Workouts

Today & Previous Upcoming
Bootcamp

Thursday, October 22nd, 2026 - Bootcamp

General Warm-Up

1 Round
4 Minutes Shuttle Runs
15 Full Range of Motion DB Front Raises
60 Second DB Rear Fly Hold
2 Rounds
8 DB Push Press
Round 1) 3 Strict Pull Ups or 8 Ring Rows / Round 2) 6 Kipping Pull Ups or 10 Ring Rows

Strength

Build to a Heavy Overhead Press Single or 1 Rep Max in 20 Minutes. as the Weights Get Heavier Increase Rest Periods.

Secondary Strength

Every 1 Minute on the Minute × 9 Minutes
Minutes 1-4-7).8-12 DB Back Fly
Minutes 2-5-8) 8-12 Barbell Good Mornings
Minutes 3-6-9).8-12 Buso Ball DB Pull Overs

WOD

AMRAP / For Reps
Workout Format

For 10 Minutes

Elite

10 DB Push Press (50/35)
100ft DB Overhead Carry
10 Pull Ups

Competitive

10 DB Push Press (35/25)
100ft DB Overhead Carry
15 Ring Rows

Performance

10 DB Push Press (25/15)
100ft DB Overhead Carry
10 Ring Rows

Stimulus

You should be able to move quickly through this workout, go right from your push press into the overhead carry unbroken in the early minutes and try to hold that as long as possible. The pull ups scale should be at an easy level for you.

Bootcamp

Friday, October 23rd, 2026 - Bootcamp

General Warm-Up

1 Round
3 Minutes Echo Bike
15 Glute Bridges
5 Broad Jumps
2 Rounds
7/5 Cal Echo Bike Sprint
8 Sit Ups
10 Lunges
5 Burpees

Strength

Build to a Heavy Deadlift Single or 1 Rep Max in 20 Minutes. as the Weights Get Heavier Increase Rest Periods.

WOD

AMRAP / For Reps
Workout Format

For 30 Minutes

Elite

30/23 cals echo bike
15 sit ups
30 burpee jump lunge complexhttps://www.youtube.com/watch?v=XKmKefBhbM8

Competitive

30/23 Cals Echo Bike
15 Sit Ups
30 Burpee Lunge Complex

Performance

23/17 Cals Echo Bike
15 Crunches
20 Burpee Lunge Complex

Stimulus

This is a long, leg heavy workout that should be paced at a slow but steady speed. Expect to be on the bike for a decent amount of time and i would suggest going step ups early on the burpee complex.

Strength

Friday, October 23rd, 2026 - Deadlift

General Warm-Up

2 Rounds
10 Reverse Lunges
10 Glute Bridge
10 Barbell Jefferson Curl
10 Empty Bar Bent Over Row
16 Cossack Squats
30 Second Plank
30 Seconds Side Plank per Side

Specific Warm-Up

Deadlift: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM
1 @ 80% 1RM
1 @ 85% 1RM
1 @ 90% 1RM

Main Strength

Deadlift: Build to a Heavy One Rep Max / Rest 2-5 Minutes After Each Attempt / Use the Remainder of Class Time, If You Finish Before Class Is Over Move on to Accessories.

Accessory

Perform as a Superset
A1) Front Squats 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Pull Ups 3 Sets × 5-10 Reps. Every 2 Minutes on the Minute

Cooldown

Hold each for 30 seconds
Hamstring stretch per side
Hipflexor stretch per side
Figure 4 stretch per side
Childs pose stretch

Olympic Weightlifting

Saturday, October 24th, 2026 - Olympic Weightlifting 287.1

General Warm-Up

2 Rounds: 10 minute cap
A) 6x Plate Front Raise w/ light plate
B) 6x Plate OHS w/ light plate
C) 6x Good Morning w/ empty bar
D) 6x 90-90 Hip Rolls

Strength

PUSH PRESS & JERK WORK


E1:30MOM4: Push Press + Jerk


- Perform each set as...
2 Push Press + 1 Split Jerk/1 Push Jerk


TOTAL 3 REPS PER SET
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
% of Push Press
 
