Monday, January 12th, 2026 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Jumping Jacks
20 Seconds Dead Hang
10 Scap Pull Ups
10 Hanging Knee Raises
10 Lunges
30 Jumping Jacks
20 Seconds Dead Hang
10 Scap Pull Ups
10 Hanging Knee Raises
10 Lunges
Strength
Every 1:30 Minutes On The Minute
8-12 Reps
8-12 Reps
WOD
Workout Format
3 Rounds for Time
Elite
20/15 Cal Row
10 Toes To Bar
10 DB Snatches (70/50)
10 DB Box Step Overs
10 Toes To Bar
10 DB Snatches (70/50)
10 DB Box Step Overs
Competitive
20/15 Cal Row
10 Toes To Bar
10 DB Snatches (50/35)
10 DB Box Step Overs
10 Toes To Bar
10 DB Snatches (50/35)
10 DB Box Step Overs
Performance
15/11 Cal Row
10 Hanging Leg Raises
10 DB Snatches (35/25)
10 DB Box Step Overs
10 Hanging Leg Raises
10 DB Snatches (35/25)
10 DB Box Step Overs
Stimulus Points
Heavy Hip Flexion
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Single Leg Glute Bridge Hold Right
Even Minutes) 30 Second Single Leg Glute Bridge Hold Left
Odd Minutes) 30 Second Single Leg Glute Bridge Hold Right
Even Minutes) 30 Second Single Leg Glute Bridge Hold Left
Cool Down & Dismissal
Hip Flexor Stretch