Workouts

Today & Previous Upcoming
Strength

Sunday, July 5th, 2026 - Overhead Press

General Warm-Up

2 Rounds
10 PVC Pass Troughs
10 Scap Push Ups
10 Band External Rotations per Side
10 Band Pull Aparts
10 Band Overhead Press

Specific Warm-Up

2 Super Sets Every 2 Minutes on the Minute
10 Overhead Ball Toss
5 Empty Bar Shoulder Press with a 5 Second Eccentric

Neural Warm-Up

1 Minutes on the Minute × 6 Rounds
Clap Push up X 3 Reps

Main Strength

Every 2 Minutes on the Minutes × 5 Rounds
Strict Press X 5 Reps @ 75% 1RM

Accessory

Seated DB Shoulder Press 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute.
DB Tricep Extensions 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute
KB Waiter Carry 3 Sets × 20-40 Seconds. Every 1.5 Minutes on the Minute.

Cooldown

Hold each for 30 seconds
Band lat stretch per side
Shoulder across the chest stretch per side
Overhead tricep stretch per side

Olympic Weightlifting

Saturday, July 4th, 2026 - Olympic Weightlifting 272.1

General Warm-Up

2 Rounds: 10-minute cap
A) 10x Banded Press https://youtu.be/eUOYdi6XLOY?si=3ykgkPl35z-c5xF0 
B) 10x Bent Over Band Pull Apart https://youtu.be/So_U-1QjiJU?si=hceQU340BM8FeOtw 
C) 10x Scapular CARs https://youtu.be/sAEYmDyI6SE?si=IPy2ji3JpgcUT_py 
D) 10x 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 https://youtu.be/K1tgvevtExw?si=l7kZWLFVnmHLU-Kh  
Movement Swap: Seated SOTTS Press: https://youtu.be/E4iybFG7u9I?si=s-MlJoNB_fuier9l 
NOTE: Movement can be performed while seated on a box/bench if mobility is limited with the squat depth. 
- Perform each set with snatch grip on the bar. 
1st set: 5 @ 55%
2nd set: 5 @ 55%
3rd set: 5 @ 55%
% of Strict Press

SNATCH BALANCE WORK
E2:00MOM5: Drop Snatch Balance https://youtu.be/UjnGC5GtjkM?si=g9xYiWtX3tSPYygc 
- 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!
1st set: 3 @ 50%
2nd set: 3 @ 55%
3rd set: 3 @ 60%
4th set: 3 @ 65%
5th set: 3 @ 70%
% of Snatch/Power Snatch

JERK WORK
E2:00MOM5: Tall Split Jerk or Tall Push Jerk
https://youtu.be/1XDgGpCLMtc 
https://youtu.be/gf365quTYIA?si=aoCnv9Rl2K-9zPQu 
- Perform the movement from the flat/whole foot. 
- Perform each set with a light weight or as prescribed. 
1st set: 3 @ 50%
2nd set: 3 @ 55%
3rd set: 3 @ 60%
4th set: 3 @ 65%
5th set: 3 @ 65%
% of Split Jerk/ Push Jerk/C&J

CLEAN WORK
E2:00MOM5: Tall Clean or Tall Power Clean
https://youtu.be/F8RpoBQ3M-Y?si=zbfK-YoxjwuA2DQv 
https://youtu.be/ACgF6dti040?si=bjai1rWcX19G66o_ 
- 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. 
1st set: 3 @ 50%
2nd set: 3 @ 55%
3rd set: 3 @ 60%
4th set: 3 @ 65%
5th set: 3 @ 65%
% of Clean/Power Clean

Olympic Weightlifting

Saturday, July 4th, 2026 - Olympic Weightlifting 272.2

Strength

CLEAN DEADLIFT WORK
E3:30MOM3: Clean Segment Deadlift https://youtu.be/O0GE5elmMl8 
- 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.
1st set: 4 @ 78%
2nd set: 4 @ 78%
3rd set: 4 @ 78%
% of Clean/Power Clean

Accessory

A) E1:30MOM4: KB Goblet 90-90 Hip Extensions https://youtu.be/CSLWXS2SP5Y?si=KZq3bjrHXVNga74e 
Movement Swap: Single Leg Hip Thrust: https://youtu.be/3KKVWOATE-Q?si=Zu1xNLnfMnRnzqnz 
- Perform 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 
Movement Swap: Scap Push Up https://youtu.be/huGj4aBk9C4?si=V-nyIkZJUr1xzPDw 
- Perform 10 reps per set. 
- Reps should be slow and controlled.

