Wednesday, January 28th, 2026 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
40 Jumping Jacks
10 Sit Ups
15 Db Shoulder Press
40 Jumping Jacks
10 Sit Ups
15 Db Shoulder Press
Strength
Every 2:15 minutes on the minute
3 Reps X 65% 1RM
3 Reps X 75% 1RM
3 Reps X 80% 1RM
3 Reps X 75% 1RM
3 Reps X 65% 1RM
3 Reps X 65% 1RM
3 Reps X 75% 1RM
3 Reps X 80% 1RM
3 Reps X 75% 1RM
3 Reps X 65% 1RM
WOD
Workout Format
7 Rounds ~ Teams of 3
Elite
15 Sit Ups Sync
75 Double Unders Split
45 Push Press Split (95/65)
75 Double Unders Split
45 Push Press Split (95/65)
Competitive
15 Sit Ups Sync
75 Double Unders Split
45 Push Press Split (75/55)
75 Double Unders Split
45 Push Press Split (75/55)
Performance
15 Sit Ups Sync
75 Double Unders Or 120 Single Unders Split
45 Push Press Split (75/55)
75 Double Unders Or 120 Single Unders Split
45 Push Press Split (75/55)
Stimulus Points
Shoulders May Feel Some Fatigue, Focus On Staying Relaxed During The Skips.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Wall Sit
Even Minutes) 15 Db Wrist Curls
Odd Minutes) 30 Seconds Wall Sit
Even Minutes) 15 Db Wrist Curls
Cool Down & Dismissal
Shoulder Stretch
Seal Stretch
Seal Stretch