
50 KB Swings (50/35)
50 Single Unders
40 KB Swings
50 Single Unders
30 KB Swings
25 Cross overs
20 KB Swings
25 Cross Overs
Performance
50 KB Swings (35/25)
35 Single Unders
40 KB Swings
35 Single Unders
30 KB Swings
35 Single Unders
20 KB Swings
35 Single Unders
Stimulus Points
This is quicker than it looks. Scale the skipping to your ability to avoid big hang ups.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds Farmer Hold
Even Minutes) 15 Band Face Pulls

Cool Down & Dismissal

Pigeon Pose
Calf Stretch
Bootcamp

Tuesday, February 24th, 2026 - Bootcamp

General Warm-Up

20 Band Face Pulls
20 Band Y Raises
3 Rounds
15 Band Row
15 Band Overhead Press
10 Scap Pull Ups
3 Toes to Bar or 8 knee raises

Strength

Every 1:30 Minutes On The Minute
Single Arm DB Row
3 Rounds X 8-12 Reps
Every 1:00 Minutes On The Minute
Rear Delt Fly Hold
3 Rounds X 10-15 Reps

WOD

Workout Format
4 Rounds ~ TC 15 Minutes
Elite
25 Shoulder to Overhead (75/55)
16 Burpees Over Bar
7 Toes to Bar
Competitive
25 Shoulder to Overhead (45/35)
16 Burpees Over Bar
7 Hanging Leg Raises
Performance
25 DB Shoulder to Overhead
16 Burpees
7 Hanging Knee Raises
Stimulus Points
Light and quick, keep a steady pace on the burpees.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 20 calf raises
Even Minutes) 30 seconds alternating single leg glute bridge

Cool Down & Dismissal

Shoulder Cross Body Stretch
Hip Flexor Stretch
Strength

Monday, February 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
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 @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP
*if you can to the last 4 weeks add 2-5lb to your working max from last week

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 10-15 Barbell Hip Thrusts
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
Bootcamp

Monday, February 23rd, 2026 - Bootcamp

General Warm-Up

1 Rounds
15 Banded Reverse Nordics
20 Alternating Side Lunges
3 Rounds
1 minute row
10 Easy Broad Jumps
10 Air Squats

Strength

Every 2 Minutes on the Minute
5 reps @ 45% of 1 Rep Max
3 reps @ 54% of 1 Rep Max
1 reps @ 63% of 1 Rep Max
10 or more reps @ 67.5% of 1 Rep Max

WOD

Workout Format
For Time ~ TC 15 Minutes
Elite
21-15-9
Burpee Box Jump Overs (30/24)
41-30-18
Cal Row
Competitive
21-15-9
Burpee Box Jump Overs (24/20)
41-30-18
Cal Row
Performance
21-15-9
Burpee Box Step Overs
31-22-14
Cal Row
Stimulus Points
Steady pace at the beginning and try to speed up as the reps get lower.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds hanging L Sit
Even Minutes) 30 seconds cobra hold

Cool Down & Dismissal

Quad Stretch
Calf Stretch
Strength

Sunday, February 22nd, 2026 – Overhead Press

General Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Single Dumbbell Overhead Press Per Side
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) 6-10 Assisted Pull Ups
3) 15-20 Band Tricep Press Down

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, February 21st, 2026 – Olympic Weightlifting 256.2

Secondary Strength Movement

Back Squat

E3:30MOM4
1st set set: 6 @ BETWEEN 65-70%
2nd set: 4 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 85%
% of Back Squat

Accessory

A) E1:30MOM3: Seated DB/KB Press
- Perform with moderate dumbbells or kettlebells.
- Reps should be slow and controlled.
- Focus on maintaining an upright torso and pressing in line with your torso.
TOTAL 10 REPS PER SET
B) E1:30MOM3: Wall Supported RDL
- Perform with moderate dumbbells.
- Reps should be slow and controlled.
TOTAL 12 REPS PER SET (6 PER LEG)
C) E1:30MOM3: Banded Bird Dog
E1:30MOM3
- Perform each set with a medium resistance band.
- Opposite arm and opposite leg perform together.
TOTAL 12 REPS PER SET (6 PER LEG)

