Monday, February 2nd, 2026 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Jumping Jacks
16 Lunges
20 Second Dead Hang
15 Ring Rows
30 Jumping Jacks
16 Lunges
20 Second Dead Hang
15 Ring Rows
Strength
Every 2:15 Minutes On The Minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
1 Or More Reps X 85% 1RM
3 Reps X 80% 1RM
5 Reps X 70% 1RM
5 Reps X 70% 1RM
3 Reps X 80% 1RM
1 Or More Reps X 85% 1RM
3 Reps X 80% 1RM
5 Reps X 70% 1RM
WOD
Workout Format
20 Min AMRAP
Elite
12 Double Db Overhead Lunge (40/30)
8 Burpees
12 Double Db Overhead Lunge
8 Chest To Bar Pull Ups
8 Burpees
12 Double Db Overhead Lunge
8 Chest To Bar Pull Ups
Competitive
12 Double Db Overhead Lunge (25/15)
8 Burpees
12 Double Db Overhead Lunge
8 Pull Ups
8 Burpees
12 Double Db Overhead Lunge
8 Pull Ups
Performance
12 Lunge (25/15)
8 Burpees
12 Lunge
8 Jumping Pull Ups
8 Burpees
12 Lunge
8 Jumping Pull Ups
Stimulus Points
No Really High Reps But Lots Of Rounds, Take A Slow And Steady Pace.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Side Plank Clam Shell Right
Even Minutes) 30 Seconds Side Plank Clam Shell Left
Odd Minutes) 30 Seconds Side Plank Clam Shell Right
Even Minutes) 30 Seconds Side Plank Clam Shell Left
Cool Down & Dismissal
Pigeon Pose
Quad Stretch
Quad Stretch