Tuesday, January 20th, 2026 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Jumping Jacks
10 Scap Pull Ups
10 Push Ups
10 Empty Bar Hang Power Cleans
30 Jumping Jacks
10 Scap Pull Ups
10 Push Ups
10 Empty Bar Hang Power Cleans
Strength
Every 2:15 minutes on the minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or more reps x 70% 1RM
5 reps x 65% 1RM
5 reps x 55% 1RM
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or more reps x 70% 1RM
5 reps x 65% 1RM
5 reps x 55% 1RM
WOD
Workout Format
10 Minute AMRAP
Elite
5 Muscle Ups
5 Power Cleans (95/65)
10 Shoulder to Overhead (95/65)
5 Power Cleans (95/65)
10 Shoulder to Overhead (95/65)
Competitive
5 Chest to Bar Pull Ups
5 Power Cleans (95/65)
10 Shoulder to Overhead (95/65)
5 Power Cleans (95/65)
10 Shoulder to Overhead (95/65)
Performance
5 Pull Ups
5 Power Cleans (75/55)
10 Shoulder to Overhead (75/55)
5 Power Cleans (75/55)
10 Shoulder to Overhead (75/55)
Stimulus Points
High skill gymnastics
Quick barbell cycling
Quick barbell cycling
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 12 hanging leg raises
Even Minutes) 30 seconds plank
Odd Minutes) 12 hanging leg raises
Even Minutes) 30 seconds plank
Cool Down & Dismissal
Prayer Stretch
Shoulder stretch
Shoulder stretch