WODs

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
Bootcamp

Friday, October 10th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
25 Plat Hops
10 Plate Ground To Overhead
15 Plate Goblet Squats

Strength - Back Squat

3 Sets X 5 Reps @ 85% 1Rm (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
2 Rounds In Pairs Split Reps (Time Cap 16 Minutes)
Competitive
100 Double Unders
50 Deadlifts (135/95)
*Every 1 Minutes One Partner Does 10/8 Cals Air Bike
Performance
100 Double Unders Or 130 Single Unders
50 Deadlifts (95/65)
*Every 1 Minutes One Partner Does 8/6 Cals Air Bike
Lifestyle
100 Single Unders
50 Single KB Sumo Deadlifts
*Every 1 Minutes One Partner Does 7/5 Cals Air Bike
Stimulus Points
Good Idea To Alternate Partners On The Bike
Transition Often During The Deadlifts.

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 20 Second Copenhagen Plank Or Side Plank
2) 30 Seconds Plate Pinch

Notes

Cool Down & Dismissal
100m Walk
Calf Stretch
Forward Fold
Bootcamp

Thursday, October 9th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Band Row
15 Band Lat Pull Down
10 Push Up Or Knee Push Up
100m Run

Skill Work ~ Kipping Pull Ups

Hanging Hollow To Arch Holds
Kip To Lever
Kipping Pull Up Singles
Kipping Pull Ups

WOD

Workout Format
6 Rounds (Time Cap 22 Minutes)
Competitive
8 Pull Ups
10 Push Ups
400m Run
Performance
8 Jumping Pull Ups
8 Push Ups
400m Run
Lifestyle
10 Ring Rows
10 Elevated Push Up
200m Run
Stimulus Points
Pace Yourself
Don’t Force Yourself To Go Unbroken

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 8 Bent Over Dumbbell Row
2) 30 Seconds Hollow Hold

Notes

Cool Down & Dismissal
100m Walk
Prayer Stretch
Doorway Chest Stretch on Ring
Strength

Wednesday, October 8th, 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 Minutes On The Minute x 4 Rounds
5 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight

Accessory

Accessory Movements
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

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 8th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
250m Row
Repeat For 4 Minutes
5 Inchworms
10 Push Ups Or Knee Push Ups
10 Squat Jumps

Strength - Strict Press

3 Sets X 5 Reps @ 85% 1rm (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
4 Rounds for Time ~ 15 Minute Time Cap
COMPETITVE
3 Wall Walk
12 Dumbbell Snatch (50/35)
500m Row
Performance
3 Scaled Wall Walk
12 Dumbbell Snatch (35/25)
500m Row
Lifestyle
3 Inchworm To Push Up
12 Dumbbell Snatch
400m Row
Stimulus Points
Steady Pace
Expect Shoulder Fatigue

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 10-20 Band Pull Down
2) 12 Cobra Back Extensions

Notes

Cool Down & Dismissal
100m Walk
Cross Body Shoulder Stretch
Forward Fold
Bootcamp

Tuesday, October 7th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Jumping Jacks
15 Band Pull Aparts
15 Band Deadlifts
10 Standing Band Crunch

Strength

Strength - Deadlift

3 Sets X 5 Reps @ 85% 1rm (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
6 Minute AMRAP
COMPETITVE
10 Toes To Bar
16 Double Dumbbell Box Step Over (35/25)
Performance
10 Hanging Leg Raises
16 Double Dumbbell Box Step Over (25/15)
Lifestyle
8 Hanging Knee Raises Or Sit Ups
16 Box Step Over

Notes

Unbroken As Long As Possible
Quick Transitions

Notes

Every 1 Minute On The Minute X 3 Rounds
1) 12 Weighted Glute Bridges
2) 30 Second Plank

Notes

Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Quad Stretch
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