C) E1:30MOM3: Heel Taps https://youtu.be/L1uY38FyxNU?si=LXlHgdmbD4UHVgzv 
-Perform 16 reps per set.
- 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, July 3rd, 2026 - Movement Lab

General Warm-Up

2 rounds

Kettle bell tempering
2min

Elevated Calf Raise
2min

Neural Warm-Up

Hand eye Coordination

find a partner or find a wall.
5 min underhand toss, overhand catch.

Strength

Bear Crawls 8min

1min on 1 min off 4 rounds

Keep knees as low to the ground as possible.

Back Flat 

WOD

Workout Format

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

Elite

Double Jumps
Use your first jump to prime your second launch off jump, getting your head as high as possible
25x2 reps

Iso BB Calf Raise
Max effort
10x6sec hold


Competitive

Double Jumps
Use your first jump to prime your second launch off jump, getting your head as high as possible
20x2 reps


Iso BB Calf Raise
Climbing effot
10x6sec hold

Performance

Standing high jump
Sink down into a tall squat and roll your weight onto the balls of your feet before you explode up
20x1 reps

Iso BB Calf Raise
Climbing effot
10x6sec hold

Stimulus Points

Take your time setting up and maximizing each jump!

Use the calf raises as a gauge for how much stiffness you can create in your body for your jumps.

 

Accessory

Deep ankle bounces 8 min

1min on each side

4 rounds

Cooldown

you've already done your stretching! collect your high 5's and have an amazing rest of your day :)

Bootcamp

Friday, July 3rd, 2026 - Bootcamp

General Warm-Up

30 Seconds Alternating Single Leg Seated L Raises
10 Banded Internal Rotations

2 Rounds
200m Run
10 KB or DB Z Press
10 KB Forearm Curls

Strength

Every 2 Minutes on the Minutes × 5 Rounds

Overhead Press: 5 Reps @ 75% 1RM

WOD

For Time
Workout Format

Time Cap: 15 Minutes

Elite

1,600m Run
200m Farmer's Carry (50/35)
* in a Vest

Competitive

1,600m Run
200m Farmer's Carry (50/35)

Performance

1,200m Run
200m Farmer's Carry (35/25)

Stimulus

1) This Is a Long Run So Pace Yourself Accordingly.
2) Break Early and Often During the Carry, Don't Get Stranded Half Way with Fully Crushed Forearms.

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 8 DB Single Arm Row per Side
Even Minutes). 8-12 Dumbbell Skull Crushers

Cooldown

Optional

Calf Stretch
Forearm Stretch

Strength

Friday, July 3rd, 2026 - Deadlift

General Warm-Up

2 Rounds
10 Glute Bridge
10 Empty Bar Good Mornings
10 Air Squats
10 Reverse Lunges
30 Seconds Plank

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Diagonal Bounds
5 Empty Bar Deadlift With A 5 Second Eccentric

Neural Warm-Up

Power Skips: 1 Minutes On The Minute X 5 Rounds
4 Rep

Main Strength

Every 2 Minutes On The Minutes X 5 Rounds
Deadlift X 5 Reps @ 75% 1 RM

Accessory

Single Leg Db Romanian Deadlift 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute.
Barbell Hip Thrusts 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
Hanging Leg Or Knee Raises 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.

