WODs

Strength

Monday, September 22nd, 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 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: 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 22nd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
5 Inchworms To Push Up
10 Air Squats
25 Jumping Jacks

Strength

Strength - Bench Press

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

WOD

Workout Format
4 Rounds For Time (Time Cap: 12 minute)
COMPETITVE
25 Wall Balls (20/14)
2 Bear Crawls (50ft)
Performance
25 Wall Balls (14/10)
2 Bear Crawls (50ft)
Lifestyle
18 Wall Balls (14/10)
2 Bear Crawls (25ft)
Stimulus Points
Shoulder Heavy
Break Up The Wall Balls As Needed

Accessory

Every 1.5 Minute On The Minute X 3 Rounds
1) 8 Chin Up
2) 30 Seconds Dumbbell Overhead Hold

Notes

Cool Down & Dismissal
100m Walk
Strength

Sunday, September 21st, 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: Push Press
2) 6 Reps: Single Arm Dumbbell Row Per Side
3) 30 Seconds: Overhead Dumbbell Hold

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 @ 80% 1 Rep Max Or An Easy/Moderate Weight
Olympic Weightlifting

Saturday, September 20th, 2025 – Olympic Weightlifting 235.2

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: 4 @ 75%
4th set: 3 @ 80%
5th set: 3 @ 80%
6th set: 3 @ 80%
% of Front Squat
Olympic Weightlifting

Saturday, September 20th, 2025 - Olympic Weightlifting 235.1

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 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 85%
7th set: 1 @ 85%
% of Snatch

C&J

E1:30MOM7
Perform each set as...
1st to 3rd set: 2 Clean + 1 Split Jerk
TOTAL 3 REPS PER SET
4th-7th set: 1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 2 @ 85%
6th set: 2 @ 85%
7th set: 2 @ 85%
Strength

Friday, September 19th, 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: Romanian Deadlift
2) 8 Reps: Goblet Squats
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 @ 80% 1 Rep Max Or An Easy/Moderate Weight
Bootcamp

Friday, September 19th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Dynamic Squats
5 Inchworm To Push Ups
10 Ring Rows

Strength - Strict Press

3 sets x 5 reps @ 80% 1RM (RPE 8) Every 3 minutes on the minute

WOD

Workout Format
21-15-9-9-15-21 (Time Cap: 17 Minutes)
Competitive
Thrusters (45/35)
Pull Ups
Performance
Thrusters (45/35)
Jumping Pull Ups
Lifestyle
Thrusters
Ring Rows
Stimulus Points
Break Up The Pull Ups Early

Accessory

Every 1.5 minute on the minute x 3 rounds
1) 8 Dumbbell Reverse Fly
2) 30 seconds High Plank Hold

Notes

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

Thursday, September 18th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Dumbbell Sumo Deadlift
10 Dumbbell Floor Press
20 Jumping Jacks

Strength - Deadlift

3 sets x 5 reps @ 80% 1RM (RPE 8) Every 3 minutes on the minute

WOD

Workout Format
14 Minute AMRAP
Competitive
20 Sit Ups
15 Push Ups
10 Double Dumbbell Deadlift (50/35)
Performance
20 Sit Ups
10 Push Ups
10 Double Dumbbell Deadlift (35/25)
Lifestyle
15 Crunches
10 Knee Push Ups
10 Double Dumbbell Deadlift
Stimulus Points
Go Unbroken As Long As Possible

Accessory

Every 1.5 minute on the minute x 3 rounds
1) 10 Band Lat Pull Down
2) 30 seconds Plank

Notes

Cool Down & Dismissal
100m Walk
Doorway Chest Stretch
Forward Fold Stretch
Strength

Wednesday, September 17th, 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 Rep @ 80% 1 Rep Max Or An Easy/Moderate Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Spoto Press
2) 6 Reps: Chin Up
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 17th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
100m Run
5 Inchworms
16 Lunges

Strength - Barbell Row

3 sets x 5 reps @ RPE 8 ~ Every 2 minutes on the minute

WOD

Workout Format
10 Rounds for Time (Time Cap 30 Minutes)
COMPETITVE
200m Run
4 Wall Walks
14 Box Step Ups
Performance
200m Run
4 Scaled Wall Walks
14 Box Step Ups
Lifestyle
150m Run
4 Inchworm
14 Plate Step Ups
Stimulus Points
Move at a Steady Pace
No Sprinting

Notes

Cool Down & Dismissal
100m Walk
Crossbody Shoulder Stretch
Quad Stretch
Bootcamp

Tuesday, September 16th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Mountain Climber
15 Band Row
15 Band Good Mornings

Strength

Strength - Bench Press
3 sets x 5 reps @ 80% 1RM (RPE 8) Every 3 minutes on the minute

WOD

Workout Format
Every 3 Minutes On The Minute X 5 Rounds
COMPETITVE
500m Row
Performance
400m Row
Lifestyle
300m Row
Stimulus Points
Repeatable Pace

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
Forward Fold Stretch
Seal Stretch
Strength

