Wednesday, January 7th, 2026 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
100m Row
10 Empty Bar Strict Press
10 Empty Bar Muscle Cleans
10 Empty Bar Romanian Deadlift
100m Row
10 Empty Bar Strict Press
10 Empty Bar Muscle Cleans
10 Empty Bar Romanian Deadlift
Strength
Every 2:15 minutes on the minute
3 Reps X 65% 1RM
3 Reps X 75% 1RM
AMRAP X 80% 1RM
3 Reps X 65% 1RM
3 Reps X 75% 1RM
AMRAP X 80% 1RM
WOD
Workout Format
3 Rounds for Time
Elite
250m Row
8 Push Press (155/110)
250m Row
8 Hang Cleans
250m Row
8 Deadlifts
8 Push Press (155/110)
250m Row
8 Hang Cleans
250m Row
8 Deadlifts
Competitive
250m Row
8 Push Press (135/95)
250m Row
8 Hang Cleans
250m Row
8 Deadlifts
8 Push Press (135/95)
250m Row
8 Hang Cleans
250m Row
8 Deadlifts
Performance
200m Row
8 Push Press (95/65)
200m Row
8 Hang Cleans
200m Row
8 Deadlifts
8 Push Press (95/65)
200m Row
8 Hang Cleans
200m Row
8 Deadlifts
Stimulus Points
Barbell Cycle Under Fatigue.
Should Be Able To Go Unbroken With The Bar.
Should Be Able To Go Unbroken With The Bar.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Face Pull Hold
Even Minutes) 30 Second Hollow Hold
Odd Minutes) 30 Second Face Pull Hold
Even Minutes) 30 Second Hollow Hold
Cool Down & Dismissal
Upper Back Stretch
Shoulder Across The Chest Stretch
Shoulder Across The Chest Stretch