Workouts

Today & Previous Upcoming
Strength

Friday, June 12th, 2026 - Deadlift Class

General Warm-Up

3 Rounds
12 Alternating Reverse Lunges
10 DB Good Mornings
10 Glute Bridge

Specific Warm-Up

Deadlift Every 1:30 Minutes on the Minute

10 Empty Bar
5 @ 45%
5 @ 55%
3 @ 65%
2 @ 75%

Neural Warm-Up

2 Rounds Every Minute on the Minute

3 Broad Jump
3 High Jump

Main Strength

Deadlift Every 3:30 Minutes on the Minute

1 Set × 1 @ 90-95%
1 Set × 1 @ 95-100%
1 Set × 1 @ PR Attempt

Accessory

Stiff Leg Deadlift 2 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Walking Lunges 2 Sets × 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Hanging Knee Raises 2 Sets × 8-15 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds
30 Seconds Pigeon Pose Stretch
30 Seconds Hip Flexor Stretch Per Side
30 Seconds Forward Fold Stretch
30 Seconds Forearm Stretch
30 Seconds Figure 4 Stretch

Bootcamp

Thursday, June 11th, 2026 - Movement Lab

General Warm-Up

2 Rounds
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps. 5 Sec Pause in the Bottom

Neural Warm-Up

3min Side to Side Hops on Beat

Strength

Turkish Getup

3 Min per Set

Light to Moderate Weight, Move as Slowly and Fluidly as Possible

3 Reps Each Side per Set

WOD

Workout Format

3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movement)

Elite

Bosu Hop Ons + Hop Off
15 Reps
Lying Medball Chest Pass 24/30
20 Reps

Competitive

Bosu Hop Ons + Hop Off
10 Reps
Lying Medball Chest Pass 20/14
15 Reps

Performance

Bosu Hop Ons + Hop Off
10 Reps
Lying Medball Chest Pass 10/8
15 Reps

Stimulus Points

Focus on absorbing your landing and medball catch as much as possible, and find ways to be as explosive as possible, when jumping or throwing.

Accessory

Kettle Bell Snatch,

Team with the most weight by the end of 8 mins wins. If the other team steals all of your weights, game is over.

Must place kettle bells on box before they can be stolen back.

Cooldown

You already did your stretching, collect your high five and have a great day!!!

Bootcamp

Thursday, June 11th, 2026 - Bootcamp

General Warm-Up

30 Second Plank Hold
30 Second Cat Cows

2 Rounds
200m Run
12 DB Goblet Deadlift
12 Goblet Squat
6 Inchworm To Push Up

Strength

Deadlift

Build to a Heavy Double or Work on Technique for 15-20 Minutes.

WOD

Workout Format

For Time In Pairs (Time Cap: 20 Minutes)

Elite

400m Run
20 Burpees
600m Run
40 Wall Ball (20/14)
800m Run
60 Goblet Squat (50/35)
1,000m Run

* Run Together Split the Rest

Competitive

400m Run
20 Burpees
600m Run
40 Wall Ball (14/10)
800m Run
60 Goblet Squat (35/25)
1,000m Run

*Run Together Split the Rest

Performance

400m Run
10 Burpees
600m Run
30 Wall Ball (14/10)
800m Run
50 Air Squats
800m Run

*Run Together Split the Rest

Stimulus Points

None of the movements should hold you up, do big sets and recover while your partner works.

Accessory

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes). 5-8 Single Leg DB Deadlift Per Side
Even Minutes). 30 Second Superman Hold

Cooldown

Figure 4 Stretch
Quad Stretch

Bootcamp

Wednesday, June 10th, 2026 - Bootcamp

General Warm-Up

30 Seconds Bird Dogs
30 Seconds Glute Bridge Hold

2 Rounds
15 Band Face Pulls
15 Band Overhead Press
15 Band Good Morning
10 Cal Echo Bike

Strength

Overhead Press

Build To A Heavy Five Or Work On Technique For 15-20 Minutes.

WOD

Workout Format

21-15-9 - For Time (Time Cap: 12 Minutes)

Elite

Echo Bike Cals
KB Swings (70/50)

Competitive

Echo Bike Cals
KB Swings (50/35)

Performance

Echo Bike Cals
KB Swings (35/25)

Stimulus Points

.Fast And Powerful, You Shouldn’t Need To Break Up The KB Swings.