SNATCH TECHNIQUE PRIMER/WARM UP 
E2:00MOM2: Tempo/Slow Snatch Pull
- Perform each set with a 5s tempo pull to allow focus on positions of the pull.
- Aim to reach full leg extension at the top of the pull.
1st set: 3 @ 60%
2nd set: 3 @ 65%
% of Snatch/Power Snatch

SNATCH WORK
E2:00MOM4: Tempo/Slow Pull Snatch
- Perform each set with a 5s tempo pull to allow focus on positions of the pull.
- Aim to reach full leg extension at the top of the pull.
1st set: 2-3 @ 70%
2nd set: 2-3 @ 75%
3rd set: 1-2 @ 80%
4th set: 1-2 @ 80%
% of Snatch/Power Snatch

CLEAN TECHNIQUE PRIMER/WARM UP 
E2:00MOM2: Tempo/Slow Clean Pull
- Perform each set as with a 5s tempo pull to allow focus on positions of the pull.
- Aim to reach full leg extension at the top of the pull.
1st set: 3 @ 60%
2nd set: 3 @ 65%
% of Clean/Power Clean

CLEAN WORK
E2:00MOM4 OR REST 2:00 PER SET
- Perform each set with a 5s tempo pull to allow focus on positions of the pull.
- Aim to reach full leg extension at the top of the pull.
1st set: 2-3 @ 70%
2nd set: 2-3 @ 75%
3rd set: 1-2 @ 80%
4th set: 1-2 @ 80%
% of Clean

Olympic Weightlifting

Saturday, October 24th, 2026 - Olympic Weightlifting 287.2

Strength

FRONT SQUAT WORK
E3:30MOM4
- Perform each set as...
1st & 2nd set: 2x 2s Pause FS + 2 FS
TOTAL 4 REPS PER SET
3rd & 4th set: 1x 2s Pause FS + 2 FS
TOTAL 3 REPS PER SET
NOTE: Complete each set as prescribed or adjust where necessary. 
1st set: 4 @ 65%
2nd set: 4 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 80%
% of Front Squat

Accessory

A) 3 Rounds: 1:30 REST + 1:30 REST: Sandbag Bearhug Carries https://youtu.be/jb9Ge6SP8IA?si=zotAZ3G52D7O3Q28 
- Perform each set with a moderate sandbag or a weight that is manageable for all sets.
STEPS = REPS

B) 3 Rounds: 1:30 REST + 1: 00 REST: Weighted Hollow Hold https://youtu.be/aqet70KyAbk?si=qLQAuRP9w5BVX2f4
- Perform each set with a light plate, holding to failure or max 1:30.

Cooldown

1-2 Rounds Not For Time
- Focus on relaxed breathing. 
A) 1x 30s-1:00 Shoulder Extension Stretch on Floor
B) 1x 30s-1:00 Weighted Butterfly Stretch w/ light or moderate dumbbells
C) 6x 90-90 Glute Stretch (3 per leg)
D) 6x 30s-1:00 Banded T-Spine Opener (3 per side)

Strength

Sunday, October 25th, 2026 - Overhead Press

General Warm-Up

2 Rounds
10 Band Pull Aparts
10 Band Face Pulls
10 Scap Push Ups
10 Light DB Lateral Raises
8 Push Ups or Knee Push Ups
10 Dual DB Bent Over Rows

Specific Warm-Up

Strict Overhead Press: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM
1 @ 80% 1RM
1 @ 85% 1RM
1 @ 90% 1RM

Main Strength

Strict Overhead Press: Build to a Heavy One Rep Max / Rest 2-5 Minutes After Each Attempt / Use the Remainder of Class Time, If You Finish Before Class Is Over Move on to Accessories.

