WODs

Bootcamp

Thursday, October 23rd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
25 Jumping Jacks
10 KB Rows
10 KB Deadlift

Strength ~ Back Squat

20 Minutes To Build To A 1 Rep Max Below Is A Progression You Can Follow.
10 Reps @ Empty Bar
Every 2.5 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

WOD

Workout Format
4 Rounds (Time Cap: 15 Minutes)
Competitive
250m Row
10 Deadlifts (155/110)
50 Double Unders
Performance
250m Row
10 Deadlifts (135/95)
85 Single Unders
Lifestyle
200m Row
10 Deadlifts
50 Single Unders
Stimulus Points
Try To Go Unbroken During The Skipping
Expect Lower Back Fatigue

Accessory

Every 1 Minute On The Minute X 3 Rounds
1). 8 Strict Leg Raises
2). 30 Seconds Dead Hang

Notes

Cool Down & Dismissal
100m Walk
Pigeon Pose Stretch
Upper Back On Rig Stretch
Strength

Wednesday, October 22nd, 2025 – Bench Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
Coach Guided (Perform As Many Reps As Coach Needs To Address Class Technique)
15 Empty Bar Bench Press

Strength

Bench Press
Build To A Heavy Single Or 1 Rep Max, Percentages And Intervals Below Are A Suggestion, Take As Long As You Need To Establish The Max, Rest A Minimum Of 2 Minutes Between Attempts.
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

Accessory

8 Rounds Every 2 Minutes On The Minute
1) 8-12 Push Ups
2) 30 Seconds Hollow Hold

Notes

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, October 22nd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Band Shoulder Press
10 Band Deadlift
30 Seconds Air Bike

Skill - Kipping Toes To Bar

Hanging Hollow To Arch Holds
Kip To Knee Raise
Kipping Knees To Chest
Kipping Toes To Bar

WOD

Workout Format
22 Minute AMRAP ~ In Pairs ~ Split Reps
COMPETITVE
80 Push Press (75/50)
60 Burpees
40/30 Cal Air Bike
Performance
80 Push Press (45/35)
60 Burpees
40/30 Cal Air Bike
Lifestyle
50 Push Press (45/35)
40 Elevated Burpees
30/20 Cal Air Bike
Stimulus Points
Shoulder Endurance
Don’t Sprint The Bike

Accessory

Every 1 Minute On The Minute X 3 Rounds
1). 12 Face Pulls
2). 15 Seconds Side Plank Clam Shell Per Side

Notes

Cool Down & Dismissal
100m Walk
Shoulder Cross Body Stretch
Hip Flexor Stretch
Bootcamp

Tuesday, October 21st, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Seconds Dead Hang
10 Sit Ups
10 Band Good Morning
10 Band Pull Aparts

Strength

Strength - Strict Press

20 Minutes To Build To A 1 Rep Max Below Is A Progression You Can Follow.
10 Reps @ Empty Bar
Every 2.5 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

WOD

Workout Format
12 Minute AMRAP
COMPETITVE
20 Pull Ups
15 Sit Ups
10 Double Dumbbell Deadlifts (50/35)
Performance
20 Jumping Pull Ups
15 Sit Ups
10 Double Dumbbell Deadlifts (35/25)
Lifestyle
15 Ring Rows
10 Sit Ups
10 Double Dumbbell Deadlifts (35/25)
Stimulus Points
Break Early And Often During The Pull Ups
Go Unbroken With The Sit Ups And DB Deadlifts

Notes

Every 1 Minute On The Minute X 3 Rounds
1). 15 Band Tricep Push Down
2). 15 Seconds Single Arm Db Overhead Hold Per Side

Notes

Cool Down & Dismissal
100m Walk
Prayer Stretch
Forward Fold
Strength

Monday, October 20th, 2025 – Squat Class

General Warm-Up

20 Leg Swings Per Side
20 Torso Twists
20 Band Pull Aparts
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Strength

Build To A Heavy Single Or 1 Rep Max, Percentages And Intervals Below Are A Suggestion, Take As Long As You Need To Establish The Max, Rest A Minimum Of 2 Minutes Between Attempts.
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

Accessory

8 Rounds Every 2 Minutes On The Minute
1) 16 Walking Lunges
2) 30 Seconds Plank

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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, October 20th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
5 Inchworms
10 Med Ball Squat Clean
10 Med Ball Overhead Press

Strength

Strength - Deadlift

10 Reps @ Empty Bar
20 Minutes To Build To A 1 Rep Max Below Is A Progression You Can Follow.
Every 2.5 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

WOD

Workout Format
For Time (Time Cap 10 Minutes)
12-9-6-6-9-12
COMPETITVE
Push Ups
3 Squat Clean (135/95)
Performance
Push Ups
3 Squat Clean (95/65)
Lifestyle
Elevated Push Ups
3 Squats Clean

Notes

Push To Go Unbroken For Each Set Of Push Ups

Notes

Every 1 Minute On The Minute X 3 Rounds
1). 15 Band Row
2). 30 Seconds Hollow Hold