Accessory

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes). 8-12 Standing Arnold Press
Even Minutes). 8-12 DB Bent Over Row

Cooldown

Pigeon Pose
Shoulder Stretch

Strength

Wednesday, June 10th, 2026 - Bench Class

General Warm-Up

3 Rounds

10 Band Pull A Parts
10 Scap Push Ups
6 Push Ups

Specific Warm-Up

Bench Press Every 1:30 Minutes On the Minute

10 Empty Bar
5 @ 45%
5 @ 55%
3 @ 65%
2 @ 75%

Neural Warm-Up

2 Rounds Every Minute on The Minute

3 Med Ball Chest Pass
3 Explosive Push Ups

Main Strength

Bench Press Every 3:30 Minutes on the Minute

1 Set × 1 @ 90-95%
1 Set × 1 @ 95-100%
1 Set × 1 @ PR Attempt

Accessory

Deficit Push Ups 2 Sets × 8-15 Reps Every 1.5 Minutes on the Minute.
Single Arm Dumbbell Row 2 Sets × 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Chest Fly 2 Sets × 10-15 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds

30 Seconds Doorway Chest Stretch
30 Seconds Shoulders Across The Chest Stretch
30 Seconds Prayer Stretch
30 Seconds Kneeling Quad/Hip Flexor Stretch
30 Second Wrist Stretch

Bootcamp

Tuesday, June 9th, 2026 - Movement Lab

General Warm-Up

2 Rounds

OH Banded Pancakes 10 Reps Each

Seated Leg Lifts 10 Reps 1 sec pause at top

Worlds Greatest Stretch 5 Reps Each Side

Childs Pose Prayer 10 Reps 1 Sec pause at Top

 

Neural Warm-Up

Weighted Breathing

Plate, KB, Sandbag, DB, (Not someone else)

3 min Breath Behind the Brace

(BBB)

Strength

(4 Sets, 3 Min)
DB Pullover Paired Z Press
Tempo: 4 Down / 2 Pause / 2 Up

8 Pullover + 6 Press/set

WOD

Workout Format

3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movment)

Elite

Med Ball Transfer 30/24
50 Reps
Plank Climb Overs 30" Box
20 Reps

Competitive

Med Ball Transfer 20/14
40 Reps
Plank Climb Overs 24" Box
15 Reps

Performance

Med Ball Transfer 10/8
30 Reps
Plank Climb Overs 20" Box
15 Reps

Stimulus Points

Core and hips flexors are going to be on fire, try and maintain that marathon brace through every movment.

Accessory

Every 1 Minute on the Minute × 6 Minutes Switch Sides

Med Ball Partner Pass

Cooldown

High fives all around, you already did your stretching.

Bootcamp

Tuesday, June 9th, 2026 - Bootcamp

General Warm-Up

30 Seconds Single Leg Half Squat Hold
30 Seconds Dead Hang

2 Rounds
200m Run
10 DB Curl and Press
10 Push Ups
3 Pull Ups or 8 Ring Rows

Strength

Back Squats

Build to a Heavy Triple or Work on Technique for 15-20 Minutes.

WOD

Workout Format

4 Rounds For Time (Time Cap: 15)

Elite

20 DB Snatches (70/50)
10 Pull Ups
400m Run

Competitive

20 DB Snatches (50/35)
10 Pull Ups
400m Run

Performance

20 DB Snatches (35/25)
10 Jumping Pull Ups
400m Run

Stimulus Points

This is a workout brought to you by mason, you should be moving fairly quickly with little to no breaks.

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 5-8 DB Split Squats per Side
Even Minutes). 8-15 Band Hamstring Curl

Cooldown

Optional

Hamstring Stretch
Lat Stretch

Bootcamp

Monday, June 8th, 2026 - Bootcamp

General Warm-Up

30 Second Band Row Hold into 10 Band Row
30 Second Clam Shell Side Plank per Side

2 Rounds
5 Muscle Power Clean
5 Muscle Squat Clean
5 Squat Cleans
3 Strict Press
3 Push Press
3 Push Jerk

Strength

Clean

Build to a Heavy Double or Work on Technique for 15-20 Minutes.

WOD

Workout Format

For Time

Elite

50 Lunges
8 Shoulder to Overhead (155/95)
50 Lunges
6 Shoulder to Overhead (175/105)
50 Lunges
4 Shoulder to Overhead (195/115)
50 Lunges
2 Shoulder to Overhead (215/125)

Competitive

50 lunges
8 shoulder to overhead (135/80)
50 lunges
6 shoulder to overhead (145/90)
50 lunges
4 shoulder to overhead (155/95)
50 walking lunges
2 shoulder to overhead (165/100)

Performance

30 Lunges
8 Shoulder to Overhead (95/55)
30 Lunges
6 Shoulder to Overhead (100/65)
30 Lunges
4 Shoulder to Overhead (105/70)
30 Lunges
2 Shoulder to Overhead (110/75)

Stimulus Points

Utilize your legs when doing the shoulder to overhead at the heavier weights. Expect leg fatigue so choose weights you feel confident with for the shoulder to overhead.

