Thursday, April 30th, 2026 - Bootcamp
General Warm-Up
15 Prone A’s
15 Prone Y’s
10 Seated L Sits
3 Rounds
3 Strict Toes to Bar or 8 Strict Hanging Knee Raises
40 Single Unders
10 Alternating DB Snatches
Strength
Front Squat
Every 2 Minutes on the Minute.
Push Hard on Set 3 Aiming for A Potential Higher Rep PR
Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets.
3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 63%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 63%
WOD
15 Minutes AMRAP in Pairs
Elite
20 Toes to Bar
60 Double Unders
40 DB Snatches (50/35)
Competitive
20 Knees to Chest
60 Double Unders
40 DB Snatches (35/25)
Performance
20 Hanging Knee Raises
60 Single Unders
40 DB Snatches (25/15)
Stimulus Points
This May Have High Grip And Shoulder Fatigue, Break As You Need.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes) 20-30 Seconds Hollow Hold
Even Minutes) 20-40 Seconds Wall Sit
Cooldown
Seal Stretch
Forearm Stretch