WODs

Strength

Friday, November 14th, 2025 – Deadlift

General Warm-Up

10 Cat Cows
10 Seal To Downward Dog
16 Glute Bridge March
16 Banded Good Morning
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Deadlift

Accessory

5 Rounds Each Every 1.5 Minutes On The Minute
10-20 Band Hamstring Curls
8-10 Per Side Lunges
10-20 Lying Knee Tucks

Deadlift

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 50% Of Working Max
Round 2: 3 Reps @ 60% Of Working Max
Round 3: 1 Reps @ 70% Of Working Max
Round 4: AMRAP @ 75% Of Working Max
* Final Set Is An AMRAP Minus 2-3 Reps

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, November 14th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Lateral Line Jumps
10 Air Squats
10 Push Ups

Strength - Front Squats

3 Sets X 5-8 Reps @ 75% 1 RM (RPE 9)
Every 3 Minutes On The Minute

WOD

Workout Format
10 Rounds For Time
COMPETITVE
6 Lateral Box Jumps (20")
10 Wall Balls (20/14)
Performance
6 Box Jumps Lateral Step Down (20")
10 Wall Balls (14/10)
Lifestyle
6 Box Step Up
7 Wall Balls
Stimulus Points
Practice Quicker JumpsUnbroken On Everything

Accessory

Every 1 Minute On The Minute X 3 Rounds
15 Band Rows
15 Glute Bridge

Cool Down & Dismissal

100m Walk
Cross Body Shoulder Stretch
Pigeon Pose Stretch
Bootcamp

Thursday, November 13th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Plate Hops
10 Plate Ground To Overhead
10 Plate Rows

Strength - Deadlift

3 Sets X 5-8 Reps @ 75% 1 RM (RPE 9)
Every 3 Minutes On The Minute

WOD

Workout Format
20 Minute AMRAP, In Pairs
COMPETITVE
1000m Row
20 DB Hang Snatch (50/35)
6 Wall Walks
20 DB Hang Snatch
6 Wall Walks
20 DB Hang Snatch
Performance
1000m Row
20 DB Hang Snatch (35/25)
6 Scaled Wall Walks
20 DB Hang Snatch
6 Scaled Wall Walks
20 DB Hang Snatch
Lifestyle
800m Row
20 DB Hang Snatch
6 Inch Worms
20 DB Hang Snatch
6 Inch Worms
20 DB Hang Snatch
Stimulus Points
Push Yourself To Try A Harder Scale Or Weight You Get Rest

Accessory

Every 1 Minute On The Minute X 3 Rounds
12 Face Pulls
30 Second Farmer Hold

Cool Down & Dismissal

100m Walk
Across The Chest Shoulder Stretch
Quad Stretch
Strength

Wednesday, November 12th, 2025 – 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

Accessory

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

Bench Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 50% Of Working Max
Round 2: 3 Reps @ 60% Of Working Max
Round 3: 1 Rep @ 70% Of Working Max
Round 4: AMRAP @ 75% Of Working Max
* Final Set Is An AMRAP Minus 2-3 Reps

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, November 12th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Seconds Dead Hang
10 Scap Pull Ups
5 Pull Ups (Ring Rows)
5 Sit Ups
5 Push Ups

Strength - Push Press

3 Sets X 5-8 Reps @ 75% 1 RM (RPE 9)
Every 3 Minutes On The Minute

WOD

Workout Format
16-14-12-10-8-6
(Time Cap: 12 Minutes)
COMPETITVE
Pull Ups
Sit Ups
Performance
Jumping Pull Ups
Sit Ups
Lifestyle
Ring Rows
Crunches
Stimulus Points
Big Sets

Accessory

Every 1 Minute On The Minute X 3 Rounds
30 Seconds Russian Twist
30 Seconds Superman Hold

Cool Down & Dismissal

100m Walk
General

Tuesday, November 11th, 2025 - Holiday WOD

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
16 Lunges
15 Glute Bridge

WOD

Workout Format
"Chad"
COMPETITVE
In A Vest (40/35)
1000 Step Ups (20")
Performance
1000 Step Ups (20")
Lifestyle
With A Partner
1000 Step Ups (20")
Stimulus Points
Slow And Steady

Cool Down & Dismissal

100m Walk
Quad Stretch
Figure 4 Stretch
Strength

Monday, November 10th, 2025 – 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

Accessory

5 Rounds Each Every 2 Minutes On The Minute
10-20 Good Mornings
10-20 Weighted Sit Ups

Back Squats

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 50% Of Working Max
Round 2: 3 Reps @ 60% Of Working Max
Round 3: 1 Rep @ 70% Of Working Max
Round 4: AMRAP @ 75% Of Working Max
* Final Set Is An AMRAP Minus 2-3 Reps

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, November 10th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Push Ups
5 Inchworms
5 Long Jumps

