WODs

Olympic Weightlifting

Saturday, February 14th, 2026 – Olympic Weightlifting 255.2

Secondary Strength Movement

Back Squat

E3:30MOM3
1st set set: 8 @ 65%
2nd set: 6 @ 70%
3rd set: 6 @ 75%
% of Back Squat

Accessory

A) E1:30MOM3: Seated DB/KB Press
- Perform with moderate dumbbells or kettlebells.
- Reps should be slow and controlled.
- Focus on maintaining an upright torso and pressing in line with your torso.
TOTAL 10 REPS PER SET
B) E1:30MOM3: Wall Supported RDL
- Perform with moderate dumbbells.
- Reps should be slow and controlled.
TOTAL 12 REPS PER SET (6 PER LEG)
C) E1:30MOM3: Banded Bird Dog
E1:30MOM3
- Perform each set with a medium resistance band.
- Opposite arm and opposite leg perform together.
TOTAL 12 REPS PER SET (6 PER LEG)

Cool Down

Optional
2 Rounds Not For Time
A) 2x 15s Band Shoulder Opener (1 per arm)
B) 2x 15s Banded Hip Distraction Figure 4 (1 per leg)
C) 2x 15s Standing Quad Stretch (1 per leg)
Olympic Weightlifting

Saturday, February 14th, 2026 - Olympic Weightlifting 255.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x Band Pull Apart
B) 10x Plate Halo w/ light plate
C) 10x Plate OHS w/ light plate
D) 10x Hip Circles (5 per leg)

SNATCH WORK

E2:00MOM6: Snatch Singles
TOTAL 3 REPS PER SET
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of Snatch

C&J WORK

E2:00MOM6
Perform each set as: 2 Clean + 1 Split Jerk
TOTAL 3 REPS PER SET
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of C&J
Strength

Friday, February 13th, 2026 – Deadlift

General Warm-Up

10 Cat Cows
10 Seal To Downward Dog
16 Single Kettlebell Deadlifts
20 Band Row
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Deadlift

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 15-20 Band Hamstring Curls
2) 8-10 Per Side Lunges
3) 15-20 Lying Knee Tucks

Deadlift

Deadlift (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2.5 Minutes On The Minute
Round 1: 3 Reps @ 70% Of Working Max
Round 2: 3 Reps @ 80% Of Working Max
Round 3: AMRAP @ 90% Of Working Max
Round 4,5,6: 5-8 Reps @ 70% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
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

Friday, February 13th, 2026 - Bootcamp

General Warm-Up

1 Round
15 Y raises
15 Band Face Pulls
15 Band Upright Rows
3 rounds
10 Cal Echo Bike
8 Barbell Muscle Clean
8 Barbell Overhead Press

Skill: Push Press

Every 2 Minutes On The Minute x 4 Rounds
10 Reps @ 54% of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

WOD

Workout Format
8 Rounds in Pairs
Elite
15 Cal Echo Bike
10 Hang Squat Cleans (135/95)
*You go I go Rounds
Competitive
15 Cal Echo Bike
10 Hang Squat Cleans (95/65)
*You Go I Go Rounds
Performance
10 Cal Echo Bike
10 Hang Squat Cleans (95/65)
*You Go I Go Rounds
Stimulus Points
These are fast rounds with a rest while your partner works. Don’t pick a weight you can’t cycle quickly.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10-15 bent over DB flys
Even Minutes) 8-12 DB Tricep Extensions

Cool Down & Dismissal

Quad Stretch
Pigeon Pose Stretch
Shoulder Stretch
Bootcamp

Thursday, February 12th, 2026 - Bootcamp

General Warm-Up

1 Round
50ft shuttle jog
50ft high knees
50ft butt kicks
2 Rounds
30 sec Deadbug
30 sec side plank right
30 sec side plank left
16 single leg KB deadlift (8 per side)

Strength

Every 2:15 Minutes On The Minute x 3 Rounds
10 Reps @ 54% of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

