Workouts

Today & Previous Upcoming
Bootcamp

Wednesday, July 22nd, 2026 - Bootcamp

General Warm-Up

30 Seconds Wall Sit
5 Deep Lunges Per Side

2 Rounds
200m Run
10 Inchworm To Push Ups

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Back Squat 3 Reps @ 82.5% 1 RM

WOD

For Time
Workout Format

In Pairs (Time Cap: 17 Minutes)

Elite

400m Sand Bag Carry (100/70)
70 Burpees
400m Sand Bag Carry

Competitive

400m Sand Bag Carry (70/50)
70 Burpees
400m Sand Bag Carry

Performance

400m Sand Bag Carry (70/50)
50 Burpees
400m Sand Bag Carry

Stimulus

1) This Is A Big Grunt Work Partner Workout Just Keep Moving And Switching With Your Partner Often,
2) Hold The Sandbag Any Way You Want.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Db Stiff Leg Deadlifts
Even Minutes). 10-15 Calf Raises

Cooldown

Glute/Low Back Stretch
Hip Flexor Stretch

Strength

Wednesday, July 22nd, 2026 - Bench Press

General Warm-Up

2 Rounds
20 Arm Swings
10 Scap Push Ups
10 Band Face Pulls
10 Band Rows
10 Push Ups

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Med Ball Overhead Toss
5 Empty Bar Bench Press With A 5 Second Eccentric

Neural Warm-Up

Med Ball Chest Pass: 1 Minutes On The Minute X 5 Rounds
4 Rep

Main Strength

Bench Press: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 82.5% 1 RM

Accessory

DB Incline Bench Press 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Single Arm DB Row 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute
DB Skull Crushers 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

Thursday, July 23rd, 2026 - Bootcamp

General Warm-Up

20 Prone A’s
20 Prone Y’s

2 Rounds
30 Seconds Dead Hang
10 Push Ups
3 Pull Ups Or 8 Ring Rows
3 Toes To Bar Or 8 Sit Ups

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Overhead Press 3 Reps @ 82.5% 1 RM

WOD

For Time
Workout Format

Time Cap: 

Elite

20 DB Bench Press (50/35)
6 Pull Ups
6 Toes To Bar
18 DB Bench Press
8 Pull Ups
8 Toes To Bar
16 DB Bench Press
10 Pull Ups
10 Toes To Bar
14 DB Bench Press
12 Pull Ups
12 Toes To Bar
12 DB Bench Press

Competitive

20 DB Bench Press (40/25)
6 Pull Ups
6 Toes To Bar
18 DB Bench Press
8 Pull Ups
8 Toes To Bar
16 DB Bench Press
10 Pull Ups
10 Toes To Bar
14 DB Bench Press
12 Pull Ups
12 Toes To Bar
12 DB Bench Press

Performance

20 DB Bench Press (30/20
6 Ring Rows
6 Hanging Leg Raises
18 DB Bench Press
8 Ring Rows
8 Hanging Leg Raises
16 DB Bench Press
10 Ring Rows
10 Hanging Leg Raises
14 DB Bench Press
12 Ring Rows
12 Hanging Leg Raises
12 DB Bench Press

Stimulus

1) Grip Heavy Workout You Should Consider Breaking Often During The Rig Work.
2) Push For Unbroken Bench Press Sets.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Db Overhead Press
Even Minutes). 8-12 Db Reverse Flys

Cooldown

Forearm Stretch
Lat Stretch

Bootcamp

Friday, July 24th, 2026 - Bootcamp

General Warm-Up

20 Butt Kickers
12 High Knees

2 Rounds
200m Run
10 Empty Bar Muscle Cleans
10 Empty Bar Squat Cleans

Strength

Every 1:30 Minutes On The Minutes X 6 Rounds
Cleans  2 Reps @ 75% 1 RM

WOD

For Time
Workout Format

4 Rounds (Time Cap: 16 Minutes)

Elite

400m Run
10 Squat Cleans (135/95)

Competitive

400m Run
10 Squat Cleans (95/65)

Performance

400m Run
10 Squat Cleans (75/50)

Stimulus

1) Lifting Under Fatigue So Be Sure To Pick A Weight You Feel Very Comfortable With,
2) Consider Starting Slow Going Into The Run And As The Legs Recover Speed Up.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Turkish Sit Up
Even Minutes). 30-40 Seconds Farmer Hold

