Thursday, September 10th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Second Single Unders
15 Band Face Pulls
15 Band Straight Arm Lat Pull Downs
2 Rounds
20 Double Unders or 40 Singles
8 Empty Bar Hang Muscle Cleans to Press
5 Hang Cleans

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Overhead Press 5 Reps @ 77.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Single Arm DB Row Right
Even Minutes). 8-12 Single Arm DB Row Left

WOD

For Time

Workout Format

For Time (Time Cap: 8 Minutes)

Elite

21 Hang Clean (115/80)
60 Double Unders
15 Hang Clean
30 Double Unders
9 Hang Clean
15 Double Unders

Competitive

21 Hang Clean (95/65)
40 Double Unders or 80 Singles
15 Hang Clean
20 Double Unders or 40 Singles
9 Hang Clean
10 Double Unders or 20 Singles

Performance

21 Hang Clean (75/65)
60 Single Unders
15 Hang Clean
40 Single Unders
9 Hang Clean
20 Single Unders

Stimulus

1) Quick Sprint Workout So You Should Be Able to Do the Double Unders Without Too Many Breaks.
2) the Barbell Cycle Should Be Unbroken.

Cooldown

Optional

Shoulder Stretch
Calf Stretch