Workouts

Today & Previous Upcoming
Bootcamp

Friday, December 9th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band face pulls
Strict press demo/progressions/teaching
Strict press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Strict Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 last week.

WOD

Workout Format
In teams of 3, For Time
99-75-51-27 (Split all reps)
Competitive
Wall Balls (20 / 14)
Box Jump Overs (24 / 20)
Single DB Devil Press (40 / 25)
Performance
Wall Balls (20 / 14)
Box Jump or Step Overs (24 / 20)
Single DB Devil Press (30 / 20)
Lifestyle
Wall Balls
Box Step Overs
Single DB Devil Press
Bootcamp

Thursday, December 8th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Alternating lunges
Deadlift, demo/progressions/teaching
Deadlift, warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Deadlift x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 last week.

WOD

Workout Format
AMRAP 18
Competitive
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
20 Double Unders
Performance
5 Jumping Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
20 Double Unders (Count Misses)
Lifestyle
5 Ring Rows
10 Elevated Push-ups
15 Air Squats
20 Single Unders
Bootcamp

Wednesday, December 7th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Band over and backs
Banded pull aparts
Band cuban press
Catcow
Active hang
Band overhead press
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Bench Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 last week.

WOD

Workout Format
4 Rounds for Time
Competitive
15 Push Press (95 / 65)
21 / 15 Cal Bike
Performance
15 Push Press (65 / 45)
21 / 15 Cal Bike
Lifestyle
15 Push Press
15 / 10 Cal Bike
Bootcamp

Tuesday, December 6th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Band over and backs
Banded pull aparts
Band cuban press
Catcow
Active hang
Band overhead press

Strength

Every 1:30 on the minute x 4 rounds
Pendlay Row x 8
Every minute on the minute x 5 rounds
Farmer hold x 35 seconds

WOD

Workout Format
EMOM 21
* Adjust reps, weight, and meters row to challenge you each minute. You should feel like you have to move quickly.
Competitive
Min 1) 250m Row
Min 2) 6 Sandbag Cleans (100 / 50), 6 Burpees
Min 3) Rest
Performance
Min 1) 200m Row
Min 2) 6 Sandbag Cleans (50 / 30), 6 Burpees
Min 3) Rest
Lifestyle
Min 1) 40 second Row
Min 2) 6 Sandbag Cleans, 6 No Push-up Burpees
Min 3) Rest
Bootcamp

Saturday, December 10th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Band overhead press
Band good mornings
Dynamic squats
Inchworm push-ups
Jumping jacks
5-10 minutes to practice the movements and check form

WOD

Workout Format
Draw Chips
Each participant draws a chip from the bucket without looking. Then the participant performs as many rounds as possible for 4 minutes of the exercise circuit associated with the colour of the chip they picked. Rest 1 minute between rounds.
Red:
8 Pull-ups
12 Shuttle Runs
Blue:
12 DB Push Press (35/25)
8 Burpee Box Jump Overs
Green:
12 Wall Balls (20/14)
50 Skips
White:
10 Cal Bike
5 Deadlifts (200 / 140)
Bootcamp

Monday, December 5th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Med ball thruster
Back squat demo/progressions/teaching
Back squat warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Back Squat x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 reps last week.

WOD

Workout Format
AMRAP 12
Competitive
15 Wall Balls (20 / 14)
10 Alternating DB Snatches (50 / 35)
5 Burpees Over DB
Performance
15 Wall Balls (14 / 10)
10 Alternating DB Snatches (35 / 25)
5 Burpees Over DB (Step Overs Count)
Lifestyle
15 Wall Balls
10 Alternating DB Snatches
5 No Push-up Burpees Over DB (Step Overs Count)
Bootcamp

Saturday, December 3rd, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Arm swings
Leg swing left
Leg swing right
Dynamic squats
Inchworm push-ups
Jumping jacks
5-10 minutes to practice the movements with your partner

WOD

Workout Format
Deck of Death
Each person gets a deck of cards. You draw a card and do the number on the cards as rep of the exercise assigned to the suit on the card. Face cards are 12 reps and joker is a give card.
Hearts: Sit-ups
Diamonds: Burpees
Spades: Cal Row
Clubs: DB Snatches
Joker: Give 10 Burpees
(to add a bigger challenge you can do 200m run every 4 minutes on the minute)
Bootcamp

Friday, December 2nd, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band face pulls
Strict press demo/progressions/teaching
Strict press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Strict Press x 4 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week.