Monday, September 15th, 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

Strength: Back Squat

Every 3 Minutes On The Minute x 4 Rounds
5 Reps @ 80% 1 Rep Max Or An Easy/Moderate Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps Per Side: Dumbbell Split Squat
2) 6 Reps: Stiff Leg Deadlift
3) 30 Seconds: Zercher 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
Bootcamp

Monday, September 15th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Med Ball Squat Clean
15 Med Ball Overhead Press
20 Jumping Jacks

WOD

Workout Format
3 Rounds for Time (Time Cap 10 Minutes)
COMPETITVE
10 Hang Cleans (95/65)
20 Burpee Over Bar
Performance
10 Hang Cleans (65/45)
15 Burpee Over Bar
Lifestyle
10 Hang Cleans
10 Burpee Over Bar
Stimulus Points
Move Fast
No Breaks

Accessory

Every 1.5 minute on the minute x 3 rounds
1) 8 Stiff Leg Dumbbell Deadlift
2) 30 seconds Hollow Body Hold

Notes

Strength - Back Squats

3 sets x 5 reps @ 80% 1RM (RPE 8) Every 3 minutes on the minute

Notes

Cool Down & Dismissal
100m Walk
Quad Stretch
Pigeon Pose Stretch
Strength

Sunday, September 14th, 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: Push Press
2) 6 Reps: Single Arm Dumbbell Row Per Side
3) 30 Seconds: Overhead Dumbbell Hold

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
5 Reps @ 70% 1 Rep Max Or An Easy/Moderate Weight
Olympic Weightlifting

Saturday, September 13th, 2025 – Olympic Weightlifting 234.2

Accessory

A) LU Raises
E1:30MOM3: TOTAL 6 REPS PER SET
Perform with light plates for each set.
NOTE: Core/abs should be tight during movement.
Scaled: Modify to lateral raise if shoulder mobility is limited.
B) Clam Shell Planks
E1:30MOM3: 4 REPS PER SIDE. TOTAL 8 REPS PER SET
Perform each rep w/ 2s hold.

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

E3:00MOM5
1st set: 6 @ 65%
2nd set: 4 @ 70%
3rd set: 4 @ 75%
4th set: 4 @ 75%
5th set: 4 @ 75%
% of Front Squat
Olympic Weightlifting

Saturday, September 13th, 2025 - Olympic Weightlifting 234.1

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 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 85%
7th set: 1 @ 85%
% of Snatch

C&J

E1:30MOM7
Perform each set as...
1st to 3rd set: 2 Clean + 1 Split Jerk
TOTAL 3 REPS PER SET
4th-7th set: 1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 2 @ 85%
6th set: 2 @ 85%
7th set: 2 @ 85%
Strength

Friday, September 12th, 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: Romanian Deadlift
2) 8 Reps: Goblet Squats
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 @ 70% 1 Rep Max Or An Easy/Moderate Weight
Bootcamp

Friday, September 12th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Plate Hops
10 Plate Jump Overs
10 Plate Goblet Squats
10 Push Ups

Strength - Strict Press

5 sets x 5 reps building weight to 70% 1RM every 1.5 minutes
3 sets x 5 reps @ 70% 1RM (RPE 6) Every 3 minutes on the minute

WOD

Workout Format
15 Minute AMRAP ~ In Pairs
Competitive
50 Wall Balls (20/14)
30 Dumbbell Bench Press (50/35)
100m Farmer Carry Together (50/35)
Performance
50 Wall Balls (14/10)
30 Dumbbell Bench Press (35/25)
100m Farmer Carry Together (35/25)
Lifestyle
35 Wall Balls
20 Dumbbell Bench Press
100m Farmer Carry Together
Stimulus Points
Rest While Partner WorksLimit Transitions

Notes

Cool Down & Dismissal
100m Walk
Quad Stretch
Chest Stretch On Rig
Shoulder Across Chest Stretch
Forearm Stretch
Bootcamp

Thursday, September 11th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
100m Row
20 Mountain Climbers
20 Slam Ball Slams

Strength - Single Arm Dumbbell Row

2 sets x 5 reps building weight to 70% 1RM every 1 minutes
3 sets x 5 reps @ 70% 1RM (RPE 6) Every 2 minutes on the minute

WOD

Workout Format
5 Rounds ~ 25 Minute Time Cap
Competitive
250m Row
15 Toes To Bar
20 Slam Ball Over Shoulder (20/15)
Rest 1 Minute
Performance
200m Row
15 Hanging Leg Raises
20 Slam Ball Over Shoulder (20/15)
Rest 1 Minute
Lifestyle
175m Row
15 Hanging Knee Raises Or Sit Ups
15 Slam Ball Over Shoulder
Rest 1 Minute
Stimulus Points
Sustainable EffortNo Bottle Necking During Gymanstics

Notes

Cool Down & Dismissal
100m Walk
Forward Fold
Seal Stretch
Upper Back Stretch On Rig
Strength

Wednesday, September 10th, 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 Rep @ 70% 1 Rep Max Or An Easy/Moderate Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Spoto Press
2) 6 Reps: Chin Up
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
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