Accessory

Perform as a Superset
A1) Strict Hand Stand Push Ups 3 Sets × 5-10 Reps. Every 2 Minutes on the Minute.
A2) Inverted Row 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute

Cooldown

Hold each for 30 seconds
Band lat stretch per side
Shoulder across the chest stretch per side
Overhead tricep stretch per side

Bootcamp

Monday, October 26th, 2026 - Bootcamp

General Warm-Up

2 Round
1 Minute of Plate Hops
1 Minute of Plate Ground to Overhead
1 Minute of Plate Toe Taps
8 Inchworm to Push up to Downard Dog

Strength

For 14 Minutes Practice Skipping Skills
Singles
Single Leg Skips
Jumping Jack Skips
Doubles
Cross Overs
Double Cross Overs
Talk with Your Coach About What Could Be Corrected or Drills to Help Achieve Whichever Skill You’re Trying to Accomplish or Work on Today.

Secondary Strength

Every 1.5 Minute on the Minute × 6 Rounds
Odd Minutes) 8-12 DB Bent Over Row
Even Minutes) 8 per Side Weighted Side Plank Dips

WOD

For Time
Workout Format

For Time (Time Cap: 14 Minutes)

Elite

50-40-30-20-10
Double Unders
30-25-20-15-10
Push Ups

Competitive

50-40-30-20-10
Double Under Attempts
25-20-15-10-5
Push Ups

Performance

50-40-30-20-10
Single Unders
25-20-15-10-5
Knee or Elevated Push Ups

Stimulus

The push ups for elites should be no more than 2 sets each and competitive athletes should be done in sets of 5 or more. Rests should be short.

Strength

Monday, October 26th, 2026 - Squat

General Warm-Up

2 Rounds
10 Dynamic Squat to Hinge
10 Walking Lunge
15 Barbell Romanian Deadlift
16 Alternating Side Lunges
30 Second Farmer Hold
30 Seconds Deep Squat Hold

Specific Warm-Up

Back Squats: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
5 @ 45% 1RM
5 @ 50% 1RM

Main Strength

Back Squat: 2 Minutes on the Minutes × 3 Rounds
5 Reps @ 55% 1RM.

Secondary Strength

A1) DB Romanian Deadlift 3 Sets × 8-12 Reps / Rest 1.5 Minutes
B1) Walking Lunges 3 Sets × 5-8 Reps per Side / Rest 1.5 Minutes
C1).sissy Squat 3 Sets × 5-10 Reps / Superset with C2
C2) Plank Hold 3 Sets × 30-45 Seconds / Rest 1.5 Minutes

Cooldown

Hold Each for 30-45 Seconds
Squat Hold
Deep Lunge Hip Flexor Stretch per Side
Adductor Frog Stretch
Seated Hamstring Stretch

Bootcamp

Tuesday, October 27th, 2026 - Bootcamp

General Warm-Up

1 Round
2 Minutes Echo Bike Building Intensity
15 Dynamic Squat to Hinge
15 Bent Over Y Raises
2 Rounds
5 Empty Bar Front Squat
5 Empty Bar Hang Muscle Clean
5 Empty Bar Hang Squat Clean
5 Sit Ups
3 Burpees
5 Cal Bike Sprint

Strength

For 15 Minutes Build to a Heavy 10 Rep Front Squat. This Is Not a 10 Rep Max Test However You May Feel Good and Wish to Try a 10 Rep Max. as the Weights Get Heavier, Increase Your Rest Periods Taking Anywhere from 45 Seconds to 2 Minutes Between Sets.

Secondary Strength

Every 1.5 Minute on the Minute × 3 Rounds
5-8 Reps per Side Single Leg Barbell Deadlift

WOD

AMRAP / For Reps
Workout Format

20 Minute AMRAP in Pairs

Elite

Partner a
5 curtis p (115/75)https://www.youtube.com/shorts/m87oMK0aPU4
20 sit-ups
15/12 cal bike
10 burpees over the bar
Partner b
Plank hold

Competitive

Partner a
5 curtis p (95/65)https://www.youtube.com/shorts/m87oMK0aPU4
20 sit-ups
15/12 cal bike
10 burpees over the bar
Partner b
Plank hold

Performance

Partner a
5 curtis p (75/55)https://www.youtube.com/shorts/m87oMK0aPU4
20 sit-ups
12/9 cal bike
10 burpees over the bar
Partner b
Knee plank hold

Stimulus

This workout is brought to you by carrie. One partner works while the other holds a plank. Reps/calories only count while the plank is being held. Switch whenever you want, but finish each movement before moving on.

