Workouts

Today & Previous Upcoming
Strength

Sunday, September 6th, 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

Main Strength

Strict Overhead Press:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 75% 1RM

Accessory

Perform as a Superset
A1) Seated Dual DB Shoulder Press 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Dual DB Rear Delt Fly 3 Sets × 10-20 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, September 7th, 2026 - Bootcamp

General Warm-Up

1 Round
200m Run
Dynamic Squat Stretch
Downward Dog to Seal
2 Rounds
200m Run
5 Burpees
5 Push Ups
10 Squats

WOD

For Time
Workout Format

4 Rounds for Time in Pairs

Elite

50 Burpees Split
50 Squats Split
50 Push Ups Split
800m Run Together

Competitive

50 Burpees Split
50 Squats Split
40 Push Ups Split
800m Run Together

Performance

40 Burpees Split
40 Squats Split
40 Knee Push Ups Split
800m Run Together

Stimulus

1) This Is a Holiday Workout Have Fun with It!
2) None of the Movements Should Create a Bottleneck. Split up Movements as Frequently as You’d Like and Run at a Comfortable Pace.

Cooldown

Optional

Chest Stretch
Quad Stretch

Strength

Monday, September 7th, 2026 - Squats

General Warm-Up

2 Rounds
10 Air Squats
10 Walking Lunge
10 Barbell Stiff Leg Deadlift
10 KB Swing
16 Alternating Side Lunges
30 Second Hollow Hold
30 Seconds Deep Squat Hold

Specific Warm-Up

Back Squats: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM

Main Strength

Back Squat: 3 Minutes on the Minutes × 5 Rounds
5 Reps @ 77.5% 1RM

Accessory

Perform as a Superset
A1) DB Sumo Deadlift 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Front Squat 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute

Cooldown

Optional

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

Bootcamp

Tuesday, September 8th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Seconds Echo Bike
15 PVC Pass Overs
15 PVC Behind the Neck Press
2 Rounds
7/5 Cal Echo Bike Sprint
5 Push Ups
8 DB Strict Overhead Press

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Bench Press 5 Reps @ 77.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 5-10 Strict Pull Ups
Even Minutes). 8-15 DB Reverse Flys

WOD

For Time
Workout Format

5 Rounds for Time (Time Cap: 17 Minutes)

Elite

12/9 Cal Bike
30 DB Shoulder to Overhead (40/30)
Rest 1 Minutes

Competitive

12/9 Cal Bike
30 DB Shoulder to Overhead (30/20)
Rest 1 Minutes

Performance

12/9 Cal Bike
30 DB Shoulder to Overhead (20/12)
Rest 1 Minutes

Stimulus

1) This Is a Fast Interval Workout with Incomplete Rest. Try to Maintain the Same Pace Each Round with Minimal Drop Off.
2) the Shoulder to Overhead Is Meant to Be Light, Fast, and Done in Big Sets.

Cooldown

Optional

Shoulder Stretch
Quad Stretch

Bootcamp

Wednesday, September 9th, 2026 - Bootcamp

General Warm-Up

1 Round
250m Row
8 Empty Bar Jerfferson Curl
8 Empty Bar Bent Over Row Hold
2 Rounds
10/7 Cal Row Sprint
4 Strict Pull Ups or 8 Ring Rows
10 KB Swings
10 Sit Ups

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Deadlift 5 Reps @ 77.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes) 8-12 Stiff Leg Deadlifts.
Even Minutes). 6-10 Reps per Side Walking Lunges (Weighted or Not)

WOD

For Time
Workout Format

For Time (Time Cap: 16 Minutes)

Elite

50 Pull Ups
400m Row
50 Sit Ups
400m Row
50 KB Swings (50/35)
400m Row

Competitive

40 Pull Ups
400m Row
40 Sit Ups
400m Row
40 KB Swings (35/25)
400m Row

Performance

30 Jumping Pull Ups
350m Row
30 Sit Ups
350m Row
30 KB Swings (35/25)
350m Row

Stimulus

1) Each Row Should Take 2 Minutes or Less.
2) It’s a High Volume of Reps So Each Movement Should Be a Level You Feel Confident Doing ⅕ of the Work Before Breaking.

Cooldown

Optional

Upper Back Stretch
Hamstring Stretch

Strength

Wednesday, September 9th, 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
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM

Main Strength

Bench Press:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 77.5% 1RM

Accessory

Perform as a Superset
A1) Weighted Push Ups 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Chin Ups 3 Sets × 6-10 Reps. Every 2 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, September 10th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Second Single Unders
15 Band Face Pulls
15 Band Straight Arm Lat Pull Downs
2 Rounds
20 Double Unders or 40 Singles
8 Empty Bar Hang Muscle Cleans to Press
5 Hang Cleans

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Overhead Press 5 Reps @ 77.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Single Arm DB Row Right
Even Minutes). 8-12 Single Arm DB Row Left

WOD

For Time
Workout Format

For Time (Time Cap: 8 Minutes)

Elite

21 Hang Clean (115/80)
60 Double Unders
15 Hang Clean
30 Double Unders
9 Hang Clean
15 Double Unders

Competitive

21 Hang Clean (95/65)
40 Double Unders or 80 Singles
15 Hang Clean
20 Double Unders or 40 Singles
9 Hang Clean
10 Double Unders or 20 Singles

Performance

21 Hang Clean (75/65)
60 Single Unders
15 Hang Clean
40 Single Unders
9 Hang Clean
20 Single Unders

Stimulus

1) Quick Sprint Workout So You Should Be Able to Do the Double Unders Without Too Many Breaks.
2) the Barbell Cycle Should Be Unbroken.

Cooldown

Optional

Shoulder Stretch
Calf Stretch

Bootcamp

Friday, September 11th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Jumping Jacks
30 Sec Deadhang
10 Kip Swings
2 Rounds
8 Squats
8 Alternating Lunges
3 Toes to Bar or 6 Leg Raises
3 Strict Pull Ups or 8 Ring Rows

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Back Squat 5 Reps @ 77.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes) 8-12 Barbell Split Squat Right.
Even Minutes). 8-12 Barbell Split Squat Left

WOD

AMRAP / For Reps
Workout Format

12 Minutes

Elite

10 Alternating Jump Lunges
10 Toes to Bar
10 Alternating Jump Lunges
5 Chest to Bar

Competitive

10 Alternating Jump Lunges
6 Toes to Bar
10 Alternating Jump Lunges
6 Pull Ups

Performance

10 Alternating Lunges
10 Leg Raises
10 Alternating Jump Lunges
10 Jumping Pull Ups

Stimulus

1) the Bar Work Is Going to Get Hard Quickly So Break as Often as Needed, Don’t Be Afraid to Shake It Out After the Jump Lunges.
2) Fresh the Bar Work Should Look Easy, Pick the Appropriate Scale.

Cooldown

Optional

Glute/lower Back Stretch
Forearm Stretch

Strength

Friday, September 11th, 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

Main Strength

Deadlift:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 77.5% 1RM

Accessory

Perform as a Superset
A1) DB Walking Lunges 3 Sets × 8-12 Reps per Side. Every 2 Minutes on the Minute.
A2) Bent Over Barbell Rows 3 Sets × 5-10 Reps. Every 2 Minutes on the Minute

Cooldown

Optional

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

Strength

Sunday, September 13th, 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

Main Strength

Strict Overhead Press:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 75% 1RM

Accessory

Perform as a Superset
A1) Seated Dual DB Shoulder Press 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Dual DB Rear Delt Fly 3 Sets × 10-20 Reps. Every 2 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