Monday, August 31st, 2026 - Bootcamp

General Warm-Up

1 Round
30 Jumping Jacks
15 Hands Overhead Squat
15 Glute Bridge
2 Rounds
5 Muscle Snatch
5 Snatch
1 Muscle Up
2 Chest to Bar Pull Ups
5 Pull Ups or 8 Ring Rows
5 Burpees

Strength

Every 1:30 Minutes on the Minutes × 6 Rounds
Snatch 2 Reps @80% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 DB Side Bends Left
Even Minutes). 8-12 DB Side Bends Right

WOD

For Time

Workout Format

For Time (Time Cap: 15 Minutes)

Elite

15 Pull Ups
15 Burpees
10 Chest to Bar Pull Ups
15 Burpees
5 Muscle Ups

Competitive

15 Jumping Pull Ups
15 Burpees
10 Pull Ups
15 Burpees
5 Chest to Bar Pull Ups

Performance

15 Ring Rows
15 Burpees
10 Jumping Pull Ups
15 Burpees
5 Pull Ups

Stimulus

1) This Is a High Skill Pulling Workout So You Can Either Use This as a Chance to Do Your First of One of the New Movements.
2) If You Are Not Going for a New Skill This Will Be a Fairly Quick Workout.

Cooldown

Lat Stretch
Upper Back Stretch