Monday, September 28th, 2026 - Bootcamp

General Warm-Up

1 Round
60 Seconds Skipping
30 Seconds Front Rack Elbow Rotations
10 Dynamic Squat to Hinge
2 Rounds
15 Double Unders or 25 Single Unders
5 Empty Bar Muscle Cleans
5 Empty Bar Clean and Press
5 Empty Bar Clean and Jerk
3 Burpees

Strength

Overhead Press Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 85% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 6-12 Weighted Push Ups
Even Minutes). 6-12 Chin Ups

WOD

For Time

Workout Format

For Time (Time Cap: 16 Minutes)

Elite

100 Double Unders
20 Burpee Over Bar
10 Clean and Jerk (115/75)
16 Burpee Over Bar
8 Clean and Jerk (135/95)
12 Burpee Over Bar
6 Clean and Jerk (155/105)
8 Burpee Over Bar
4 Clean and Jerk (185/120)
4 Burpee Over Bar
2 Clean and Jerk (205/135)

Competitive

100 Double Unders/attempts or 200 Single Unders
20 Burpee Over Bar
10 Clean and Jerk (95/65)
16 Burpee Over Bar
8 Clean and Jerk (115/75)
12 Burpee Over Bar
6 Clean and Jerk (125/85)
8 Burpee Over Bar
4 Clean and Jerk (135/95)
4 Burpee Over Bar
2 Clean and Jerk (155/105)

Performance

100 Single Unders
20 Burpee Over Bar
10 Clean and Jerk (45/35)
16 Burpee Over Bar
8 Clean and Jerk (65/40)
12 Burpee Over Bar
6 Clean and Jerk (75/45)
8 Burpee Over Bar
4 Clean and Jerk (85/50)
4 Burpee Over Bar
2 Clean and Jerk (95/55)

Stimulus

1) This Workout Is Brought to You by Mia.
2) Start Out Quick and as the Weight Gets Heavier Take Your Time. Focus on Maintaining Good Technique Going into the Heavier Cleans.

Cooldown

Optional

Forearm Stretch
Glute/lower Back Stretch