Thursday, April 16th, 2026 - Bootcamp
General Warm-Up
3 Rounds
10 Muscle Cleans
30 Seconds Deadhang
60 Seconds Echo Bike
10 Muscle Cleans
30 Seconds Deadhang
60 Seconds Echo Bike
Skill: Cleans
15 Minutes Build To A Heavy triple Or Work On Technique
WOD
Workout Format
For Time
Elite
60/48 Cal Echo Bike
30 Dual DB Hang Cleans (50/35)
20 25ft Farmer Carries
30 Dual DB Hang Cleans (50/35)
20 25ft Farmer Carries
Competitive
60/48 Cal Echo Bike
30 Dual DB Hang Cleans (35/25)
20 25ft Farmer Carries
30 Dual DB Hang Cleans (35/25)
20 25ft Farmer Carries
Performance
45/35 Cal Echo Bike
30 Dual DB Hang Cleans (35/25)
20 25ft Farmer Carries
30 Dual DB Hang Cleans (35/25)
20 25ft Farmer Carries
Stimulus Points
Chipper style workout just keep moving.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30-45 seconds double under practice
Even Minutes) 10-15 band lat pull downs
Odd Minutes) 30-45 seconds double under practice
Even Minutes) 10-15 band lat pull downs
Cool Down & Dismissal
Forearm Stretch
Pigeon Pose Stretch
Pigeon Pose Stretch