Notes

Cool Down & Dismissal
100m Walk
Doorway Chest Stretch
Quad Stretch
Strength

Sunday, October 19th, 2025 – Overhead Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Seated Dumbbell Press
2) 6 Reps: Single Arm Dumbbell Row Per Side
3) 8 Reps: Straight Bar Dips

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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

Notes

Shoulder Press
Every 3.5 Minutes On The Minute x 3 Rounds
3 Reps @ 95% 1 Rep Max
Olympic Weightlifting

Saturday, October 18th, 2025 – Olympic Weightlifting 238.2

Accessory

A) Bent Over DB See Saw Row
E1:30MOM3: TOTAL 12 REPS PER SET
Perform each set with moderate dumbbells.
B) Jack Knives
E1:30MOM3: TOTAL 10 REPS PER SET

Cool Down

Optional
2 Rounds Not For Time
A) 1x Shoulder Extension on Floor w/ 15s hold
B) 6x 5s hold Quad Stretch
C) 6x 5s hold Band Hip Distraction

FRONT SQUAT

E3:00MOM7
1st set: 4 @ 70%
2nd set: 4 @ 75%
3rd set: 3 @ 80%
4th set: 2 @ 85%
5th set: 1 @ 90%
6th set: 1 @ 90%
7th set: 1 @ 90%
% of Front Squat
Olympic Weightlifting

Saturday, October 18th, 2025 - Olympic Weightlifting 238.1

Warm Up - 3 Rounds-Not-For-Time

A) 5x 3-5s hold PVC Standing Lat Opener
B) 5 Band Pull Apart
C) 10 Band Monster Walk
D) 10 Standing Hip CARs

BARBELL WARM UP

Complete the below w/ an empty bar.
A) 3 sets: 3 Pause Split Jerk w/ 2s pause dip & 2s pause catch
B) 3 sets: 2 Tall Snatch Drop Power + 2 Tall Snatch Drop Full
C) 3 sets: 3 Tall Clean

SNATCH

E1:30MOM6
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 3 @ 75%
5th set: 2 @ 80%
6th set: 1 @ 85%
% of Snatch

C&J

E1:30MOM6
Perform each set as...
1st & 4th set: 2 Clean + 1 Split Jerk NOTE: Can be adjusted between 70-75% of C&J.
TOTAL 3 REPS PER SET
Other Sets: 1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 2 @ 85%
4th set: 3 @ 75%
5th set: 2 @ 80%
6th set: 2 @ 85%
% of C&J
Strength

Friday, October 17th, 2025 – Deadlift

General Warm-Up

20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
Coach Guided (perform as many reps as coach needs to address class technique)
Empty Bar Deadlift

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Sumo Deadlift
2) 6 Reps Per Side: Bulgarian Split Squat
3) 30 Seconds: Farmer Hold

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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

Deadlift

Every 3.5 Minutes On The Minute x 3 Rounds
3 Reps @ 95% 1 Rep Max 
Bootcamp

Friday, October 17th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Dumbbell Bent Over Row
8 Goblet Squat
4 High Plank Lateral Walk Over Dumbbells

Strength - Strict Press

3 Sets X 3-5 Reps @ 85% 1Rm (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format
15 Minute AMRAP
Competitive
5 Chest To Bar Pull Up
10 Dumbbell Bench Press (50/35)
20 Walking Lunges
Performance
5 Pull Up
10 Dumbbell Bench Press (35/25)
20 Walking Lunges
Lifestyle
5 Ring Rows
10 Dumbbell Bench Press
20 Assisted Lunges
Stimulus Points
Unbroken Early, But Break Before Failure In The Later Minutes

Accessory

Every 1 Minute On The Minute X 3 Rounds
1). 16 Gorilla Rows
2). 30 Seconds Cobra Hold

Notes

Cool Down & Dismissal
100m Walk
Prayer Stretch
Quad Stretch
Chest Stretch
Bootcamp

Thursday, October 16th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
15 Band Good Morning
15 Band Overhead Press

Strength/Strength/Skill Work ~ Deadlift

3 Sets X 3-5 Reps @ 95% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format
4 Rounds (Time Cap: 8 Minutes)
Competitive
250m Row
16 Single Db Snatch (35/25)
Performance
250m Row
16 Single Db Snatch (25/15)
Lifestyle
250m Row
16 Single Db Hang Snatch
Stimulus Points
Go Hard On The Row
Unbroken On The Db Snatches

Accessory

Every 1 Minute On The Minute X 3 Rounds
1). 15 Band Lat Pull Down
2). 30 Seconds Plank

Notes

Cool Down & Dismissal
100m Walk
Upper Back Stretch
Shoulder Across The Chest Stretch
Strength

Wednesday, October 15th, 2025 – Bench Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
Coach Guided (Perform As Many Reps As Coach Needs To Address Class Technique)
15 Empty Bar Bench Press

Strength

Bench Press
Every 3.5 Minutes On The Minute x 3 Rounds
3 Reps @ 95% 1 Rep Max

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Close Grip Bench Press
2) 6 Reps: Bent Over Dumbbell Row
3) 12 Reps: Dumbbell Skull Crusher

