Monday, October 26th, 2026 - Bootcamp

General Warm-Up

2 Round
1 Minute of Plate Hops
1 Minute of Plate Ground to Overhead
1 Minute of Plate Toe Taps
8 Inchworm to Push up to Downard Dog

Strength

For 14 Minutes Practice Skipping Skills
Singles
Single Leg Skips
Jumping Jack Skips
Doubles
Cross Overs
Double Cross Overs
Talk with Your Coach About What Could Be Corrected or Drills to Help Achieve Whichever Skill You’re Trying to Accomplish or Work on Today.

Secondary Strength

Every 1.5 Minute on the Minute × 6 Rounds
Odd Minutes) 8-12 DB Bent Over Row
Even Minutes) 8 per Side Weighted Side Plank Dips

WOD

For Time

Workout Format

For Time (Time Cap: 14 Minutes)

Elite

50-40-30-20-10
Double Unders
30-25-20-15-10
Push Ups

Competitive

50-40-30-20-10
Double Under Attempts
25-20-15-10-5
Push Ups

Performance

50-40-30-20-10
Single Unders
25-20-15-10-5
Knee or Elevated Push Ups

Stimulus

The push ups for elites should be no more than 2 sets each and competitive athletes should be done in sets of 5 or more. Rests should be short.