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 15 Pogo Hops (Quick Feet)
Even Minutes). 30 Seconds Plank or Weighted Plank

Cooldown

Optional

Shoulder Stretch
Quad Stretch

Strength

Monday, June 8th, 2026 - Squat Class

General Warm-Up

3 Rounds
10 Kang Squats
12 Alternating Lunges
10 Glute Bridge

Specific Warm-Up

Back Squat Every 1:30 Minutes On the Minute
10 Empty Bar
5 @ 45%
5 @ 55%
3 @ 65%
2 @ 75%

Neural Warm-Up

2 Rounds Every Minute on The Minute
3 High Jumps
3 Broad Jumps

Main Strength

Back Squat Every 3:30 Minutes on the Minute
1 Set × 1 @ 90-95%
1 Set × 1 @ 95-100%
1 Set × 1 @ PR Attempt

Accessory

Barbell Split Squat 2 Sets × 10-15 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Stiff Leg Deadlifts 2 Sets × 10-15 Reps. Every 1.5 Minutes on the Minute
Ab Roll Outs 2 Sets × 5-10 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds
30 Seconds Hip Flexor Stretch Per Side
30 Seconds Butterfly Stretch
30 Seconds Figure 4 Stretch
30 Seconds Squat Hold
30 Seconds Calf Stretch

Strength

Sunday, June 7th, 2026 - Overhead Press

General Warm-Up

2 Rounds

20 PVC Pass Throughs
15 Scap Wall Slides
15 Scap Push Ups
15 Band Pull a Parts
30 Seconds Hollow Holds

Specific Warm-Up

With an Empty Bar Perform 10 Back Strict Overhead Press with a 5 Second Eccentric

Neural Warm-Up

Med Ball Slams

5 Sets X 2 Reps Every 30 Seconds

Main Strength

Strict Overhead Press

Every 3 Minutes on the Minute
3 Sets X 2 Reps @ 80% 1RM

Accessory

Dumbbell Lateral Raises 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Tricep Skull Crushers 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Hammer Curls 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2-3 Rounds

30 Seconds per Side Arm Across Chest Shoulder Stretch
30 Seconds Eagle Pose Stretch
30 Seconds Prayer Stretch
30 Seconds Wrist Stretch
30 Seconds Tricep Stretch

Olympic Weightlifting

Saturday, June 6th, 2026 - Olympic Weightlifting 269.1

General Warm-Up

2 Rounds: 10-minute Cap
a) 10 × Banded Press https://youtu.be/euoydi6xloy?si=3ykgkpl35z-c5xf0
B) 10 × Bent Over Band Pull Apart https://youtu.be/so_u-1qjiju?si=hcequ340bm8feotw
C) 10 × Scapular Cars https://youtu.be/saeymdyi6se?si=ipy2ji3jpgcut_py
D) 10 × Wall Sit W/ Single Leg March (5 per Leg) https://youtu.be/wj-x-1sl1k8?si=qr_kiuyslhwl4s9t

Strength

PRESS WORK
E2:00MOM3: SOTTS Press

  • Perform each set with snatch grip on the bar.
    • NOTE: Movement can be performed while seated on a box/bench if mobility is limited with the squat depth.
  • Perform each set with a light weight or as prescribed. https://youtu.be/K1tgvevtExw?si=l7kZWLFVnmHLU-Kh

1st set: 5 @ 50%
2nd set: 5 @ 50%
3rd set: 5 @ 50%
% of Strict Press

SNATCH BALANCE WORK
E2:00MOM5: Drop Snatch Balance

  • Perform each set with a light weight or as prescribed.
  • Focus on an aggressive drop into the catch/receiving position of the snatch.
    NO DIP THEN DROP! https://youtu.be/UjnGC5GtjkM?si=g9xYiWtX3tSPYygc

1st set: 3 @ 50%
2nd set: 3 @ 55%
3rd set: 3 @ 60%
4th set: 3 @ 60%
5th set: 3 @ 60%
% of Snatch/Power Snatch