Bootcamp

Wednesday, October 28th, 2026 - Bootcamp

General Warm-Up

1 Round
2 Minutes Row
15 Empty Bar Behind the Neck Press
15 Back Supported Empty Bar or Dumbbell Pull Over
2 Rounds
Rnd1) 5 Push Ups / Rnd 2) 8 Empty Bar Bench Press
Rnd 1) 10 Ring Rows / Rnd 2) 3 Strict Pull Ups or 5 Harder Ring Rows
10/7 Cal Row Sprint

Strength

Every 4 Minutes on the Minute × 3 Rounds
10 Bench Press @ 50-60% 1RM
40-50% of Max Pull up Reps (If You Can Do 3 or Less Reps You Should Scale Down to Rows or Bands)

Secondary Strength

Every 1 Minute on the Minute × 6 Rounds
Odd Minutes). 10-15 Rear Delt Flys
Even Minutes). 10-15 DB Arnold Press

WOD

For Time
Workout Format

For Time (Time Cap: 12 Minutes)

Elite

21-15-9
Kipping Pull Ups
40-30-20
Row Cals

Competitive

21-15-9
Jumping Pull Ups
40-30-20
Row Cals

Performance

21-15-9
Ring Rows
35-25-15
Row Cals

Stimulus

The Pull Ups for This Workout Should Be Fairly Easy, Fresh You Should Be Able to Do 15-20 Reps Unbroken of Whichever Scale You Pick. the Row Is to Be Steadily Worked Through Level Gas in the Tank to Go Right into Your Pull Ups.

Strength

Wednesday, October 28th, 2026 - Bench Press

General Warm-Up

2 Rounds
10 Arm Circles per Direction
10 Band Elbowing Row
10 Band Face Pulls
10 Scap Push Ups
8 Push Ups or Knee Push Ups
10 Inverted Row

Specific Warm-Up

Bench Press: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
5 @ 45% 1RM
5 @ 50% 1RM

Main Strength

Bench Press: 2 Minutes on the Minutes × 3 Rounds
5 Reps @ 55% 1RM.

Secondary Strength

A1) DB Bench Press 3 Sets × 8-12 Reps / Rest 1.5 Minutes
B1) Single Arm DB Row 3 Sets × 8-12 Reps per Side / Rest 1.5 Minutes
C1).rear Delt Fly 3 Sets × 10-15 Reps / Superset with C2
C2) Hollow Hold 3 Sets × 30-45 Seconds / Rest 1.5 Minutes

Cooldown

Hold each for 30 seconds
Doorway pec stretch
Band lat stretch per side
Tricep overhead stretch per side

Bootcamp

Thursday, October 29th, 2026 - Bootcamp

General Warm-Up

1 Round
2 Minutes of Skipping
8 per Side Single DB Deadlift, Curl, and Press
30 Seconds Extended Plank
2 Rounds
5 Clean Deadlift
5 Muscle Clean
5 Power Clean
3 Squat Clean
3 Toes to Bar or 8 Leg Raises
8 Cross Over Skips or 15 Single Unders

Strength

For 20 Minutes Build to a Heavy Single Rep Clean. This Is a 1 Rep Max Test However You May Not Feel Confident to Max Out Cleans, in This Case Work Technique and Build to a Weight You Feel Comfortable with. as the Weights Get Heavier, Increase Your Rest Periods Taking Anywhere from 1 to 3 Minutes Between Sets.

