Wednesday, March 4th, 2026 - Bootcamp
General Warm-Up
15 Prone Y,T,W’s
30 Seconds Wrist Stretch
3 Rounds
30 Single Unders
10 Push Ups
10 Hang Muscle Cleans
30 Seconds Wrist Stretch
3 Rounds
30 Single Unders
10 Push Ups
10 Hang Muscle Cleans
Strength
Every 2 Minutes On The Minute X 4 Rounds
8 Reps @ 58.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
8 Reps @ 58.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
WOD
Workout Format
For Time ~ TC 12 Min
Elite
6 Hang Clean (155/115)
12 Strict HSPU
100 Double Unders
12 Strict HSPU
6 Hang Cleans
12 Strict HSPU
100 Double Unders
12 Strict HSPU
6 Hang Cleans
Competitive
6 Hang Clean (135/95)
12 Kipping HSPU
100 Double Unders
12 Kipping HSPU
6 Hang Cleans
12 Kipping HSPU
100 Double Unders
12 Kipping HSPU
6 Hang Cleans
Performance
6 Hang Clean (95/65)
12 Pike Push Up
150 Single Unders
12 Pike Push Up
6 Hang Cleans
12 Pike Push Up
150 Single Unders
12 Pike Push Up
6 Hang Cleans
Stimulus Points
Hard Skill Overhead Movement. Break Before You Hit Failure.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Farmer Hold
Even Minutes) 8-12 Band Face Pulls
Odd Minutes) 30 Seconds Farmer Hold
Even Minutes) 8-12 Band Face Pulls
Cool Down & Dismissal
Arm Cross Body Shoulder Stretch
Seated Trap Stretch
Seated Trap Stretch