Friday, February 13th, 2026 - Bootcamp
General Warm-Up
1 Round
15 Y raises
15 Band Face Pulls
15 Band Upright Rows
3 rounds
10 Cal Echo Bike
8 Barbell Muscle Clean
8 Barbell Overhead Press
15 Y raises
15 Band Face Pulls
15 Band Upright Rows
3 rounds
10 Cal Echo Bike
8 Barbell Muscle Clean
8 Barbell Overhead Press
Skill: Push Press
Every 2 Minutes On The Minute x 4 Rounds
10 Reps @ 54% of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
10 Reps @ 54% of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
WOD
Workout Format
8 Rounds in Pairs
Elite
15 Cal Echo Bike
10 Hang Squat Cleans (135/95)
*You go I go Rounds
10 Hang Squat Cleans (135/95)
*You go I go Rounds
Competitive
15 Cal Echo Bike
10 Hang Squat Cleans (95/65)
*You Go I Go Rounds
10 Hang Squat Cleans (95/65)
*You Go I Go Rounds
Performance
10 Cal Echo Bike
10 Hang Squat Cleans (95/65)
*You Go I Go Rounds
10 Hang Squat Cleans (95/65)
*You Go I Go Rounds
Stimulus Points
These are fast rounds with a rest while your partner works. Don’t pick a weight you can’t cycle quickly.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10-15 bent over DB flys
Even Minutes) 8-12 DB Tricep Extensions
Odd Minutes) 10-15 bent over DB flys
Even Minutes) 8-12 DB Tricep Extensions
Cool Down & Dismissal
Quad Stretch
Pigeon Pose Stretch
Shoulder Stretch
Pigeon Pose Stretch
Shoulder Stretch