Friday, September 11th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Jumping Jacks
30 Sec Deadhang
10 Kip Swings
2 Rounds
8 Squats
8 Alternating Lunges
3 Toes to Bar or 6 Leg Raises
3 Strict Pull Ups or 8 Ring Rows

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Back Squat 5 Reps @ 77.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes) 8-12 Barbell Split Squat Right.
Even Minutes). 8-12 Barbell Split Squat Left

WOD

AMRAP / For Reps

Workout Format

12 Minutes

Elite

10 Alternating Jump Lunges
10 Toes to Bar
10 Alternating Jump Lunges
5 Chest to Bar

Competitive

10 Alternating Jump Lunges
6 Toes to Bar
10 Alternating Jump Lunges
6 Pull Ups

Performance

10 Alternating Lunges
10 Leg Raises
10 Alternating Jump Lunges
10 Jumping Pull Ups

Stimulus

1) the Bar Work Is Going to Get Hard Quickly So Break as Often as Needed, Don’t Be Afraid to Shake It Out After the Jump Lunges.
2) Fresh the Bar Work Should Look Easy, Pick the Appropriate Scale.

Cooldown

Optional

Glute/lower Back Stretch
Forearm Stretch