Strength - Bench Press

3 Sets X 5-8 Reps @ 75% 1 RM (RPE 9)
Every 3 Minutes On The Minute

WOD

Workout Format
5 Rounds (Time Cap: 15 Minutes)
COMPETITVE
12 Dumbbell Bench Press (50/35)
10 Burpee Over Bench
Performance
12 Dumbbell Bench Press (35/25)
10 Burpee Over Bench (Hands May Touch Bench)
Lifestyle
12 Dumbbell Bench Press
10 Jump Over Bench (Hands May Touch Bench)
Stimulus Points
Chest Endurance
Big Jump Over The Bench

Accessory

Every 1 Minute On The Minute X 3 Rounds
12 Band Lat Pull Down
30 Seconds Hollow Hold

Cool Down & Dismissal

100m Walk
Doorway Chest Stretch
Shoulder Across The Chest Stretch
Strength

Sunday, November 9th, 2025 – Overhead Press

General Warm-Up

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

Accessory

8 Rounds Each Every 2 Minutes On The Minute
5-10 Chin Up
15 Face Pulls
10 Standing DB Overhead Press

Shoulder Press

* Use 90% of your 1 rep max as your working max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 55% Of Working Max
Round 2: 5 Reps @ 62.5% Of Working Max
Round 3, 4, 5: 10 Reps @ 67.5% Of Working Max
* Final Set Is An AMRAP Minus 2-3 Reps

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, November 8th, 2025 – Olympic Weightlifting 241.2

Accessory

A) Filly Z Press
E1:30MOM3
Perform each set with a light to moderate kettlebell and dumbbell.
NOTE: Movement should be completed in seated position.
TOTAL 12 REPS PER SET (6 PRESS PER ARM)
B) Plank Jacks
E1:30MOM3
Complete each set as…
TOTAL 15 REPS OR TO FAILURE.

CLEAN PULL WORK

E2:30MOM3: Tempo/Slow Clean Pull
Perform each set with a 5s tempo pull.
1st set: 4 @ 85%
2nd set: 4 @ 85%
3rd set: 4 @ 85%
% of Clean

BACK SQUAT TECHNIQUE PRIMER/WARM UP

E2:30MOM1
Perform the set as...
3x (1 1/4 Back Squat) @ 50%
TOTAL 3 REPS PER SET
% of Back Squat

BACK SQUAT WORK

E2:30MOM4
Perform each set as...
2x (1 1/4 Back Squat) + 2 Back Squat
TOTAL 4 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
% of Back Squat
Olympic Weightlifting

Saturday, November 8th, 2025 - Olympic Weightlifting 241.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 PVC Shoulder Dislocates
B) 10 Band Shoulder ER Stretch
C) 10 Band Tricep Overhead Extension
D) 10 Walking Toe Touch
E) 5x (1 Good Morning + 1 Back Squat) w/ Empty Bar

SNATCH TECHNIQUE PRIMER/WARM UP

E1:30MOM2: 3-Stop Snatch: 1 High + 1 Parallel + 1 Full
Perform each set as...
1st set: EMPTY BAR- 3x (1+1+1)
TOTAL 6 REPS
2nd set: 1x (1+1+1) BETWEEN 60-65%
TOTAL 3 REPS
% of Snatch

SNATCH WORK

E1:30MOM5
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 80%
5th set: 2 @ 80%
% of Snatch

CLEAN TECHNIQUE PRIMER/WARM UP

E1:30MOM2: 3-Stop Clean: 1 High + 1 Parallel + 1 Full
Perform each set as...
1st set: EMPTY BAR- 3x (1+1+1)
TOTAL 6 REPS
2nd set: 1x (1+1+1) BETWEEN 60-65%
TOTAL 3 REPS
% of Clean

CLEAN WORK

E1:30MOM5
Perform each set as...
1st & 2nd set: 3 Cleans
3rd to 5th set: 2 Cleans
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 80%
5th set: 2 @ 80%
% of Clean
Strength

Friday, November 7th, 2025 – Deadlift

General Warm-Up

10 Cat Cows
10 Seal To Downward Dog
16 Glute Bridge March
16 Banded Good Morning
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Deadlift

Accessory

4 Rounds Each Every 2 Minutes On The Minute
5 Front Squat
15 Weighted Sit Ups

Deadlift

* Use 90% of your 1 rep max as your working max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 55% Of Working Max
Round 2: 5 Reps @ 62.5% Of Working Max
Round 3, 4, 5: 10 Reps @ 67.5% Of Working Max
* Final Set Is An AMRAP Minus 2-3 Reps

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, November 7th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
16 Lunges
5 Inchworm To Push Up
20 Second Hollow Hold Flutter Kicks

Strength - Deadlift

3 Sets X 8 Reps @ 65% 1 RM (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
5 Rounds For Time (15 Minute Time Cap)
COMPETITVE
10 Barbell Shoulder To Overhead (95/65)
30 Step Ups (20”)
Performance
10 Barbell Shoulder To Overhead (65/45)
30 Step Ups (20”)
Lifestyle
10 Barbell Shoulder To Overhead
30 Step Ups

Accessory

Every 1 Minute On The Minute X 3 Rounds
15 Band Rows
15 Glute Bridge

Cool Down & Dismissal

100m Walk
Cross Body Shoulder Stretch
Pigeon Pose Stretch
Bootcamp

Thursday, November 6th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Second Dead Hang
10 Scap Pull Ups
10 Ring Rows
10 Push Ups
30 Jumping Jacks