Cool Down

Optional
2 Rounds Not For Time
A) 2x 15s Band Shoulder Distraction w/ Flexion (1 per arm)
B) 2x 15s Banded Hip Distraction Figure 4 (1 per leg)
C) 2x 15s Couch Stretch (1 per leg)
Olympic Weightlifting

Saturday, February 21st, 2026 - Olympic Weightlifting 256.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x Band Pull Apart
B) 10x Plate Halo w/ light plate
C) 10x Plate OHS w/ light plate
D) 10x Hip Circles (5 per leg)

SNATCH WORK

E2:00MOM6: Snatch Singles
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 2 @ 70%
4th set: 2 @ 75%
5th set: 1 @ 80%
6th set: 1 @ 85%
% of Snatch

C&J WORK

E2:00MOM6
1st-4th set: 2 Clean + 1 Split Jerk
TOTAL 3 REPS PER SET
5th-6th set: 1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 2 @ 80%
6th set: 2 @ 85%
% of C&J
Strength

Friday, February 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 2 Minutes On The Minute
1) 15-20 Band Hamstring Curls
2) 8-10 Per Side Lunges
3) 15-20 Lying Knee Tucks

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, February 20th, 2026 - Bootcamp

General Warm-Up

30 Seconds Dead Bug
30 Seconds Hollow Hold Side Bends
15 Kb Stiff Leg Deadlifts
3 Rounds
5 Plank Outs
8 Db Hammer Curls
8 Strict Db Overhead Press
10 Goblet Squats

Strength

Every 2 Minutes On The Minute 
5 Reps @ 50% Of 1 Rep Max
5 Reps @ 56% Of 1 Rep Max
10 Or More Reps @ 60% Of 1 Rep Max

WOD

Workout Format
15 Minute AMRAP
Elite
3 Burpees Over Db
3 Db Hang Clean To Overheads (50/35)
25 Foot Walking Lunge
*After Completing Each Round, Add 3 Reps To The Burpees And Hang Clean-To-Overheads.
Competitive
3 Burpees Over Db
3 Db Hang Clean To Overheads (35/25)
25 Foot Walking Lunge
*After Completing Each Round, Add 3 Reps To The Burpees And Hang Clean-To-Overheads.
Performance
3 Burpees Over Db
3 Db Hang Clean To Overheads (35/25)
25 Foot Walking Lunge
*After Completing Each Round, Add 1 Reps To The Burpees And Hang Clean-To-Overheads.
Stimulus Points
This Is A Crossfit Open Repeat From Last Year, Slightly Modified To Fit Into Our Workout Space.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Face Pulls
Even Minutes) 30 Seconds Hollow Hold

Cool Down & Dismissal

Pigeon Pose Stretch
Quad Stretch
Bootcamp

Thursday, February 19th, 2026 - Bootcamp

General Warm-Up

20 Prone Y,T,W’s
3 Rounds
3 Strict Pull Ups Or 6 Ring Rows
5 Push Ups
10 Sit Ups
5 Broad Jumps

Strength

Every 2 Minutes On The Minute
5 Reps @ 50% Of 1 Rep Max
5 Reps @ 56% Of 1 Rep Max
10 Reps @ 60% Of 1 Rep Max
10 Or More Reps @ 60% Of 1 Rep Max

WOD

Workout Format
3 Rounds
Elite
7-5-3
Muscle Ups
Toes To Bar
Box Jump Over (30"/24")
*Rest 2 Minutes
Competitive
7-5-3
Chest To Bar
Toes To Bar
Box Jump Over (24"/20")
*Rest 2 Minutes
Performance
7-5-3
Pull Up
Hanging Leg Raises
Box Jump Or Step Over (24"/20")
*Rest 2 Minutes
Stimulus Points
Great Workout To Try Transitioning From One Bar Movement Into Another Without Dropping. Go Hard And You Get A Long Rest.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Lunge Hold Right
Even Minutes) 30 Seconds Lunge Hold Left

Cool Down & Dismissal

Forearm Stretch
Prayer Stretch
Strength

Wednesday, February 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

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 2 Minutes On The Minute
1) 8-12 Incline Dumbbell Bench Press
2) 10-15 Bent 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
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