Thursday, March 12th, 2026 - Bootcamp
General Warm-Up
3 Rounds
250m Row
10 Muscle Hang Power Cleans
10 Push Ups
250m Row
10 Muscle Hang Power Cleans
10 Push Ups
Strength
Every 2 Minutes On The Minute
3 Reps @ 54% Of 1 Rep Max
3 Reps @ 60.5% Of 1 Rep Max
8 Reps @ 65% Of 1 Rep Max
8 Or More Reps @ 65% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
3 Reps @ 60.5% Of 1 Rep Max
8 Reps @ 65% Of 1 Rep Max
8 Or More Reps @ 65% Of 1 Rep Max
WOD
Workout Format
AMRAP
Elite
6 Minute AMRAP
15 Cal Row
15 Hang Power Clean (115/80)
4 Minutes Rest
6 Minute AMRAP
15 Cal Row
10 Burpee Over Rower
15 Cal Row
15 Hang Power Clean (115/80)
4 Minutes Rest
6 Minute AMRAP
15 Cal Row
10 Burpee Over Rower
Competitive
6 Minute AMRAP
10 Cal Row
15 Hang Power Clean (95/65)
4 Minutes Rest
6 Minute AMRAP
10 Cal Row
10 Burpee Over Rower
10 Cal Row
15 Hang Power Clean (95/65)
4 Minutes Rest
6 Minute AMRAP
10 Cal Row
10 Burpee Over Rower
Performance
6 Minute AMRAP
10 Cal Row
10 Hang Power Clean (95/65)
4 Minutes Rest
6 Minute AMRAP
10 Cal Row
8 Burpee Over Rower
10 Cal Row
10 Hang Power Clean (95/65)
4 Minutes Rest
6 Minute AMRAP
10 Cal Row
8 Burpee Over Rower
Stimulus Points
High Intensity Cardio Amrap, The Clean Weight Should Be Light Enough To Cycle Unbroken.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 6-10 Alternating Cossack Squats
Even Minutes) 10-15 Prone Neck Extensions
Odd Minutes) 6-10 Alternating Cossack Squats
Even Minutes) 10-15 Prone Neck Extensions
Cool Down & Dismissal
Upper Back Stretch On Rig
Chest Doorway Stretch
Chest Doorway Stretch