Notes

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, October 15th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Forward Legs Swings Per Side
20 Lateral Leg Swings Per Side
10 Push Up To Downward Dog
In Remain Time Air Bike Slowly Increasing The Intensity Ever 20-30 Seconds

Strength - Bench Press

3 Sets X 3-5 Reps @ 95% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format
4 Rounds for Calories
COMPETITVE
1 Minute Air Bike Max Cals
Rest 4 Minutes
Performance
1 Minute Air Bike Max Cals
Rest 4 Minutes
Lifestyle
1 Minute Air Bike Max Cals
Rest 4 Minutes
Stimulus Points
Legs Will Burn
Maintain Intensity For Each Round

Accessory

Every 1 Minute On The Minute X 3 Rounds
1). 12 Hammer Curls
2). 30 Seconds Glute Bridge Hold

Notes

Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Childs Pose
Bootcamp

Tuesday, October 14th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
50 Skips
10 Med Ball Deadlifts
10 Med Ball Squats

Strength

Strength - Back Squat

3 Sets X 3-5 Reps @ 95% 1rm (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format
3 Rounds (Time Cap 15 Minutes)
COMPETITVE
10 Deadlift (135/95)
15 Burpee Over Bar
60 Double Unders
Performance
10 Deadlift (95/65)
15 Burpee Over Bar
100 Single Unders
Lifestyle
10 Deadlift (135/95)
10 Burpee Over Bar
60 Single Unders

Notes

Try To Hold Unbroken Skipping

Notes

Every 1 Minute On The Minute X 3 Rounds
1). 12 Face Pulls
2). 30 Seconds Hollow Hold

Notes

Cool Down & Dismissal
100m Walk
Pigeon Stretch
Calf Stretch
Bootcamp

Monday, October 13th, 2025 - Holiday Bootcamp

General Warm-Up

Repeat For 5 Minutes
200m Run
10 Scap Pull Ups
10 Scap Push Ups
10 Squats
*After 1-2 Rounds Progress To Pull Ups And Push Ups

WOD

Workout Format
MURPH
COMPETITVE
In A Weighted Vest (20/14)
100 Pull Ups
200 Push Ups
300 Air Squats
1600m Run
Performance
1600m Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600m Run
Lifestyle
800m Run
50 Ring Rows
100 Push Ups
150 Air Squats
800m Run
Stimulus Points
Should Take About 60 Minutes Or Less
Strap In For A Long Workout

Notes

Cool Down & Dismissal
100m Walk
Quads Stretch
Prayer Stretch
Strength

Sunday, October 12th, 2025 – Overhead Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Seated Dumbbell Press
2) 6 Reps: Single Arm Dumbbell Row Per Side
3) 8 Reps: Straight Bar Dips

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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

Notes

Shoulder Press
Every 3 Minutes On The Minute x 4 Rounds
5 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight
Olympic Weightlifting

Saturday, October 11th, 2025 – Olympic Weightlifting 237.2

Accessory

A) Bent Over DB See Saw Row
E1:30MOM3: TOTAL 12 REPS PER SET
Perform each set with moderate dumbbells.
B) Jack Knives
E1:30MOM3: TOTAL 10 REPS PER SET

FRONT SQUAT

E3:00MOM6
1st set: 4 @ 70%
2nd set: 4 @ 75%
3rd set: 3 @ 80%
4th set: 2 @ 85%
5th set: 2 @ 85%
6th set: 2 @ 85%
% of Front Squat
Olympic Weightlifting

Saturday, October 11th, 2025 - Olympic Weightlifting 237.1

Warm Up - 3 Rounds-Not-For-Time

A) 5x 3-5s hold PVC Standing Lat Opener
B) 5 Band Pull Apart
C) 10 Band Monster Walk
D) 10 Standing Hip CARs

BARBELL WARM UP

Complete the below w/ an empty bar.
A) 3 sets: 3 Pause Split Jerk w/ 2s pause dip & 2s pause catch
B) 3 sets: 2 Tall Snatch Drop Power + 2 Tall Snatch Drop Full
C) 3 sets: 3 Tall Clean

SNATCH

E1:30MOM7
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 95%
6th set: 1 @ 95%
7th set: 1 @ 95%
% of Snatch

C&J

E1:30MOM7
Perform each set as...
1st set 2 Clean + 1 Split Jerk NOTE: Can be adjusted between 70-75% of C&J.
TOTAL 3 REPS PER SET
2nd-7th set: 1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 2 @ 85%
4th set: 2 @ 90%
5th set: 2 @ 95%
6th set: 2 @ 95%
7th set: 2 @ 95%
% of C&J
Strength

Friday, October 10th, 2025 – Deadlift

General Warm-Up

20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
Coach Guided (perform as many reps as coach needs to address class technique)
Empty Bar Deadlift

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Sumo Deadlift
2) 6 Reps Per Side: Bulgarian Split Squat
3) 30 Seconds: Farmer Hold

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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

Deadlift

Every 3 Minutes On The Minute x 4 Rounds
5 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight
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