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Olympic Weightlifting

Saturday, June 6th, 2026 - Olympic Weightlifting 269.1

General Warm-Up

2 Rounds: 10-minute Cap
a) 10 X Banded Press Https://youtu.be/euoydi6xloy?si=3ykgkpl35z-c5xf0
B) 10 X Bent Over Band Pull Apart Https://youtu.be/so_u-1qjiju?si=hcequ340bm8feotw
C) 10 X Scapular Cars Https://youtu.be/saeymdyi6se?si=ipy2ji3jpgcut_py
D) 10 X 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 
- Perform each set with snatch grip on the bar. 
NOTE: Movement can be performed while seated on a box/bench if mobility is limited with the squat depth. 
- Perform each set with a light weight or as prescribed. 
https://youtu.be/K1tgvevtExw?si=l7kZWLFVnmHLU-Kh 
1st set: 5 @ 50%
2nd set: 5 @ 50%
3rd set: 5 @ 50%
% of Strict Press

SNATCH BALANCE WORK
E2:00MOM5: Drop Snatch Balance 
- 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!
https://youtu.be/UjnGC5GtjkM?si=g9xYiWtX3tSPYygc 
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
E1:30MOM5: Tall Split Jerk or Tall Push Jerk
- Perform the movement from the flat/whole foot. 
- Perform each set with a light weight or as prescribed. 
https://youtu.be/1XDgGpCLMtc 
https://youtu.be/gf365quTYIA?si=aoCnv9Rl2K-9zPQu 
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
E1:30MOM5: Tall Clean or Tall Power Clean
- 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. 
https://youtu.be/F8RpoBQ3M-Y?si=zbfK-YoxjwuA2DQv 
https://youtu.be/ACgF6dti040?si=bjai1rWcX19G66o_ 
1st set: 3 @ 50%
2nd set: 3 @ 50%
3rd set: 3 @ 55%
4th set: 3 @ 55%
5th set: 3 @ 55%
% of Clean/Power Clean

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 

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

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

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

Competitive

50m Walking Lunges
8 Shoulder to Overhead (135/80)
50m Walking Lunges
6 Shoulder to Overhead (145/90)
50m Walking Lunges
4 Shoulder to Overhead (155/95)
50m Walking Lunges
2 Shoulder to Overhead (165/100)

Performance

50m Walking Lunges
8 Shoulder to Overhead (95/55)
50m Walking Lunges
6 Shoulder to Overhead (100/65)
50m Walking Lunges
4 Shoulder to Overhead (105/70)
50m Walking 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

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

4 Rounds
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 X 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

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

For Time (Time Cap: 12 Minutes)

Elite

21-15-9
Echo Bike Cals
KB Swings (70/50)

Competitive

21-15-9
Echo Bike Cals
KB Swings (50/35)

Performance

21-15-9
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 x 1 @  90-95%
1 Set x 1 @ 95-100%
1 Set x 1 @ PR Attempt

Accessory

Deficit Push Ups 2 Sets X 8-15 Reps Every 1.5 Minutes On The Minute.
Single Arm Dumbbell Row 2 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute.
Dumbbell Chest Fly 2 Sets X 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

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

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

Accessory

Stiff Leg Deadlift 2 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Dumbbell Walking Lunges 2 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute.
Hanging Knee Raises 2 Sets X 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

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

Accessory

Dumbbell Lateral Raises 2 Sets X 10-15 Reps. Every 1.5 Minutes On The Minute.
Dumbbell Tricep Skull Crushers 2 Sets X 10-15 Reps. Every 1.5 Minutes On The Minute.
Dumbbell Hammer Curls 2 Sets X 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