Friday, March 20th, 2026 - Bootcamp
General Warm-Up
15 band face pulls
15 Shoulder Wall Slides
3 Rounds
1 minute echo bike
10 push ups
10 Single DB Sumo deadlift high pull
15 Shoulder Wall Slides
3 Rounds
1 minute echo bike
10 push ups
10 Single DB Sumo deadlift high pull
Strength
Every 2 Minutes On The Minute
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max
WOD
Workout Format
20 Minute AMRAP ~ In Pairs
Elite
24 Cal Bike
30 DB Bench Press (70/50)
40 Hang Power DB Snatch (70/50)
30 DB Bench Press (70/50)
40 Hang Power DB Snatch (70/50)
Competitive
18 Cal Bike
30 Double DB Bench Press (50/35)
40 Hang Power DB Snatch (50/35)
30 Double DB Bench Press (50/35)
40 Hang Power DB Snatch (50/35)
Performance
16 Cal Bike
30 Double DB Bench Press (35/25)
40 Hang Power DB Snatch (35/25)
30 Double DB Bench Press (35/25)
40 Hang Power DB Snatch (35/25)
Stimulus Points
Fun partner workout to break up however you’d like.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) Practice kip swings take breaks as needed or 8-12 Bent Over DB Row
Even Minutes) 8-15 DB Calf Raises
Odd Minutes) Practice kip swings take breaks as needed or 8-12 Bent Over DB Row
Even Minutes) 8-15 DB Calf Raises
Cool Down & Dismissal
Doorway Chest Stretch
Quad Stretch
Quad Stretch