Monday, November 9th, 2026 - Bootcamp

General Warm-Up

1 Round
1 Minute Jumping Jacks
30 Seconds Mountain Climbers
15 Squat to Hinge
5 High Jumps
1 Round
5 Empty Bar Front Squats
5 Empty Bar Muscle Cleans
5 Empty Bar Power Cleans
5 Empty Bar Push Press
5 Empty Bar Jerks
5 Burpees

Strength

Every 3 Minutes on the Minute × 5 Rounds
Front Squats
1) 10 Reps @ 40% 1RM
2) 8 Reps @ 50 % 1RM
3) 6 Reps @ 60% 1RM
4) 4 Reps @ 65% 1RM
5) Max Reps @ 70% 1RM

Secondary Strength

Every 1.5 Minute on the Minute × 9 Rounds
Rounds 1-2-3) 8-12 Lying Leg Raises
Rounds 4-5-6) 20-30 Second per Side Side Plank
Rounds 7-8-9) 20-30 Seconds Russian Twists

WOD

AMRAP / For Reps

Workout Format

AMRAP in 8 Minutes

Elite

5 Power Clean and Jerks (135/95
15 Burpee Over Bar

Competitive

5 Power Clean and Jerks (95/65)
15 Burpee Over Bar

Performance

5 Power Clean and Jerks (75/55)
15 Burpee Over Bar

Stimulus

This Workout Is a Quick 8 Minute Burner. You Should Be Moving at All Times. I Would Recommend Doing the Power Clean and Jerks in Fast Singles to Maintain Energy for the Burpees, but They Can Be Done Unbroken If the Weight Feels Light Enough.