WOD

Workout Format
2 Rounds for Time, in Pairs
Competitive
50 Partner Wall Balls (20/14)
50 Deadlifts (Split) (185 / 125)
100 Double Unders (together)
Performance
50 Partner Wall Balls (20/14)
50 Deadlifts (Split) (145 / 105)
100 Double Unders (together)
Lifestyle
50 Partner wall balls
50 Deadlifts (Split)
100 Single Unders (Together)
Bootcamp

Thursday, December 1st, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Med ball squat cleans
Deadlift, demo/progressions/teaching
Deadlift, warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Deadlift x 4 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week

WOD

Workout Format
4 rounds for time
Competitive
30/21 Cal Bike
10 DB Squat Clean and Jerks (50/35)
Performance
25/17 Cal Bike
10 DB Squat Clean and Jerks (35/25)
Lifestyle
15/10 Cal Bike
10 DB Squat Clean and Jerks
Strength

Wednesday, November 30th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Inch worms
Active hang
Band thrusters
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Bench Press x 4 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week

WOD

Competitive
7 rounds for time
10 deficit push-ups
8 toes to bar
500m row
Performance
7 rounds for time
10 push-ups / elevated push-ups
8 leg raises
400m row
Lifestyle
7 rounds for time
10 elevated push-ups / DB bench press
8 knee raises
400m row
Strength

Tuesday, November 29th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band overhead press

Strength

Every 1:30 on the minute x 4 rounds
DB bicep curls x 12 reps
Every minute on the minute x 5 rounds
hollow hold x 35 seconds
Every minute on the minute x 6 rounds
side plank x 30 seconds per side

WOD

Competitive
as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment
Performance
as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment
Lifestyle
as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movement
Strength

Monday, November 28th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Med ball squat cleans
Back squat demo/progressions/teaching
Back squat warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Back Squat x 4 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 reps last week.

WOD

Competitive
For time
12-12-12-12
alternating double DB lunges (70/50)
8-7-6-5
Strict handstand push-ups
60-50-40-30
Double unders
Performance
For time
12-12-12-12
alternating double DB lunges (50/35)
8-7-6-5
handstand push-up / push-up / pike push-up
60-50-40-30
Double unders (count missed reps)
Lifestyle
For time
12-12-12-12
alternating double DB lunges
8-7-6-5
elevated push-ups / Z press
60-50-40-30
single unders
Strength

Saturday, November 26th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Arm swings
Leg swing left
Leg swing right
Dynamic squats
Inchworm push-ups
Jumping jacks
5-10 minutes to practice the movements with your partner

WOD

Workout Format
You will flip a coin before each round whichever lands face up is what you'll do for an AMRAP of 4 minutes followed by a 2 minute rest.
Round 1/2/3
Heads: 20 cal bike & max DB deadlifts
Tails: 20 cal bike & max DB push press
Round 4/5/6
Heads: 500m row & max DB renegade rows
Tails: 500m row & max DB box step overs
Strength

Friday, November 25th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band face pulls
Strict press demo/progressions/teaching
Strict press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Strict Press x 3 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week