WOD

Workout Format
EMOM
Elite
Odd: Max Shuttle Runs
Even: 8 Double KB Deadlift (70/50)
Competitive
Odd: Max Shuttle Runs
Even: 8 Double KB Deadlift (50/35)
Performance
Odd: Max Shuttle Runs
Even: 8 Double KB Deadlift (35/25)
Stimulus Points
Very posterior chain heavy with the running into the deadlifts. Try to keep moving without breaking up the deadlifts.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 second Russian Twist
Even Minutes) 8-12 DB Hammer Curls

Cool Down & Dismissal

Calf Stretch
Forwards Fold Stretch
Strength

Wednesday, February 11th, 2026 – Bench Press

General Warm-Up

12 Band Pull Aparts
12 Band Lat Pull Downs
15 Scap Push Ups
8 Band External Rotation Per Side
10 Slow Eccentric Push Ups Or Negative Push Ups
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Bench Press

Secondary Strength Movement

Bench Press

Bench Press (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2 Minutes On The Minute
Round 1: 3 Reps @ 70% Of Working Max
Round 2: 3 Reps @ 80% Of Working Max
Round 3: AMRAP @ 90% Of Working Max
Round 4,5,6: 5-8 Reps @ 70% Of Working Max
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 8-12 Incline Dumbbell Bench Press
2) 10-15 Bent Barbell Row

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, February 11th, 2026 - Bootcamp

General Warm-Up

1 Round
15 Band Y Raises
15 Band Pull Aparts
3 Rounds
40 Single Unders
50ft Single Arm DB Carry
5 Inchworms to Push up

Strength

Every 1:30 Minutes On The Minute
3 Rounds X 8-12 Reps

WOD

Workout Format
3 Rounds
Elite
200ft farmer carry (50/35)
20 Push Ups
100 Double Unders
Competitive
200ft farmer carry (40/30)
15 Push Ups
100 Double Unders or 170 Single Unders
Performance
150ft farmer carry (40/30)
10 Push Ups
100 Single Unders
Stimulus Points
This is grunt work with a bit of skill. Shoulders will be tired going into the double unders so you’ll have to focus on staying relaxed.If there isn’t enough space for the carries switch the carry to a hold and do 1 minute. 200ft is 8 gym lengths

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds cobra hold
Even Minutes) 30 seconds plank

Cool Down & Dismissal

Forearms stretch
Shoulder stretch
Bootcamp

Tuesday, February 10th, 2026 - Bootcamp

General Warm-Up

3 Rounds
300m Row
10 Barbell Good Mornings
10 Barbell Back Squat

Strength

Every 2:15 minutes on the minute x 3 Rounds
10 reps @ 54% of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

WOD

Workout Format
For Time ~ 15 Minutes TC
Elite
200m Row
50-40-30-20-10
Sit Ups
Start and End with the Row
Competitive
200m Row
50-40-30-20-10
Sit Ups
Start and End with the Row
Performance
200m Row
50-40-30-20-10
Crunches
Start and End with the Row
Stimulus Points
This is a fast row. Try to work your way through the sit ups with as few breaks as possible.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Kneeling DB Shoulder Press
Even Minutes) 10-15 DB calf raises

Cool Down & Dismissal

Pigeon pose stretch
Seal stretch
Strength

Monday, February 9th, 2026 – Squat Class

General Warm-Up

12 Deep Lunge With Twist
12 90/90 Hip Switch
12 Glute Bridge
12 Slow Eccentric Goblet Squats
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Secondary Strength Movement

Back Squat

Back Squats (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2.5 Minutes On The Minute
Round 1: 3 Reps @ 70% Of Working Max
Round 2: 3 Reps @ 80% Of Working Max
Round 3: AMRAP @ 90% Of Working Max
Round 4,5,6: 5-8 Reps @ 70% Of Working Max
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 10-15 Barbell Good Mornings
3) 15-20 Weighted Sit Ups

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
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, February 9th, 2026 - Bootcamp

General Warm-Up

20 Prone Supinated A’s
20 Prone Pronated A’s
20 Prone T’s
20 Prone Y’s
2 Rounds
30 Jumping Jacks
3 Strict Pull Ups or 8 Ring Rows
4 Inchworm to Push Ups
16 Reverse Lunges

Strength

Every 2 Minutes On The Minute x 4 Rounds
10 reps @ 54% of working max
*Final Set Is An AMRAP Minus 1-2 Reps