JERK WORK
E1:30MOM5: Tall Split Jerk or Tall Push Jerk
- Perform the movement from the flat/whole foot.
- Perform each set with a light weight or as prescribed.
https://youtu.be/1XDgGpCLMtc
https://youtu.be/gf365quTYIA?si=aoCnv9Rl2K-9zPQu
1st set: 3 @ 50%
2nd set: 3 @ 50%
3rd set: 3 @ 55%
4th set: 3 @ 55%
5th set: 3 @ 55%
% of Split Jerk/ Push Jerk/C&J

CLEAN WORK
E1:30MOM5: Tall Clean or Tall Power Clean
- Perform the movement from flat/whole foot.
- Perform each set with a light weight or as prescribed.
- Focus on an aggressive pull under the bar.
https://youtu.be/F8RpoBQ3M-Y?si=zbfK-YoxjwuA2DQv
https://youtu.be/ACgF6dti040?si=bjai1rWcX19G66o_
1st set: 3 @ 50%
2nd set: 3 @ 50%
3rd set: 3 @ 55%
4th set: 3 @ 55%
5th set: 3 @ 55%
% of Clean/Power Clean

Olympic Weightlifting

Saturday, June 6th, 2026 - Olympic Weightlifting 269.2

Strength

CLEAN DEADLIFT WORK
E3:30MOM3: Clean Segment Deadlift
- Perform each rep as... 
2s below knee + 2s above knee + 2s mid-thigh+ 2s power position
- Adjust weight where necessary but maintain the rep scheme. 
NOTE- Legs should still have a slight bend in knee while in power position. Do not straighten legs at the top of the deadlift. The intention is to have the legs actively pushing throughout the whole movement.
https://youtu.be/O0GE5elmMl8 
1st set: 5 @ 70%
2nd set: 5 @ 70%
3rd set: 5 @ 70%
% of Clean/Power Clean

Accessory

A) E1:30MOM4: KB Goblet 90-90 Hip Extensions https://youtu.be/CSLWXS2SP5Y?si=KZq3bjrHXVNga74e 
- Perform 8-10 reps per set with a moderate kettlebell. 
NOTE: Perform movement on one side only and then perform the movement on the other side for the next set.

B) E1:30MOM3: Scap Push Up on Elbows https://youtu.be/uN4ojImyJZw?si=LLXXFKMGZzp2a2pp 
- Perform 6-8 reps per set. 
- Reps should be slow and controlled.

C) E1:30MOM3: Heel Taps https://youtu.be/L1uY38FyxNU?si=LXlHgdmbD4UHVgzv 
- Perform movement with a tight core allowing the obliques to complete the movement.
- Reps should be slow and controlled.

Cooldown

1-2 Rounds Not for Time
* Focus on relaxed breathing during the cool down. 
A) 1x 30s-1:00 Bent Over Scap Retraction Isometic https://youtu.be/c8GmhKHZWI0?si=ySEfNmTX6FaELjMy 
B) 5x Shoulder Extension Bridge https://youtu.be/vXIzTJf1uZI?si=FyPAd55shBqFIeRE 
C) 6x T-Spine CARs (1 rotation to right + 1 rotation to left = 1 rep) https://youtu.be/p_WjMVOyDew?si=wuC2QyMGQGpign5a 
D) 1x 30s-1:00 Saddle Stretch https://youtu.be/JYP2E9VNU9c?si=OVz-5tSm6kA_ki4g 
E) 1x 30s-1:00 Banded Frog https://youtu.be/ftzz4YknO0k?si=dybwgk276MA_kvzQ 

Bootcamp

Friday, June 5th, 2026 - Bootcamp

General Warm-Up

10 Single Leg DB Deadlift per Side
30 Seconds Plank

2 Rounds
200m Run
12 DB Good Mornings
12 Alternating Lunges

Strength

Deadlift

Every 2 Minutes on the Minute. Push Hard on Set 3 Aiming for A Potential Higher Rep PR Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets. Adjust Your Maxes Based on the AMRAP or If You Plan on Attempting a New 1-5RM in the Heavy Sets.

