Wednesday, August 26th, 2026 - Bootcamp

General Warm-Up

1 Round
1 Minute Echo Bike at an Easy Pace
15 Prone PVC Overhead Raises
10 DB Curl to Press
2 Rounds
8/5 Cal Echo Bike Sprint
8 DB Hang Clean
8 DB Jerks

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Overhead Press 5 Reps @ 72.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 per Side DB Seesaw Rowhttps://www.youtube.com/watch?v=DkbHlNRwmVs
Even Minutes). 8-12 Dips

WOD

For Time

Workout Format

Time Cap: 15 Minutes

Elite

21-18-15-12-9
Cal Echo Bike
Dual DB Hang Clean and Jerk (50/35)

Competitive

21-18-15-12-9
Cal Echo Bike
Dual DB Hang Clean and Jerk (35/25)

Performance

21-18-15-12-9
Cal Echo Bike
Dual DB Hang Clean and Jerk (25/15)

Stimulus

1) Go Hard on the Bike and Steady on the Clean and Jerks
2) the Clean and Jerks Should Be Doable Unbroken.

Cooldown

Bicep Stretch
Quad Stretch