Wednesday, May 20th, 2026 - Bootcamp
15 Y Band Raise
30 Seconds Dead Hang
2 Rounds
200m Run
10 DB Curl and Press
10 Push Ups
3 Pull Ups or 8 Ring Rows
Strength
Bench Press: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.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%
*If You Complete the Previous 4 Weeks Add 5lbs to Your 1 Rep Max.
WOD
4 Rounds for Time (Time Cap: 15 Minutes)
Elite
20 DB Snatches (70/50)
10 Strict Pull Ups
400m Run
Competitive
20 DB Snatches (50/35)
8 Strict Pull Ups
400m Run
Performance
20 DB Snatches (35/25)
6 Struct Pull Ups or 10 Ring Rows
400m Run
Stimulus Points
Pick A Scale That Will Allow You to Break the Pull Ups into 2 Sets or Less per Round,
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 20-30 Seconds Side Plank Right
Even Minutes). 20-30 Seconds Side Plank Left
Cooldown
Hamstring Stretch
Prayer Stretch