Secondary Strength

Every 1.5 Minute on the Minute × 3 Rounds
Minutes). 8-12 Weighted Ab Mat Sit Up

WOD

For Time
Workout Format

4 Rounds for Time (Time Cap: 14 Minutes)

Elite

10 Toes to Bar
15 Alternating DB Snatches (70/45)
25 Cross Overs

Competitive

15 Hanging Leg Raises
15 Alternating DB Snatches (50/35)
25 Cross Overs

Performance

15 Hanging Knee Raises
15 Alternating DB Snatches (35/25)
30 Single Unders

Stimulus

Manage the shoulder and grip fatigue by taking short breaks between movements. You should be able to move smoothly through the workout without hitting muscular failure.

Bootcamp

Friday, October 30th, 2026 - Bootcamp

General Warm-Up

1 Round
2 Minute Row
16 Alternating Assisted Side Lunges
10 Med Ball Clean and Press
2 Round
10/7 Cal Row Sprint
8 DB Reverse Lunges
2 Sand Bag Bear Hug Suttle

Strength

For 12 Minutes Build to a Heavy 8 Rep Push Press. This Is Not a 8 Rep Max Test However You May Feel Good and Wish to Try a 8 Rep Max. as the Weights Get Heavier, Increase Your Rest Periods Taking Anywhere from 45 Seconds to 2 Minutes Between Sets.

WOD

AMRAP / For Reps
Workout Format

Every 2 Minutes on the Minute Each for 30 Minute

Elite

Max Row Meters
16 DB Reverse Lunges (35/25)
Max Sand Bag Bear Hug Shuttles (100/70)

Competitive

Max Row Meters
16 DB Reverse Lunges (25/15)
Max Sand Bag Bear Hug Shuttles (70/50)

Performance

Max Row Meters
16 Reverse Lunges
Max Sand Bag Bear Hug Shuttles (50/30)

Stimulus

This Is a Grunt Work Endurance Workout, You Shouldn’t Hit Failure on Any One Thing but Feel Total Body Fatigue. During the Whole Workout You Should Be Able to Move at a Steady Pace. Each Movement Gets a 2 Minute Interval Not 2 Minutes to Do All the Movements.

Strength

Friday, October 30th, 2026 - Deadlift

General Warm-Up

2 Rounds
10 Reverse Lunges
10 Glute Bridge
10 Barbell Jefferson Curl
10 Empty Bar Bent Over Row
16 Cossack Squats
30 Second Plank
30 Seconds Side Plank per Side

Specific Warm-Up

Deadlift: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
5 @ 45% 1RM
5 @ 50% 1RM

Main Strength

Deadlift: 2 Minutes on the Minutes × 3 Rounds
5 Reps @ 55% 1RM.

Secondary Strength

A1) Stiff Leg Deadlift 3 Sets × 8-12 Reps / Rest 1.5 Minutes
B1) Chin up 3 Sets × 8-12 Reps / Rest 1.5 Minutes
C1).barbell Glute Bridge 3 Sets × 8-12 Reps / Superset with C2
C2) Side Plank 3 Sets × 30-45 Seconds per Side / Rest 1.5 Minutes

Cooldown

Hold each for 30 seconds
Hamstring stretch per side
Hipflexor stretch per side
Figure 4 stretch per side
Childs pose stretch

Strength

Sunday, November 1st, 2026 - Overhead Press

General Warm-Up

2 Rounds
10 Band Pull Aparts
10 Band Face Pulls
10 Scap Push Ups
10 Light DB Lateral Raises
8 Push Ups or Knee Push Ups
10 Dual DB Bent Over Rows

Specific Warm-Up

Overhead Press: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
5 @ 45% 1RM
5 @ 50% 1RM

Main Strength

Overhead Press: 2 Minutes on the Minutes × 3 Rounds
5 Reps @ 55% 1RM.

Secondary Strength

A1) DB Arnold Press 3 Sets × 8-12 Reps / Rest 1.5 Minutes
B1) Band Face Pull 3 Sets × 10-15 Reps / Rest 1.5 Minutes
C1).overhead Tricep Extension 3 Sets × 10-15 Reps / Superset with C2
C2) Bicep Curl 3 Sets × 10-15 Reps / Rest 1.5 Minutes

Cooldown

Hold each for 30 seconds
Band lat stretch per side
Shoulder across the chest stretch per side
Overhead tricep stretch per side