Warm-up / Joint Prep


20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400m run

2 rounds-

10 Strict Toes To Bar

10 Cassack Squats

10 Banded Face Pull

10 Squat Therapy Squats



Daily WOD


1 - Strength - Power Clean + 2 Front squats

E(2)MOM -5 Sets Building to a heavy set

Intent: Take your time to set up your power clean. Focus on your position on the squats, feel the movement!

2 - Conditioning

18 Min AMRAP: Partner WOD

80 Cal Bike

60 Wall Ball Shot

40 KB Deadlift High Pull

20 Burpee Box Jump Overs


Intent: Work fast then tag your partner in. You should switch before you start to fatigue


Mobility / Cool Down

With a foam roller:
– T-Spine Reach / T-Spine Smash
– Rear Delt / Lat Insertion Point Smash
– Quad Roll Out
Childs / Cobra / Million Dollar Pose

Okie Bootcamp

Warm Up / Joint Prep

As A Group… 10 minutes

a. 20 German Arm Swings
b. 20 Hip Openers
c. 20 Glute Bridges
d. Run 250M
e. warm up WOD movements

Daily WOD

1. Partner WOD

AMRAP - 10 Minutes

10/8 Cal Row

10 Push Ups

10 Ring Row

rest 4 min x2

Intent: Work, then recover while your partner works.

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