Cooldown

Hold Each For 30 Seconds
Hamstring Stretch Per Side
Hipflexor Stretch Per Side
Calf Stretch Per Side

Bootcamp

Thursday, July 2nd, 2026 - Bootcamp

General Warm-Up

30 Seconds Deadbugs

30 Seconds Plank Shoulder Taps

2 Rounds

10 Empty Bar Strict Press

10 Empty Bar Romanian Deadlifts

30 Seconds Bike

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Deadlift: 5 Reps @ 75% 1RM

WOD

Workout Format

For Time (Time Cap: 8 Minutes)

Jennuinely Awful - Workout by Jenn Dougan

Elite

12-9-6-3
Shoulder to Overhead
15/10 Cal Air Bike
Rest 30 Seconds

(Men: 135-145-155-165)
(Female: 90-95-100-105)

Competitive

12-9-6-3
Shoulder to Overhead
12/8 Cal Air Bike
Rest 30 Seconds

(Men: 115-125-135-145)
(Female: 80-85-90-95)

Performance

12-9-6-3
Shoulder to Overhead
10/7 Cal Air Bike
Rest 30 Seconds

(Men: 65-75-85-95)
(Female: 35-40-45-50)

Stimulus Points

1) the Short Rest Won’t Be Enough to Fully Recover from the Bike Sprint but Give Enough Time to Go into the Shoulder to Overhead.
2) the Bike Should Be a Hard Sprint and the Weight a Potential Challenge.
3) This Workout Is Brought to You by Jen Dougan

Accessory

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Cyclist Goblet Squats with a Slow Eccentric
Even Minutes). 8-12 Band Hamstring Curls with a 1-2 Seconds Squeeze.

Cooldown

Optional

Shoulder Stretch
Hamstring Stretch

Bootcamp

Wednesday, July 1st, 2026 - Bootcamp

General Warm-Up

20 Pogo Hops
30 Seconds Wall Sit

2 Rounds
10 Push Ups
20 Reverse Lunges
200m Run

WOD

AMRAP / For Reps
Workout Format

In Pairs, Split Work (Time Cap: 40 Minutes)

Elite

1000m Row
30 Burpees
800m Run
40 Box Step Ups (24"/20")

*In a Weight Vest

Competitive

1000m Row
30 Burpees
800m Run
40 Box Step Ups (24"/20")

Performance

800m Row
30 Burpees
600m Run
40 Box Step Ups (20"/20")

Stimulus

1) Split Everything with Your Partner.
2) Happy Canada Day, Enjoy the Workout, Adjust Things as Needed to Have a Enjoyable Workout.

Cooldown

Optional

Quad Stretch
Chest Stretch

Strength

Wednesday, July 1st, 2026 - Bench Press

General Warm-Up

2 Rounds
10 Pvc Pass Troughs
10 Scap Push Ups
10 Band External Rotations Per Side
10 Band Pull Aparts
10 Push Ups

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Band Assisted Push Up
5 Empty Bar Bench Press With A 5 Second Eccentric

Neural Warm-Up

Med Ball Chest Pass: 1 Minutes On The Minute X 5 Rounds
4 Rep

Main Strength

Bench Press: 2 Minutes On The Minutes X 5 Rounds
5 Reps @ 75% 1 RM

Accessory

Close Grip Bench Press 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Chin Ups 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
Tricep Dips 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.

Cooldown

Hold Each For 30 Seconds
Doorway Pec Stretch
Band Lat Stretch Per Side
Tricep Overhead Stretch Per Side

Bootcamp

Tuesday, June 30th, 2026 - Bootcamp

General Warm-Up

30 Seconds Spiderman Planks https://www.youtube.com/shorts/76HDSvBhC_E
30 Seconds Weight A's Hold

2 Rounds
1 Minute Skipping
15 DB Zercher Good Morning
15 DB Thrusters

Strength

Every 2 Minutes on the Minutes × 5 Rounds

Back Squat: 5 Reps @ 75% 1RM

WOD

Workout Format

15 Minute AMRAP

Elite

30 Double Unders
6 Deadlift (225/155)
8 Push Ups
10 Sit Ups

Competitive

20 Double Unders
6 Deadlift (185/130)
8 Push Ups
10 Sit Ups

Performance

30 Single Unders
6 Deadlift (135/95)
8 Knee or Elevated Push Ups
10 Sit Ups

Stimulus Points

1) All The Movements Should Be Doable Unbroken For A Few Rounds.
2) Swap With Your Partner Anytime But Split The Reps Evenly. 

