Monday, June 8th, 2026 - Bootcamp
30 Second Band Row Hold into 10 Band Row
30 Second Clam Shell Side Plank per Side
2 Rounds
5 Muscle Power Clean
5 Muscle Squat Clean
5 Squat Cleans
3 Strict Press
3 Push Press
3 Push Jerk
Strength
Clean
Build to a Heavy Double or Work on Technique for 15-20 Minutes.
WOD
For Time
Elite
50 Lunges
8 Shoulder to Overhead (155/95)
50 Lunges
6 Shoulder to Overhead (175/105)
50 Lunges
4 Shoulder to Overhead (195/115)
50 Lunges
2 Shoulder to Overhead (215/125)
Competitive
50 lunges
8 shoulder to overhead (135/80)
50 lunges
6 shoulder to overhead (145/90)
50 lunges
4 shoulder to overhead (155/95)
50 walking lunges
2 shoulder to overhead (165/100)
Performance
30 Lunges
8 Shoulder to Overhead (95/55)
30 Lunges
6 Shoulder to Overhead (100/65)
30 Lunges
4 Shoulder to Overhead (105/70)
30 Lunges
2 Shoulder to Overhead (110/75)
Stimulus Points
Utilize your legs when doing the shoulder to overhead at the heavier weights. Expect leg fatigue so choose weights you feel confident with for the shoulder to overhead.
Accessory
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 15 Pogo Hops (Quick Feet)
Even Minutes). 30 Seconds Plank or Weighted Plank
Cooldown
OptionalShoulder Stretch
Quad Stretch