Tuesday, October 20th, 2026 - Bootcamp

General Warm-Up

1 Round
3 Minutes Row
10 Inchworms to Toe Touches
15 Hands Over Head Squat
2 Rounds
10/7 Cal Row Sprint
10 Push Ups
5 Toes to Bar
5 Hang Muscle Snatch
5 Hang Snatch

Strength

Build to a Heavy Bench Press Single or 1 Rep Max in 20 Minutes. as the Weights Get Heavier Increase Rest Periods.

Secondary Strength

Every 1.5 Minute on the Minute × 3 Minutes
5-8 Barbell Bent Over Row

WOD

For Time

Workout Format

2 Rounds (Time Cap: 16 Minutes)

Elite

25 Push Ups
500 Row
20 Toes to Bar
500 Row
15 Hang Snatch (95/65)

Competitive

20 Push Ups
500 Row
20 Leg Raises
500 Row
15 Hang Snatch (75/55)

Performance

25 Knee Push Ups
500 Row
20 Knee Raises
500 Row
15 Hang Snatch (45/35)

Stimulus

This is a classic full body conditioning workout. Move from movement to movement without redlining, break the movements into manageable sets with short rests.