WODs

Strength

Monday, October 6th, 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

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

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Front Squats
2) 6 Reps: Barbell Glute Bridge
3) 10 Reps Per Side: High Plank Knees To Elbows

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 6th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Med Ball Floor Press
10 Med Ball Power Cleans
5 Inchworms

Strength

Strength - Bench Press

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

WOD

Workout Format
4 Rounds For Time (Time Cap: 14 minute)
COMPETITVE
5 Hang Cleans (155/105)
12 Burpees Over Bar
Rest 2 Minutes
Performance
5 Hang Cleans (135/95)
12 Burpees Over Bar
Rest 2 Minutes
Lifestyle
5 Hang Cleans (95/65)
10 Burpees Over Bar
Rest 2 Minutes
Stimulus Points
High Speed
Slightly Heavy But Not Near Max

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 12 Band Face Pulls
2) 8 Side Bend Per Side

Notes

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

Sunday, October 5th, 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 5 Rounds
5 Reps @ 75% 1 Rep Max Or An Easy/Moderate Weight
Strength

Friday, October 3rd, 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 5 Rounds
5 Reps @ 75% 1 Rep Max Or An Easy/Moderate Weight
Bootcamp

Friday, October 3rd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Plate Ground To Overhead
30 Plate Hops
20 Mountain Climbers

Strength - Deadlift

3 Sets X 5 Reps @ 75% 1RM (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
4 Rounds For Time (Time Cap: 7 Minutes)
Competitive
10/8 Cal Echo Bike
15 Push Ups
Performance
8/7 Cal Echo Bike
15 Knee Push Ups
Lifestyle
30 Seconds Echo Bike
10 Knee Or Elevated Push Ups
Stimulus Points
Sprint
Unbroken Push Up If Possible

Accessory

Every 1.5 minute on the minute x 3 rounds
1) 12 Band Face Pull
2) 30 Second Superman Hold

Notes

Cool Down & Dismissal
100m Walk
Quad Stretch
Doorway Chest Stretch On Ring
Bootcamp

Thursday, October 2nd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
10 Empty Barbell Row
10 Empty Barbell Front Squats

Strength - Bench Press

3 Sets X 5 Reps @ 75% 1RM (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
14 Minute AMRAP
Competitive
15 Pull Ups
20 Lunges
500m Row
Performance
15 Jumping Pull Ups
20 Lunges
500m Row
Lifestyle
15 Ring Row
20 Assisted Lunges Or 15 Air Squats
400m Row
Stimulus Points
Big sets of pull ups
Pace the Row

Accessory

Every 1.5 minute on the minute x 3 rounds
1) 12 Forearm Curls
2) 30 Seconds Plank

Notes

Cool Down & Dismissal
100m Walk
Back Stretch On Ring
Quad Stretch
Strength

Wednesday, October 1st, 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 5 Rounds
5 Reps @ 75% 1 Rep Max Or An Easy/Moderate Weight

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 1st, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
200m Run
5 KB Swings
5 No Push Up Burpee

Strength - Back Squat

3 Sets X 5 Reps @ 75% 1RM (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
21-15-9 Reps (Time Cap: 15 Min)
COMPETITVE
KB Swings (50/35)
Burpees
(Cash Out)
1000m Run
Performance
KB Swings (35/25)
Burpees
(Cash Out)
800m Run
Lifestyle
KB Swings
No Push Up Burpees
(Cash Out)
600m Run
Stimulus Points
Go hard but leave some in the tank
Push the run pace

Accessory

Every 1.5 Minute On The Minute X 3 Rounds
1) 8 Double KB Pendlay Row
2) 30 Second Double KB Overhead Hold

Notes

Cool Down & Dismissal
100m Walk
Runners Hamstring Stretch
Doorway Chest Stretch
Bootcamp

Tuesday, September 30th, 2025 - Holiday Bootcamp

General Warm-Up

Repeat For 5 Minutes
200m Run
16 Lunges
10 Sit Ups

WOD

Workout Format
30 Minutes AMRAP
In Teams Of 4
Split Reps And Run
COMPETITVE
With A Vest
800m Run
100 Air Squats
100 Toes To Bar
* Every 3 Minutes On The Minute 5 Burpee Team High Fives
Performance
800m Run
100 Air Squats
100 Leg Raises
* Every 3 Minutes On The Minute 5 Burpee Team High Fives
Lifestyle
800m Run
60 Box Squats
60 Sit Ups
* Every 3 Minutes On The Minute 5 No Push Up Burpee Team High Fives
Stimulus Points
Have fun pace yourself
High five your friends

Notes

Cool Down & Dismissal
100m Walk
Forward Fold
Quad Stretch
Seal Stretch
Strength

Monday, September 29th, 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

Every 3 Minutes On The Minute x 5 Rounds
5 Reps @ 75% 1 Rep Max Or An Easy/Moderate Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Front Squats
2) 6 Reps: Barbell Glute Bridge
3) 10 Reps Per Side: High Plank Knees To Elbows

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, September 29th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
5 Inchworm To Push Ups
10 Air Squats
5 Squat Hops
20 Jumping Jacks

Strength

Strength - Strict Press

3 Sets X 5 Reps @ 75% 1rm (RPE 7)
Every 3 Minutes On The Minute

WOD

Workout Format
4 Rounds For Time (Time Cap: 12 minute)
COMPETITVE
25 Box Jumps (24/20)
8 Hand Stand Push Up
Performance
20 Box Jumps
8 Pike Push Up
Lifestyle
25 Plate Jumps
8 Hand Release Knee Push Up
Stimulus Points
Short frequent breaks on HSPU if not unbroken
Fast on the box jumps

Accessory

1) 12 Calf Raises
2) 30 Second Hollow Hold

Notes

Cool Down & Dismissal
100m Walk
Pigeon Pose
Arm Across Shoulder Stretch
Strength

Sunday, September 28th, 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 3 Rounds
3 Reps @ 90% 1 Rep Max Or An Easy/Moderate Weight
Olympic Weightlifting

Saturday, September 27th, 2025 – Olympic Weightlifting 236.2

Accessory

A) LU Raises
E1:30MOM3: TOTAL 6 REPS PER SET
Perform with light to moderate plates for each set.
NOTE: Core/abs should be tight during movement.
Scaled: Modify to lateral raise if shoulder mobility is limited.
B) Plate Turkish Sit UP
E1:30MOM3: TOTAL 10 REPS PER SET
Perform each rep with light to moderate plate.

