Wednesday, November 4th, 2026 - Bootcamp
General Warm-Up
1 Round
1 Minute Plate Toe Taps
1 Minute Plate Ground to Overhead
30 Seconds Arm Circles
30 Seconds High Plank Shoulder Taps
2 Rounds
6 Inchworms
5 DB Push Press per Side
5 DB Clean per Side
5 DB Snatch per Side
5 Leg Raises
5 Burpees
Strength
For 12 Minutes Practice Handstand Skills
Feet on a Box Pike Holds
Wall Walks
Head Stands
Free Stand Hand Stands
Hand Stand Walks
Talk with Your Coach About What Could Be Corrected or Drills to Help Achieve Whichever Skill You’re Trying to Accomplish or Work on Today.
Secondary Strength
Every 1.5 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 DB Bench Press
Even Minutes). 8-12 Bent Over DB Rows
WOD
For TimeFor Time (Time Cap: 16 Minutes)
Elite
15-12-9
Single Arm DB Push Press (50/35)
Push Ups
15-12-9
Alt DB Hang Clean and Jerk
Toes to Bar
15-12-9
Alt DB Snatches
Burpees Over DB
Competitive
15-12-9
Single Arm DB Push Press (35/25)
Push Ups
15-12-9
Alt DB Hang Clean and Jerk
Leg Raises
15-12-9
Alt DB Snatches
Burpees Over DB
Performance
15-12-9
Single Arm DB Push Press (25/15)
Push Ups
15-12-9
Alt DB Hang Clean and Jerk
Knee Raises
15-12-9
Alt DB Snatches
Burpees Over DB
Stimulus
Work your way through this progressive for time workout, be mindful of the accumulated shoulder fatigue from the pressing and DB movements.