Thursday, November 12th, 2026 - Bootcamp

General Warm-Up

1 Round
3 Minutes Echo Bike
8 Inchworms to Push Up
2 Round
8/5 Cal Echo Bike Sprints
6 DB Snatch
3 Burpees Over DB

Strength

For 15 Minutes Build to a Heavy 6 Rep Push Press. This Is Not a 6 Rep Max Test However You May Feel Good and Wish to Try a 6 Rep Max. as the Weights Get Heavier, Increase Your Rest Periods Taking Anywhere from 45 Seconds to 2 Minutes Between Sets.

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Band Face Pulls
Even Minutes). 8-15 Supermans

WOD

AMRAP / For Reps

Workout Format

AMRAP in 12 Minutes

Elite

25/20 Cal Echo Bike
16 DB Snatches (50/35)
8 Buprees Over DB

Competitive

20/15 Cal Echo Bike
16 DB Snatches (35/25)
8 Buprees Over DB

Performance

15/10 Cal Echo Bike
16 DB Snatches (25/15)
8 Buprees Over DB

Stimulus

There is a decent amount of calories to go through in this workout, you shouldn’t expect to get a ton of rounds. Go unbroken on the snatches and smooth through the rest of the workout.