Cool Down

Optional
2 Rounds Not For Time
A) 8 Thoracic Rotation (4 per side)
B) 6 Alt. Couch Stretch w/ 5s hold from the wall
C) Shoulder Extension on Floor w/ 15s hold

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, September 27th, 2025 - Olympic Weightlifting 236.1

Warm Up - 3 Rounds-Not-For-Time

A) 5 Band Chest Opener
B) 5 Band Tricep Overhead Extension
C) 5 Band Scapular Retraction
D) 5 Band Crab Walk
E) 5 Dynamic Squat Stretch w/ 2-3s hold

BARBELL WARM UP

Complete the below w/ an empty bar.
A) 3 sets: 2 BTN Split Jerk + 2 Split Jerk
B) 3 sets: 2 Tall Snatch Drop Power + 2 Tall Snatch Drop Full
C) 3 sets: 3 Muscle Clean + 1 High-Hang Clean + 1 Mid-Thigh Clean + 1 Clean

SNATCH

E1:30MOM7
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 1 @ 85%
5th set: 1 @ 90%
6th set: 1 @ 90%
7th set: 1 @ 90%
% of Snatch

C&J

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

Friday, September 26th, 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 3 Rounds
3 Reps @ 90% 1 Rep Max Or An Easy/Moderate Weight
Bootcamp

Friday, September 26th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Med Ball Squat Clean
15 Ring Row
100m Run

Strength - Back Squat

Every 3.5 Minutes On The Minute X 3 Rounds
3-5 @ 90% 1rm Or RPE 8-9

WOD

Workout Format
5 Rounds For Time (Time Cap: 16 Minutes)
Competitive
6 Hang Squats Cleans (135/95)
6 Strict Chin Ups
Rest 1.5 Minutes
Performance
6 Hang Squats Cleans (95/65)
6 Assisted Chin Ups
Rest 1.5 Minutes
Lifestyle
6 Hang Squats Cleans
6 Ring Rows
Rest 1.5 Minutes
Stimulus Points
Built In Rest Go Hard
Not To Heavy But Feels Challenging

Accessory

Every 1.5 minute on the minute x 3 rounds
1) 8 Romanian Deadlift
2) 30 Seconds Hollow Body Hold

Notes

Cool Down & Dismissal
100m Walk
Gymnastics

Thursday, September 25th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Med Ball Sit Up
10 Med Ball Overhead Press
25 Jumping Jacks

Strength - Strict Press

Every 3.5 Minutes On The Minute X 3 Rounds
3-5 @ 90% 1rm Or RPE 8-9

WOD

Workout Format
For Time (14 Minute Time Cap)
Competitive
5 Push Press (115/75)
10-9-8-7-6-5-4-3-2-1
Toes To Bar
Performance
5 Push Press (95/65)
10-9-8-7-6-5-4-3-2-1
Hanging Leg Raises
Lifestyle
5 Push Press
10-9-8-7-6-5-4-3-2-1
Sit Ups
Stimulus Points
High Skill Gymnastics
Shoulder Fatigue
Fight To Go Unbroken

Accessory

Every 1.5 minute on the minute x 3 rounds
1) 8 Face Pulls
2) 30 seconds High Plank Hold

Notes

Cool Down & Dismissal
100m Walk
Strength

Wednesday, September 24th, 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 3 Rounds
3 Reps @ 90% 1 Rep Max Or An Easy/Moderate Weight

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, September 24th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Band Pull Apart
10 Band Overhead Press
10 Band Deadlift

Strength - Pendlay Row

Every 3.5 Minutes On The Minute X 3 Rounds
3-5 @ A Heavy Weight

WOD

Workout Format
6 Minute AMRAP
COMPETITVE
18 Dumbbell Snatches (35/25)
15 Burpee Over Dumbbell
Performance
18 Dumbbell Snatches (25/15)
15 Burpee Over Dumbbell
Lifestyle
18 Dumbbell Snatches
10 No Push Up Burpee
Stimulus Points
Hard and Fast
Go Unbroken

Accessory

Every 1.5 Minute On The Minute X 3 Rounds
1). 8 Hammer Curls
2). 30 Seconds Plank

Notes

Cool Down & Dismissal
100m Walk
Bootcamp

Tuesday, September 23rd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Band Good Morning
15 Band Row
100m Run

Strength

Strength - Deadlift
Every 4 Minutes On The Minute X 2 Rounds
3-5 @ 90% 1RM Or RPE 8-9

WOD

Workout Format
3 Rounds For Time (Time Cap: 25 Minutes)
COMPETITVE
500m Row
400m Run
15 Burpee Pull Up
Performance
500m Row
400m Run
15 Burpee To Target
Lifestyle
300m Row
200m Run
10 Burpee
Stimulus Points
Cardio
Move Smoothly Don't Rush

Accessory

Every 1.5 minute on the minute x 3 rounds
1). 8 Bent Over Dumbbell Row
2). 30 seconds Dumbbell Overhead Hold

Notes

Cool Down & Dismissal
100m Walk
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