Strength - Bench Press

3 Sets X 8 Reps @ 65% 1 RM (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
For Time (13 Minute Time Cap)
COMPETITVE
25 Chest To Bar Pull Ups
50/40 Cals Air Bike
100 Double Unders
Performance
25 Pull Ups
40/30 Cals Air Bike
150 Single Unders
Lifestyle
25 Jumping Pull Ups
30/20 Cals Air Bike
100 Single Unders
Stimulus Points
Skipping Skill Under Fatigue
Manage Pace

Accessory

Every 1 Minute On The Minute X 3 Rounds
8 DB Kneeling Windmill Right Side
8 DB Kneeling Windmill Left Side

Cool Down & Dismissal

100m Walk
Doorway Chest Stretch
Prayer Stretch
Strength

Wednesday, November 5th, 2025 – 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

Accessory

3 Rounds Each Every 2 Minutes On The Minute
10-20 Push ups
10-20 Shrugs
10-20 Band Tricep Push Downs

Bench Press

* Use 90% of your 1 rep max as your working max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 55% Of Working Max
Round 2: 5 Reps @ 62.5% Of Working Max
Round 3, 4, 5: 10 Reps @ 67.5% Of Working Max
*Final Set Is An AMRAP Minus 2-3 Reps

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, November 5th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
5 Inchworm To Push Up
15 Air Squats
15 Ring Rows

Strength - Front Squat

3 Sets X 8 Reps @ 65% 1 RM (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
With A Partner Switch Every Minute For 20 Minutes
COMPETITVE
Partner A: Row
Partner B: 10 Thrusters, Max Barbell Overhead Hold (65/45)
Performance
Partner A: Row
Partner B: 10 Thrusters, Max Barbell Overhead Hold (45/35)
Lifestyle
Partner A: Row
Partner B: 10 Thrusters, Max Barbell Front Rack Hold
Stimulus Points
Steady Pace
Don’t Come Out Hot On The First Row

Accessory

Every 1 Minute On The Minute X 3 Rounds
8 Strict Rotating Knee Raises
12 Hammer Curls

Cool Down & Dismissal

100m Walk
Quad Stretch
Hip Flexor Stretch
Bootcamp

Tuesday, November 4th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Plate Hops
10 Plate Ground To Overhead
10 Sit Ups

Strength - Barbell Pendlay Row

3 Sets X 8 Reps @ (RPE 7)
Every 2 Minutes On The Minute

WOD

Workout Format
7 Rounds for Time, In Pairs, Split Reps
(23 Minute Time Cap)
COMPETITVE
30 DB Snatches (50/35)
20 Sit Ups
10 Burpees Over DB
Performance
30 DB Snatches (35/25)
20 Sit Ups
10 Burpees Over DB
Lifestyle
26 DB Snatches
16 Crunches
10 Burpees Over DB
Stimulus Points
Rest While Your Partner Works
Big Sets

Accessory

Every 1 Minute On The Minute X 3 Rounds
12 DB Reverse Flys
30 Seconds Superman Hold

Cool Down & Dismissal

100m Walk
Runners Stretch
Seal Stretch
Strength

Monday, November 3rd, 2025 – 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

Accessory

3 Rounds Each Every 2 Minutes On The Minute
5 Deficit Deadlifts
12 Alternating Lunges
12 Hanging Leg Raises

Back Squat

* Use 90% of your 1 rep max as your working max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 55% Of Working Max
Round 2: 5 Reps @ 62.5% Of Working Max
Round 3, 4, 5: 10 Reps @ 67.5% Of Working Max
* Final Set Is An AMRAP Minus 2-3 Reps

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, November 3rd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Second Dead Hang
12 Band Good Morning
12 Band Shoulder Press
12 Band Rows

Strength - Push Press

3 Sets X 8 Reps @ 65% 1 RM (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
10-8-6-2 Reps For Time
(7 Minute Time Cap)
COMPETITVE
Strict Pull-Ups
Deadlifts (315/220)
Performance
Strict Band Pull-Ups
Deadlifts (255/175)
Lifestyle
Feet Elevated Ring Rows
Deadlifts
Stimulus Points
Heavy Weights
Maintain Form

Accessory

Every 1 Minute On The Minute X 3 Rounds
15 Band High Row
30 Seconds Hollow Hold

Cool Down & Dismissal

100m Walk
Prayer Stretch
Lying Figure Four Stretch
Strength

Sunday, November 2nd, 2025 – Overhead Press

General Warm-Up

10 cat cow
16 thread the needle switches
10 scap wall slides
15 band overhead press
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) 5-10 Chin Up
2) 10 Rear Delt Fly
3) 15 Band Tricep Press Down

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

Notes

Shoulder Press
(use 90% of your 1 rep max as your working max)
Every 3 minutes on the minute x 5 rounds
10 Reps @ 60% of Working Max
*Final Set Is An AMRAP Minus 2-3 reps
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