Monday, November 2nd, 2026 - Bootcamp
General Warm-Up
1 Round
3 Minutes of Echo Bike Slowly Increasing Speed About Every 30 Seconds
15 Behind the Neck Empty Barbell Snatch Grip Overhead Press
10 Empty Barbell Overhead Squats with a Three Second Pause at the Bottom
1 Round
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Grip Deadlift Jumps
5 Snatch Grip Deadlift High Pulls
5 Power Snatch
5 Squat Snatch
Strength
For 20 Minutes Build to a Heavy Single Rep Snatch. This Is a 1 Rep Max Test However You May Not Feel Confident to Max Out Snatches, in This Case Work Technique and Build to a Weight You Feel Comfortable with. as the Weights Get Heavier, Increase Your Rest Periods Taking Anywhere from 1 to 3 Minutes Between Sets.
Secondary Strength
Every 1.5 Minute on the Minute × 6 Minutes
8 Single DB Turkish Sit up per Sidehttps://www.youtube.com/watch?v=h9OYpweuJEc
WOD
AMRAP / For RepsPerform as Many Rounds as Possible of the Following EMOM
Once finished, continue to bike at a steady comfortable pace until all athletes fail or class time runs out.
Elite
3 Cal Echo Bike
*Add 3 Cals Every Round Until Failure
3-6-9-12-15-18-21-24
Competitive
3 Cal Echo Bike
*Add 2 Cals Every Round Until Failure
3-5-7-9-11-13-15-17
Performance
3 Cal Echo Bike
*Add 1 Cals Every Round Until Failure
3-4-5-6-7-8-9-10
Stimulus
If You’re Doing Elite You Should Be Able to Do 20+ Calories in 1 Minute. Push Hard but Save the All Out Sprints for the Later Rounds.