WOD

Workout Format
20 Min AMRAP
Elite
10 Pull Ups
10 DB Bench Press (50/35)
50 Walking Lunges
Competitive
10 Jumping Pull Ups
10 DB Bench Press (35/25)
50 Walking Lunges
Performance
10 Ring Rows
10 DB Bench Press (25/15)
50 Walking Lunges
Stimulus Points
This is a long muscular endurance workout. Let the arms recover during the lunges, take breaks when you need to.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds Side Plank Right
Even Minutes) 30 seconds Side Plank Left

Cool Down & Dismissal

Prayer stretch
Doorway chest stretch
Quad stretch
Strength

Sunday, February 8th, 2026 – Overhead Press

General Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Single Dumbbell Overhead Press Per Side
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press

Accessory

8 Rounds Every 2 Minutes On The Minute
1) 8-12 Seated Db Press
2) 6-10 Assisted Pull Ups
3) 15-20 Band Tricep Press Down

Shoulder Press

Use 90% Of Your 1 Rep Max As Your Working Max
Every 2.5 Minutes On The Minute
Round 1: 5 Reps @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP

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
Olympic Weightlifting

Saturday, February 7th, 2026 – Olympic Weightlifting 254.2

Secondary Strength Movement

Back Squat

E3:30MOM3
1st set set: 10 @ 60%
2nd set: 8 @ 65%
3rd set: 6 @ 70%
% of Back Squat

Accessory

A) E1:30MOM3: Seated DB/KB Press
- Perform with light to moderate dumbbells or kettlebells.
- Reps should be slow and controlled.
- Focus on maintaining an upright torso and pressing in line with your torso.
TOTAL 10 REPS PER SET
B) E1:30MOM3: Wall Supported RDL
- Perform with moderate dumbbells.
- Reps should be slow and controlled.
TOTAL 12 REPS PER SET (6 PER ARM)
C) E1:30MOM3: Banded Bird Dog
E1:30MOM3
- Perform each set with a medium resistance band.
- Opposite arm and opposite leg perform together.
TOTAL 12 REPS PER SET (6 PER LEG)

Cool Down

Optional
2 Rounds Not For Time
A) 10x Shoulder ER PAIL/RAIL from rig (5 per arm)
B) 2x 15s Banded Hip Distraction Figure 4 (1 per leg)
C) 2x 15s Standing Quad Stretch (1 per leg)
Olympic Weightlifting

Saturday, February 7th, 2026 - Olympic Weightlifting 254.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x Band Pull Apart
B) 10x Plate Halo w/ light plate
C) 10x Plate OHS w/ light plate
D) 10x Hip Circles (5 per leg)

SNATCH WORK

E2:00MOM6
Perform each set as: 1 Pull + 1 Power Snatch + 1 Snatch
TOTAL 3 REPS PER SET
1st set: 3 @ EMPTY BAR
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of Snatch

C&J WORK

E2:00MOM6
Perform each set as: 1 Pull + 1 Clean + 1 Split Jerk
TOTAL 3 REPS PER SET
1st set: 3 @ EMPTY BAR
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of Clean
Strength

Friday, February 6th, 2026 – Deadlift

General Warm-Up

10 Cat Cows
10 Seal To Downward Dog
16 Single Kettlebell Deadlifts
20 Band Row
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Deadlift

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 15-20 Band Hamstring Curls
2) 8-10 Per Side Lunges
3) 15-20 Lying Knee Tucks

Deadlift

Deadlift (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2.5 Minutes On The Minute
Round 1: 5 Reps @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
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

Friday, February 6th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Wall Ball Deadlifts
15 Wall Ball Rows
5 Push Ups
10 Squats

Skill: Kipping

Hanging Hollow To Arch Holds
Kip To Lever
Kipping Pull Up Singles Or Box Assisted Pull Ups
Kipping Pull Ups
Kipping Chest To Bar
Kipping Muscle Up
Dumbbell Bent Over Row
Every 1:15 Minutes On The Minute
3 Rounds X 8-12 Reps