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8 DB Walking Lunges Per Side
Even Minutes). 8-12 DB Glute Bridges

Cooldown

Optional

Glute/Low Back Stretch
Chest Stretch

Bootcamp

Monday, June 29th, 2026 - Bootcamp

General Warm-Up

15 PVC Pass Throughs
15 PVC Behind the Neck Press To Overhead Squat

2 Rounds
10 Muscle Snatch
10 Push Ups
10 Sit Ups
250m Row

Strength

Snatch Every 1:30 Minutes on the Minutes × 6 Rounds

2 Reps @ 72.5% 1RM

WOD

Workout Format

For Time (Time Cap: 20 Minutes), in Pairs

60-40-20

Elite

DB Bench Press (50/35)
Toes to Bar
Cal Row

Competitive

DB Bench Press (35/25)
Hanging Leg Raises
Cal Row

Performance

DB Bench Press (25/15)
Hanging Knee Raises
Cal Row

Stimulus Points

1) Movements Should Be Done In Big Sets, No More Than 1 Break.
2) The Row Is Hard If You Feel Like You Need To Reduce The Cals To Keep High Intensity,

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 8-12 Weighted Crunch
Even Minutes). 8 Side Bends per Side

Cooldown

Optional

Shoulder Stretch
Quad Stretch

Strength

Monday, June 29th, 2026 - Squats

General Warm-Up

2 Rounds
10 Air Squats
10 Reverse Lunges
10 Glute Bridges
10 Empty Bar Good Mornings
30 Seconds Deep Squat Hold

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Forward Pogo Hops
5 Empty Bar Back Squat With A 5 Second Eccentric

Neural Warm-Up

Triple Broad Jump: 1 Minutes On The Minute X 8 Rounds
1 Rep

Main Strength

Back Squat: 2 Minutes On The Minutes X 5 Rounds
5 Reps @ 75% 1 RM

Accessory

Romanian Deadlift 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Split Squats 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute
Plank Or Weighted Plank 3 Sets X 30-60 Seconds. Every 1.5 Minutes On The Minute.

Cooldown

Hold Each For 30 Seconds
Squat Hold
Hip Flexor Stretch Per Side
Hamstring Stretch
Calf Stretch Per Side

Strength

Sunday, June 28th, 2026 - Overhead Press

General Warm-Up

2 Rounds

10 PVC Pass Troughs
10 Scap Push Ups
10 Band External Rotations per Side
10 Band Pull Aparts
10 Band Overhead Press

Specific Warm-Up

2 Super Sets Every 2 Minutes on the Minute

10 Overhead Ball Toss
5 Empty Bar Shoulder Press with a 5 Second Eccentric

Neural Warm-Up

1 Minutes on the Minute × 6 Rounds

Clap Push up X 3 Rep

Main Strength

Every 2 Minutes on the Minutes × 5 Rounds

Strict Press X 5 Reps @ 72.5% 1RM

Accessory

Seated DB Shoulder Press 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute.
DB Tricep Extensions 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute
KB Waiter Carry 3 Sets × 20-40 Seconds. Every 1.5 Minutes on the Minute.

Cooldown

Optional

Hold Each for 30 Seconds

Band lat stretch per side
Shoulder across the chest stretch per side
Overhead tricep stretch per side

Bootcamp

Friday, June 26th, 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

Specific Warm-Up

3 min Flying Long Jumps

Arms Circle Backwards as we jump both helping us absorb and prepare for the next jump

Your choice long or short hurdle long jumps

Strength

Loaded Windmills/ Turkish Getup

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


3 Reps Each Side per Set Turkish Getups

6 Reps Each Side per Set Windmills

 

WOD

Workout Format

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

Elite

2 boxes needed
2min on 1 min off


3 Direction Rebound jumps


4 Directions at your own risk
Collect as many jumps as you can

 

 

Competitive

4 Hurdles needed
2min on 1 min off


4 point jumps

Collect as many jumps as you can

Performance

4 pylons needed
Jump Touch
2min on 1 min off

4 point jumps
Collect as many jumps as you can

Stimulus Points

Absorb your landing position as much as possible without stumbling out of it!

You can do this better by reaching your feet towards the target where you plan on landing.

