Monday, January 5th, 2026 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
15 Band Row
15 Band Good Morning
15 Band Pull Apart
15 Band Deadlift
15 Band Row
15 Band Good Morning
15 Band Pull Apart
15 Band Deadlift
Strength
Every 2:15 minutes on the minute
3 Reps X 65% 1rm
3 Reps X 75% 1rm
AMRAP X 80% 1rm
3 Reps X 65% 1rm
3 Reps X 75% 1rm
AMRAP X 80% 1rm
WOD
Workout Format
4 Rounds for Time
Elite
10 Chest To Bar Pull Ups
25 KB Swings (75/50)
Rest 1 Minute
25 KB Swings (75/50)
Rest 1 Minute
Competitive
10 Pull Ups
25 KB Swings (50/35)
Rest 1 Minute
25 KB Swings (50/35)
Rest 1 Minute
Performance
10 Jumping Pull Ups
25 KB Swings (35/25)
Rest 1 Minute
25 KB Swings (35/25)
Rest 1 Minute
Stimulus Points
High Intensity Followed By An Incomplete Recovery
Try To Go Unbroken
Try To Go Unbroken
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Seated L Sit Hold
Even Minutes) 30 Second Plank
Odd Minutes) 30 Second Seated L Sit Hold
Even Minutes) 30 Second Plank
Cool Down & Dismissal
Pigeon Pose
Forearm Stretch
Forearm Stretch