Cooldown

Hamsting Stretch
Quad Stretch

Strength

Friday, July 24th, 2026 - Deadlift

General Warm-Up

2 Rounds
15 Empty Bar Romanian Deadlift
10 Air Squats
16 Reverse Lunges
30 Seconds Hollow Hold

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Squat Hops
5 Empty Bar Deadlift With A 5 Second Eccentric

Neural Warm-Up

1 Broad Jump to Vertical Jump: 1 Minutes On The Minute X 8 Rounds
1 Rep

Main Strength

Deadlift: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 82.5% 1 RM

Accessory

Barbell Good Morning 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute.
Band Hamstring Curls 3 Sets X 8-30 Reps. Every 1.5 Minutes On The Minute
Weighted Crunch 3 Sets X 8-15 Reps. Every 1.5 Minutes On The Minute.

Cooldown

Optional

Hold Each For 30 Seconds
Hamstring Stretch Per Side
Hipflexor Stretch Per Side
Calf Stretch Per Side

Olympic Weightlifting

Saturday, July 25th, 2026 - Olympic Weightlifting 275.1

General Warm-Up

2 Rounds: 10-minute cap
A) 10x Pronated Band Pull Apart
B) 10x Forward Shoulder Wall Circles(5 per arm)
C) 10x Leg Swings (5 per leg)
D) 6x Drop Squats

Strength

SNATCH BALANCE WORK
E2:00MOM3: Pressing Snatch Balance 
- Perform each set with snatch grip on the bar and feet set in squat stance. 
- Perform each set with a light weight or as prescribed. 
1st set: 4 @ 55%
2nd set: 4 @ 55%
3rd set: 4 @ 55%
% of Strict Press

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

SNATCH WORK
E1:30MOM4: No Feet Snatch
- Perform each set with snatch grip on the bar and feet set in squat stance. 
- Perform each set with a light weight or as prescribed. 
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
% of Snatch/Power Snatch

CLEAN WORK
E1:30MOM4: No Feet Clean
- Perform each set with clean grip on the bar and feet set in squat stance. 
- Perform each set with a light weight or as prescribed. 
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
% of Clean/Power Clean

Olympic Weightlifting

Saturday, July 25th, 2026 - Olympic Weightlifting 275.2

Strength

SNATCH DEADLIFT WORK
E3:30MOM3: Snatch Segment Deadlift
- Perform each rep as... 
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: 3 @ 78%
2nd set: 3 @ 78%
3rd set: 3 @ 78%
% of Snatch

Accessory

A) E1:30MOM3: Goblet Kang Squat https://youtu.be/n06DFqjNyn0?si=WfnnkEmee3Xc_g1a 
Movement Swap: Goblet Squat
- Perform each set with a moderate kettlebell. 
- Reps should be slow and controlled.
TOTAL 8-10 REPS PER SET


B) E1:30MOM3: Straight Arm Weight Plate Russian Twist https://youtu.be/teFvO9ZMkJc?si=4wB3sLyZQnYstOWx 
- Perform each set with a moderate plate.
- Reps should be slow and controlled.
TOTAL 8-10 REPS PER SET

Cooldown

1-2 Rounds Not for Time
- Focus on relaxed breathing during the cool down. 
A) 1x 30s-1:00 Pole Rhomboid Stretch
B) 2x 30s-1:00 Banded Shoulder Distraction w/ Flexion (1 per arm)
C) 1x 30s-1:00 Standing Pancake Stretch
D)1x 30s-1:00 Banded Hip Distraction Figure 4

Strength

Sunday, July 26th, 2026 - Overhead Press

General Warm-Up

2 Rounds
10 Scap Push Ups
10 Band Face Pulls
10 Band Y Raises
10 Band Overhead Press

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Med Ball Chest Pass
5 Empty Bar Shoulder Press With A 5 Second Eccentric

Neural Warm-Up

Single Arm DB Push Press: 1 Minutes On The Minute X 5 Rounds
4 Reps Per Side

Main Strength

Strict Overhead Press: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 82.5% 1 RM

Accessory

Arnold Press 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
DB Lateral Raise Hold 3 Sets X 20-40 Seconds. Every 1.5 Minutes On The Minute.

Cooldown

Optional

Hold Each For 30 Seconds
Band Lat Stretch Per Side
Shoulder Across The Chest Stretch Per Side
Overhead Tricep Stretch Per Side