Thursday, January 22nd, 2026 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
50 Jumping Jacks
15 Band Rows
15 Band Overhead Press
50 Jumping Jacks
15 Band Rows
15 Band Overhead Press
Strength
Every 1:15 Minutes On The Minute
3 rounds x 8-12 reps
Kip Swings
Every 1:15 Minutes On The Minute
3 rounds x 15 reps
3 rounds x 8-12 reps
Kip Swings
Every 1:15 Minutes On The Minute
3 rounds x 15 reps
WOD
Workout Format
20 Minute AMRAP ~ In Pairs
Elite
16 Pull ups
20 Box jumps (24”/20”)
24 DB Snatches (70/50)
28 Sit ups
20 Box jumps (24”/20”)
24 DB Snatches (70/50)
28 Sit ups
Competitive
10 Pull ups
20 Box jumps (24”/20”)
24 DB Snatches (50/35)
28 Sit ups
20 Box jumps (24”/20”)
24 DB Snatches (50/35)
28 Sit ups
Performance
16 Jumping Pull ups
20 Box jumps
24 DB Snatches (35/25)
28 Sit ups
20 Box jumps
24 DB Snatches (35/25)
28 Sit ups
Stimulus Points
Rest while your partner works
Go unbroken
Go unbroken
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds side plank right
Even Minutes) 30 seconds side plank left
Odd Minutes) 30 seconds side plank right
Even Minutes) 30 seconds side plank left
Cool Down & Dismissal
Prayer stretch
Seal stretch
Seal stretch