Thursday, February 19th, 2026 - Bootcamp
General Warm-Up
20 Prone Y,T,W’s
3 Rounds
3 Strict Pull Ups Or 6 Ring Rows
5 Push Ups
10 Sit Ups
5 Broad Jumps
3 Rounds
3 Strict Pull Ups Or 6 Ring Rows
5 Push Ups
10 Sit Ups
5 Broad Jumps
Strength
Every 2 Minutes On The Minute
5 Reps @ 50% Of 1 Rep Max
5 Reps @ 56% Of 1 Rep Max
10 Reps @ 60% Of 1 Rep Max
10 Or More Reps @ 60% Of 1 Rep Max
5 Reps @ 50% Of 1 Rep Max
5 Reps @ 56% Of 1 Rep Max
10 Reps @ 60% Of 1 Rep Max
10 Or More Reps @ 60% Of 1 Rep Max
WOD
Workout Format
3 Rounds
Elite
7-5-3
Muscle Ups
Toes To Bar
Box Jump Over (30"/24")
*Rest 2 Minutes
Muscle Ups
Toes To Bar
Box Jump Over (30"/24")
*Rest 2 Minutes
Competitive
7-5-3
Chest To Bar
Toes To Bar
Box Jump Over (24"/20")
*Rest 2 Minutes
Chest To Bar
Toes To Bar
Box Jump Over (24"/20")
*Rest 2 Minutes
Performance
7-5-3
Pull Up
Hanging Leg Raises
Box Jump Or Step Over (24"/20")
*Rest 2 Minutes
Pull Up
Hanging Leg Raises
Box Jump Or Step Over (24"/20")
*Rest 2 Minutes
Stimulus Points
Great Workout To Try Transitioning From One Bar Movement Into Another Without Dropping. Go Hard And You Get A Long Rest.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Lunge Hold Right
Even Minutes) 30 Seconds Lunge Hold Left
Odd Minutes) 30 Seconds Lunge Hold Right
Even Minutes) 30 Seconds Lunge Hold Left
Cool Down & Dismissal
Forearm Stretch
Prayer Stretch
Prayer Stretch