WOD

Workout Format
15 Minute AMRAP
Elite
55 Deadlifts (225/155)
55 Wall-Ball (20/14)
55-Calorie Row
55 Push-Ups
Competitive
55 Deadlifts (155/115)
55 Wall-Ball (20/14)
50-Calorie Row
55 Push-Ups
Performance
55 Deadlifts (135/95)
55 Wall-Ball (14/10)
45-Calorie Row
55 Elevated Push-Ups
Stimulus Points
Don’t Expect To Finish Many Rounds. Do Big Sets.
2016 Open Repeat Workout

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10 Strict Hanging Leg Raises
Even Minutes) 30 Seconds Plank

Cool Down & Dismissal

Forward Fold Stretch
Hip Flexor Stretch
Bootcamp

Thursday, February 5th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
25 Plate Hops
15 Plate Ground To Overhead
5 Burpees

Strength

Every 2:15 Minutes On The Minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
1 Or More Reps X 85% 1RM
3 Reps X 80% 1RM
5 Reps X 70% 1RM

WOD

Workout Format
For Time
Elite
10 Dumbbell Snatches (50/35)
15 Burpee Box Jump-Overs (24”/20”)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs
Competitive
10 Dumbbell Snatches (35/25)
15 Burpee Box Jump-Overs (24”/20”)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs
Performance
10 Dumbbell Snatches (35/25)
15 Burpee Box Jump-Overs (20”)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs
Stimulus Points
Keep A Steady Pace And Break Snatches Far Before Failure

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10 Alternating Side Lunges With A Quick Pause At The Bottom
Even Minutes) 15 Rear Delt Flys

Cool Down & Dismissal

Hip flexor Stretch
Shoulder Stretch
Strength

Wednesday, February 4th, 2026 – Bench Press

General Warm-Up

12 Band Pull Aparts
12 Band Lat Pull Downs
15 Scap Push Ups
8 Band External Rotation Per Side
10 Slow Eccentric Push Ups Or Negative Push Ups
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Bench Press

Secondary Strength Movement

Bench Press

Bench Press (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2 Minutes On The Minute
Round 1: 5 Reps @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 8-12 Incline Dumbbell Bench Press
2) 10-15 Bent Barbell Row

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, February 4th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Barbells Deadlifts
10 Barbell Rows
10 Barbell Muscle Cleans
10 Scap Pull Ups

Strength

Every 2:15 minutes on the minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
1 Or More Reps X 85% 1RM
3 Reps X 80% 1RM
5 Reps X 70% 1RM

WOD

Workout Format
7 Minute AMRAP
Elite
10 Power Cleans (95/65)
3 Bar Muscle Ups
Competitive
10 Power Cleans (95/65)
3 Chest To Bar Pull Ups
Performance
10 Power Cleans (75/55)
3 Pull Ups
Stimulus Points
Move Fast And Go Unbroken.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Wall Sit
Even Minutes) 5 Kneeling Windmills Per Side

Cool Down & Dismissal

Forearm Stretch
Prayer Stretch
Bootcamp

Tuesday, February 3rd, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
8 Inchworms To Push Up
12 Leg Raises
20 Mountain Climbers

Strength

Every 2:15 minutes on the minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
1 Or More Reps X 85% 1RM
3 Reps X 80% 1RM
5 Reps X 70% 1RM

WOD

Workout Format
5 Rounds for Time
Elite
20 Situps
15/12 Cal Echo Bike
10 Deficit Push Ups
Competitive
20 Situps
12/9 Cal Echo Bike
10 Push Ups
Performance
15 Situps
10/7 Cal Echo Bike
8 Push Ups
Stimulus Points
Go Hard On The Bike, This Is Basically Core And Cardio With A Bit Of Pressing To Round Out The Workout.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Hollow Hold
Even Minutes) 15 Face Pulls

Cool Down & Dismissal

Seal Stretch
Chest Stretch
Strength

Monday, February 2nd, 2026 – Squat Class

General Warm-Up

12 Deep Lunge With Twist
12 90/90 Hip Switch
12 Glute Bridge
12 Slow Eccentric Goblet Squats
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Secondary Strength Movement

Back Squat

Back Squats (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2.5 Minutes On The Minute
Round 1: 5 Reps @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 10-15 Barbell Good Mornings
3) 15-20 Weighted Sit Ups

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
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
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