Friday, January 9th, 2026 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Seconds Echo Bike
5 Broad Jumps
15 Scap Pull Ups
10 Lying Leg Raises
30 Seconds Echo Bike
5 Broad Jumps
15 Scap Pull Ups
10 Lying Leg Raises
Skill Work
Every 2 Minutes On The Minute For 9 Rounds
1) 20 Seconds Active Hang
2) 10 Kip Swing
3) 8 Pull Up Or Bent Over DB Row
1) 20 Seconds Active Hang
2) 10 Kip Swing
3) 8 Pull Up Or Bent Over DB Row
WOD
Elite
AMRAP 8
12 Box Jump (24/20)
12 DB Snatches (60/40)
- 1 min rest -
AMRAP 8
10 Chest To Bar Pull Ups
20/15 Cal Echo Bike
12 Box Jump (24/20)
12 DB Snatches (60/40)
- 1 min rest -
AMRAP 8
10 Chest To Bar Pull Ups
20/15 Cal Echo Bike
Competitive
AMRAP 8
12 Box Jump (24/20)
12 DB Snatches (50/35)
- 1 min rest -
AMRAP 8
10 Pull Ups
15/10 Cal Echo Bike
12 Box Jump (24/20)
12 DB Snatches (50/35)
- 1 min rest -
AMRAP 8
10 Pull Ups
15/10 Cal Echo Bike
Performance
AMRAP 8
12 Box Jump (20)
10 DB Snatches (35/25)
- 1 min rest -
AMRAP 8
10 Jumping Pull Ups
10/8 Cal Echo Bike
12 Box Jump (20)
10 DB Snatches (35/25)
- 1 min rest -
AMRAP 8
10 Jumping Pull Ups
10/8 Cal Echo Bike
Stimulus Points
Rest As Needed
Scale Based On Your Pull Up Ability. Rx+ Should Be Able To Do 15 Unbroken Chest To Bar Fresh.
Scale Based On Your Pull Up Ability. Rx+ Should Be Able To Do 15 Unbroken Chest To Bar Fresh.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Dead Hang
Even Minutes) 30 Second Rotating Plank
Odd Minutes) 30 Second Dead Hang
Even Minutes) 30 Second Rotating Plank
Cool Down & Dismissal
Prayer Stretch
Seal Stretch
Seal Stretch