Tuesday, July 14th, 2026 - Bootcamp
General Warm-Up
15 Banded Pull Over
10 Weight Plate Squats With A 3 Seconds Pause At The Bottom
2 Rounds
30 Seconds Echo Bike
30 Seconds Dead Hang
10 Muscle Snatches
5 Power Snatches
5 Overhead Squats
3 Toes To Bar Or 5 Leg/Knee Raises
Strength
Every 1:30 Minutes On The Minutes X 6 Rounds
Snatches 2 Reps @ 75% 1 Rm
WOD
For Time3 Rounds (Time Cap: 17 Minute)
Elite
30 Cal Echo Bike
20 Toes To Bar
10 Snatches (95/65)
Rest 2 Minutes
Competitive
20 Cal Echo Bike
15 Toes To Bar
10 Snatches (95/65)
Rest 2 Minutes
Performance
20 Cal Echo Bike
15 Hanging Leg Raises
10 Snatches (75/45)
Rest 2 Minutes
Stimulus
1) Try Pushing Big Sets During This Workout As You Have A 2 Minutes Rest After Each Round.
2) The Snatch Weight Should Be Doable Unbroken Touch And Go Reps.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 30-40 Seconds Single Arm Farmer Hold Right
Even Minutes). 30-40 Seconds Single Arm Farmer Hold Left
Cooldown
OptionalForearm Stretch
Hip Flexor Stretch