Calves feet and ankles will burn out

Accessory

Side to side Kettlebell Swings

4 rounds

1 min on 30sec off

 

Cooldown

you've already done your stretching! collect your high 5's and have an amazing rest of your day :)

Bootcamp

Friday, June 26th, 2026 - Bootcamp

General Warm-Up

30 Second Band Row Hold
15 Band Pull Aparts

2 Rounds
10 Muscle Cleans
5 Power Cleans
10 Scap Pull Ups
5 Pull Ups or 10 Ring Rows

Strength

Every 2 Minutes On The Minutes X 6 Rounds
Clean: 2 Reps @ 70% 1 RM

WOD

Workout Format

3 Rounds (Time Cap: 7 Minutes)

Elite

20 Dumbbell Snatches (70/50)
15 Pull Ups

Competitive

20 Dumbbell Snatches (50/35)
10 Pull Ups

Performance

25 Dumbbell Snatches (35/25)
15 Jumping Pull Up

Stimulus Points

1) Fast Paced Workout, There Should Be Essentially 0 Breaks.

2) If You're Into Competitive Fitness, Consider Alternating Hands Each Rep.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 30-40 Second Plank Or Weighted Plank
Even Minutes). 8-15 Weighted Crunch

Cooldown

Optional

Ab Stretch
Lat Streth

Strength

Friday, June 26th, 2026 - Deadlift

General Warm-Up

2 Rounds
10 Glute Bridge
10 Empty Bar Good Mornings
10 Air Squats
10 Reverse Lunges
30 Seconds Plank

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Diagonal Bounds
5 Empty Bar Deadlift With A 5 Second Eccentric

Neural Warm-Up

Power Skips: 1 Minutes On The Minute X 5 Rounds
4 Rep

Main Strength

Every 2 Minutes On The Minutes X 5 Rounds
Deadlift X 5 Reps @ 72.5% 1 RM

Accessory

Single Leg Db Romanian Deadlift 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute.
Barbell Hip Thrusts 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
Hanging Leg Or Knee Raises 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.

Cooldown

Hold Each For 30 Seconds
Hamstring Stretch Per Side
Hipflexor Stretch Per Side
Calf Stretch Per Side

Bootcamp

Thursday, June 25th, 2026 - Bootcamp

General Warm-Up

15 Band Y Raises

2 Rounds
10 Slow Eccentric Push Ups
16 Alternating Lunges
10 Slow Eccentric Rig Rows

Strength

Every 2 Minutes on the Minutes × 5 Rounds

Bench Press: 5 Reps @ 72.5% 1RM

WOD

Workout Format

Each Movement Twice
1 Min Work / 30 Second Rest

Elite

Strongman log clean and press https://www.youtube.com/shorts/dIZTQwRmJ1Q
Sandbag lunges
Sled drag with straps https://www.youtube.com/shorts/CkjlvBEDlfQ
Bike erg
Rope climbes
Ski erg
Fat bar deadlift https://www.youtube.com/shorts/32Wv4vuG1_I
DB overhead carry

Competitive

Strongman log clean and press
Sandbag lunges
Sled drag with straps
Bike erg
Rope climbes
Ski erg
Fat bar deadlift
DB overhead carry

Performance

Strongman log clean and press
Sandbag lunges
Sled drag with straps
Bike erg
Rope climbes
Ski erg
Fat bar deadlift
DB overhead carry

Stimulus Points

1) This Is a Circuit Style Workout Move from Station to Station.
2) Coaches Can Adjust Interval/rest Times to Suite Class Size.
3) Have Fun Trying Out Some Uncommon Pieces of Equipment, Don't Worry About the Weight Until You Feel Comfortable with the Tools.

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 8-12 Bicep Curls
Even Minutes). 10-15 Band Tricep Push Downs

Cooldown

Optional

Chest Stretch
Forearm Stretch

Notes

6am and 7am classes!!

24-minute Sprint Circuit

Format:
6 Stations
1:00 Work / 1:00 Transition
Each Station Completed Twice
Total Time: 24 Minutes
This Is Not a Pace-and-survive Workout. Each Working Minute Should Be Treated Like a Hard Sprint Effort.

Stations, in Order:

  • Ski Erg
    • Max Calories in 1:00
  • Sandbag Hold
    • Bear Hug Hold, Heavy
  • Bike Erg
    • Max Calories in 1:00
  • Max Hang
    • Accumulate as Much Hang Time as Possible in the Minute
  • Box Overs
    • Max Reps in 1:00
  • Overhead Carry
    • Heavy Carry for Distance or Laps

Then Repeat the Full Circuit One More Time.