WOD

Competitive
you go I go each round
14 rounds
10 DB snatches (50/35)
5 DB facing burpess
Rest 2 minutes
14 rounds
10 single DB clean and jerks (50/35)
5 DB facing burpees
Performance
you go I go each round
14 rounds
10 DB snatches (35/25)
5 DB facing burpess
Rest 2 minutes
14 rounds
10 single DB clean and jerks (35/25)
5 DB facing burpees
Lifestyle
you go I go each round
14 rounds
10 DB snatches
5 DB facing no push-up burpess
Rest 2 minutes
14 rounds
10 single DB clean and jerks
5 DB facing no push-up burpees
Strength

Thursday, November 24th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Band glute kick back
Dynamic squats
Half kneeling hamstring rocker
Med ball deadlift
Deadlift, demo/progressions/teaching
Deadlift, warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Deadlift x 3 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week

WOD

Competitive
As many rounds as possible in 20 minutes
1500m row
14 double DB box step overs (50/35) (20in box both)
Performance
As many rounds as possible in 20 minutes
1500m row
14 double DB box step overs (35/25) (20in box both)
Lifestyle
As many rounds as possible in 20 minutes
1500m row
14 box step overs
Strength

Wednesday, November 23rd, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band chest flys
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Bench Press x 3 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week

WOD

Competitive
for time
6-5-4
Thrusters (135/95)
chest to bar
- into -
15-12-9-6
Thrusters (75/55)
strict chin-ups
Performance
for time
6-5-4
Thrusters (95/65)
jumping chest to bar
- into -
15-12-9-6
Thrusters (45/35)
jumping chin-ups
Lifestyle
for time
6-5-4
Thrusters
pendlay row
- into -
15-12-9-6
Thrusters
palms up ring rows
Strength

Tuesday, November 22nd, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band overhead press

Strength

Every 1:30 on the minute x 4 rounds
DB bicep curls x 12 reps
Every minute on the minute x 5 rounds
hollow hold x 35 seconds
Every minute on the minute x 6 rounds
side plank x 30 seconds per side

WOD

Competitive
as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment
Performance
as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment
Lifestyle
as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment
Strength

Monday, November 21st, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Band glute kick back
Dynamic squats
Half kneeling hamstring rocker
Med ball squat cleans
Back squat demo/progressions/teaching
Back squat warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Back Squat x 3 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 reps last week

WOD

Competitive
As many rounds as possible in 15 minutes
15 back squat (155/125)
20 push-up
25 sit-up
50 cal row
Performance
As many rounds as possible in 15 minutes
15 back squat (115/75)
20 elevated push-ups
25 sit-up
40 cal row
Lifestyle
As many rounds as possible in 15 minutes
15 back squat (75/45)
15 elevate push-up
15 sit-up
30 cal row
Strength

Saturday, November 19th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Band overhead press
Band good mornings
Dynamic squats
Inchworm push-ups
Jumping jacks
5-10 minutes to practice the movements and check form

WOD

Workout Format
Draw chips
Each participant draws a chip from the bucket without looking. Then the participant performs as many rounds as possible for 4 minutes of the exercise circuit associated with the colour of the chip they picked. Rest 1 minute between rounds.
Red:
15 slam balls (20/15)
10 burpees
Blue:
12 DB push press (35/25)
12 lunges
Green:
12 wall balls (20/14)
25 jumping jacks
White:
12 cal bike
12 KB swings (50/35)
Strength

Friday, November 18th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Inch worms
Active hang
Upright rows
Strict press demo/progressions/teaching
Strict press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Dumbbell Strict Press x 7 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week

WOD

Competitive
4 rounds in pairs switch each round
Buy in before each round: 15 hang cleans (synch) (95/65)
Partner A: max air bike cals
Partner B:
21-15-9
push press (95/65)
burpees
Performance
4 rounds in pairs switch each round
Buy in before each round: 15 hang cleans (synch) (75/55)
Partner A: max air bike cals
Partner B:
21-15-9
push press (75/55)
burpees
Lifestyle
4 rounds in pairs switch each round
Buy in before each round: 15 hang cleans (synch) (45/35)
Partner A: max air bike cals
Partner B:
21-15-9
push press (45/35)
no push-up burpees
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