5 Reps @ 67.5%
3 Reps @ 76.5%
1-10 Reps @ 83%
1-5 Reps @ 85.5-89% or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 67.5%

WOD

Workout Format

For Time (Time Cap: 10 Minute)

Elite

50 Dual DB Deadlifts (75/50)
100ft Dual DB Walking Lunges
150ft Farmer Carry

Competitive

50 Dual DB Deadlifts (50/35)
100ft Dual DB Walking Lunges
150ft Farmer Carry

Performance

50 Dual DB Deadlifts (35/25)
100ft Dual DB Walking Lunges
150ft Farmer Carry

Stimulus Points

Heavy Grip Fatigue Break Early And Often.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 30-40 Seconds Side Plank Left
Even Minutes). 30-40 Seconds Side Plank Right

Cooldown

Forearm Stretch
Pigeon Pose Stretch

Strength

Friday, June 5th, 2026 - Deadlift

General Warm-Up

2 Rounds

20 Alternating Runners Sweeps
15 Band Good Mornings
15 Glute Bridge
15 Band Lat Pulldown
30 Seconds Plank

Specific Warm-Up

With an Empty Bar Perform 10 Deadlifts with a 5 Second Eccentric

Neural Warm-Up

Broad Jumps

5 Sets × 2 Rep Every 30 Seconds

Main Strength

Sumo or Conventional Deadlift

Every 3 Minutes on the Minute
3 Sets × 2 Reps @ 80% 1RM

Accessory

Deficit Deadlift 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Walking Lunges 3 Sets × 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Hanging Knee Raises 3 Sets × 8-15 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2-3 Rounds

30 Seconds Pigeon Pose Stretch
30 Seconds Hip Flexor Stretch per Side
30 Seconds Forward Fold Stretch
30 Seconds Forearm Stretch
30 Seconds Figure 4 Stretch

Bootcamp

Thursday, June 4th, 2026 - Movement Lab

General Warm-Up

2 Rounds

Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl

Neural Warm-Up

3min Pogo Hops on beat

Strength

Turkish Getup

3 Min per Set, Light to Moderate Weight, Move as Slowly and Fluidly as Possible
3 Reps Each Side per Set

WOD

Workout Format

3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movment)

Elite

Loaded Crab Crawl 50m (45/35)
24" Box Rebound Jump 6 Reps

Competitive

Loaded Crab Crawl 50m (25/10)
20" Box Rebound Jump 6 Reps

Performance

Crab Crawl 50m
Double Broad Jump 3 Reps

Stimulus Points

Shoulders, core and quads are going to tireout quickly, keep ankles and feet stiff while attacking the ground to reduce ground contact time. Find efficiency in the crab walks by keeping the hips high.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). Cossack Squats 10 Reps
Even Minutes). Back Bridge Pulse 30 Sec Wall or Floor

Cooldown

Seated Quad Stretch
Chest Stretch

Bootcamp

Thursday, June 4th, 2026 - Bootcamp

General Warm-Up

15 Prone A’s
16 Alternating Runner Sweeps

2 Rounds
200m Run
10 Band Face Pulls
10 Band Overhead Press

Strength

Strict Press

Every 2 Minutes on the Minute. Push Hard on Set 3 Aiming for A Potential Higher Rep PR Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets. Adjust Your Maxes Based on the AMRAP or If You Plan on Attempting a New 1-5RM in the Heavy Sets.

5 Reps @ 67.5%
3 Reps @ 76.5%
1-10 Reps @ 83%
1-5 Reps @ 85.5-89% or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 67.5%

WOD

Workout Format

6 Rounds

Elite

400m Run
Rest 2 Minutes

Competitive

400m Run
Rest 2 Minutes

Performance

400m Run
Rest 2 Minutes

Stimulus Points

Try To Keep Each Round About The Same Speed.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes).10-15 Bent Over DB Rows
Even Minutes). 5-10 Single Leg DB Deadlifts

Cooldown

Shoulder Stretch
Runners Hamstring Stretch

Bootcamp

Wednesday, June 3rd, 2026 - Bootcamp

General Warm-Up

30 Seconds Dead Bug
30 Seconds Wall Sit

2 Rounds
60 Seconds Echo Bike
10 Sit Ups
10 Dumbbell Squat Clean

Strength

Back Squat

Every 2 Minutes on the Minute. Push Hard on Set 3 Aiming for A Potential Higher Rep PR Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets. Adjust Your Maxes Based on the AMRAP or If You Plan on Attempting a New 1-5RM in the Heavy Sets.

