Friday, January 23rd, 2026 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
5 Inchworm to Push Ups
12 Bodyweight Squats
250m Row
5 Inchworm to Push Ups
12 Bodyweight Squats
250m Row
Strength
Every 2:15 Minutes On The Minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or more reps x 70% 1RM
5 reps x 65% 1RM
5 reps x 55% 1RM
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or more reps x 70% 1RM
5 reps x 65% 1RM
5 reps x 55% 1RM
WOD
Workout Format
5 Rounds
Elite
12 Burpees over Bar
8 Thrusters (95/65)
500m Row
8 Thrusters (95/65)
500m Row
Competitive
12 Burpees over Bar
8 Thrusters (95/65)
500m Row
8 Thrusters (95/65)
500m Row
Performance
12 Burpees over Bar
8 Thrusters (95/65)
400m Row
8 Thrusters (95/65)
400m Row
Stimulus Points
Pick a thruster weight you can do unbroken
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds single arm farmer carry right
Even Minutes) 30 Second single arm farmer carry left
Odd Minutes) 30 seconds single arm farmer carry right
Even Minutes) 30 Second single arm farmer carry left
Cool Down & Dismissal
Hamstring stretch
Shoulder stretch