 

Class Challenge

As a Class, the Group Is Trying to Hit the Following Totals:
Ski Erg: 200 Calories
Bike Erg: 300 Calories
Box Overs: 100 Reps
If the Class Does Not Hit a Target, Every Athlete Completes:
10 Burpees per Goal not achieved.

Coaching Notes

This Should Feel Like Repeated Sprint Intervals, Not a Casual Circuit. Athletes Should Attack the Ski, Bike, and Box Overs Hard, Then Use the Hold/carry Stations to Stay Under Tension While Still Recovering Enough to Sprint Again.
The 1-minute Transition Is Generous on Purpose, So There Is No Excuse to Sandbag the Working Minute. Set up, Breathe, Then Go Hard Again.

Bootcamp

Wednesday, June 24th, 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

Specific Warm-Up

Extended Overhead Hold 3min

Drop out as needed, Collect as much time as possible

Stack the Cues

  1. Arms over head Breath behind the brace
  2. Shoulder blades squeezed weight in toes
  3. Eyes on hands
  4. Extend Hips And bend knees
  5. Pick up heels and reach back

Strength

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

DB Pullover Paired superset Z Press 

8 Pullover + 6 Z Press/set
Tempo: 4 Down / 2 Pause / 2 Up

WOD

Workout Format

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

Elite

Lying Front Raise (Bench or Bosu supported)
15/20lbs Dumbell or Medball 5 sec pause at top
20reps


Lying Hyper Ext 5 sec pause at top
15 Reps

Competitive

Lying Front Raise (Bench or Bosu supported)
5/10lbs Dumbell or Medball 2 sec pause at top
20reps

Lying Hyper Ext 2 sec pause at top
15 Reps

Performance

Lying Front Raise (Bench or Bosu supported)
BW 5 sec pause at top
20reps

Lying Hyper Ext 5 sec pause at top
15 Reps

Stimulus Points

Back Spasms galore, settle in for the ride and gain control of those muscles cramping. Massage anything as needed and stay hydrated after today.

Accessory

Snake Swings 9min
30sec on 1 min off
Higher Bar/handles=easier
Allow the hips to drive the movment forward and backwards during the swing keet it as slow as possible and experement with positions

Cooldown

Already did your stretching, collect your high 5's and have an amazing day :)

Bootcamp

Wednesday, June 24th, 2026 - Bootcamp

General Warm-Up

15 Calf Raises
30 Second Wall Sit

2 Rounds
200m Run
10 Air Squats
10 Push Ups Or Knee Push Ups

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Back Squat: 5 Reps @ 72.5% 1 Rm

WOD

Workout Format

5 Rounds For Time (Time Cap: 25 Minutes)

Elite

600m Run
25 Wall Balls (20/14)

Competitive

600m Run
25 Wall Balls (14/10)

Performance

400m Run
25 Wall Balls (14/10)

Stimulus Points

1) The Run Shouldn't Take More Than 4 Minutes, Give Or Take A Few Seconds.

2) Wall Balls Don't Need To Be Unbroken But Should Be Done In Big Sets Of 10-15 Reps At Least.

 

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 5-8 Lying Band Hip Flexion Per Side
Even Minutes). 8-12 Db Romanian Deadlifts

Cooldown

Optional

Quad Stretch
Glute Stretch

Strength

Wednesday, June 24th, 2026 - Bench Press

General Warm-Up

2 Rounds
10 PVC Pass Troughs
10 Scap Push Ups
10 Band External Rotations Per Side
10 Band Pull Aparts
10 Push Ups

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Band Assisted Push Up
5 Empty Bar Bench Press With A 5 Second Eccentric

Neural Warm-Up

Med Ball Chest Pass: 1 Minutes On The Minute X 5 Rounds
4 Rep

Main Strength

Bench Press: 2 Minutes On The Minutes X 5 Rounds
5 Reps @ 72.5% 1 RM

Accessory

Close Grip Bench Press 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Chin Ups 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
Tricep Dips 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.

Cooldown

Optional

Hold Each For 30 Seconds
Doorway Pec Stretch
Band Lat Stretch Per Side
Tricep Overhead Stretch Per Side

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