5 Reps @ 67.5%
3 Reps @ 76.5%
1-10 Reps @ 83%
1-5 Reps @ 85.5-89% or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 67.5%

WOD

Workout Format

3 Rounds in Pairs for Time (Time Cap: 15 Minutes)

Elite

30 Sit Ups
30 Dual DB Deadlift (70/50)
30 Cal Echo Bike

Competitive

30 Sit Ups
30 Dual DB Deadlift (50/35)
30 Cal Echo Bike

Performance

26 Sit Ups
26 Dual DB Deadlift (50/35)
26 Cal Echo Bike

Stimulus Points

Split The Workout However You’d Like.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 8-12 Hammer Curls
Even Minutes). 8-12 Dumbbell Skull Crushers

Cooldown

Seal Stretch
Scorpion Stretch

Strength

Wednesday, June 3rd, 2026 - Bench Press

General Warm-Up

2 Rounds

20 Arm Circles
15 Band Pull A Parts
15 Scap Push Ups
10 Push Ups
30 Seconds Plank

Specific Warm-Up

With an Empty Bar Perform 10 Bench Press with A 5 Second Eccentric

Neural Warm-Up

Slam Ball Chest Pass

5 Sets × 2 Reps Every 30 Seconds

Main Strength

Bench Press

Every 3 Minutes on the Minute
3 Sets × 2 Reps @ 80% 1RM

Accessory

Deficit Push Ups 3 Sets × 8-15 Reps Every 1.5 Minutes on the Minute.
Single Arm Dumbbell Row 3 Sets × 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Chest Fly 3 Sets × 10-15 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2-3 Rounds

30 Seconds Doorway Chest Stretch
30 Seconds Shoulders Across the Chest Stretch
30 Seconds Prayer Stretch
30 Seconds Kneeling Quad/hip Flexor Stretch
30 Second Wrist Stretch

Bootcamp

Tuesday, June 2nd, 2026 - Movement Lab

General Warm-Up

2 Rounds

OH Banded Pancakes 10 Reps Each
Seated Leg Lifts 10 Reps
Worlds Greatest Stretch 5 Reps Each Side
Childs Pose Prayer 10 Reps 1 Sec Hold at Top

Neural Warm-Up

2 rounds

Seated Breath Rotation only rotate when breathing out

Cramping is encouraged.

1. Breath out - Rotate

2. Breath out - Crunch down on armpit.

3. Breath into rib cage expanding opposite side

4. Return to level and repeat 2 more times on the same side continuing to find more range

Main Strength

Bench Supported Lat Pullover 

Super Set W/ Z Press

3min per set, Light to Moderate over head weight for each hand, 

Big breaths in and out when paused.

Set 1: 8 reps @tempo 8 down - 5 pause - 8 up + z press 5 reps

Set 2: 10 reps @tempo 4 down - 5 pause - 4 up + z press 8 reps

Set 3: 10 reps @tempo 4 down - 5 pause - 4 up + z press 10 reps 

Set 4: 12 reps @tempo 2 down - 1 pause - 1 up explosive + z press 12 reps

WOD

Workout Format

3 Rounds For Time (Time Cap: 15 Minutes)

Elite

30 Seated Overhead Wall Balls (20/14)
30 Sec Hanging L-sit

Competitive

25 Seated Overhead Wall Balls (20/14)
30 Sec Seated L-sit

Performance

20 Seated Overhead Wall Balls (8/10)
15 Sec Seated L-sit Each Side

Stimulus Points

Hip flexors, core and thoracic extention should be tested like theres no tomorrow in this workout, make each overhead throw count with the ball going behind the head.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). Med Ball Rotational Wall Throw 8 Reps Each Side
Even Minutes). Med Ball Cleans 10 Reps

Cooldown

Sweeping Dasies
Cobra Stretch

Bootcamp

Tuesday, June 2nd, 2026 - Bootcamp

General Warm-Up

15 Empty Bar Behind the Neck Press
30 Seconds Squat Hold

2 Rounds
200m Row
10 Hang Muscle Snatch
3 Wall Walks or 6 Inchworm to Push Ups

Strength

Snatch + 2 Overhead Squat

Build to A Heavy Complex or Work on Technique for 15 Minutes.

WOD

Workout Format

For Time (Time Cap: 16 Minutes)

Elite

1000m Row
30 Hang Snatch (115/80)
1000m Row
30 Handstand Push Ups

Competitive

1000m Row
30 Hang Snatch (95/65)
1000m Row
30 Hand Release Push Ups

Performance

800m Row
30 Hang Snatch (75/55)
800m Row
25 Push Ups

Stimulus Points

Your Scale Choice Should Allow You To Do Big Reps (10+) Of Push Ups And The Snatches Unbroken,

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 30-40 Seconds Plank
Even Minutes). 8-12 Reps Calf Raises

Cooldown

Chest Stretch
Pigeon Pose Stretch

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