Wednesday, July 29th, 2026 - Bootcamp
15 Seconds 90 Degree Barbell Overhead Press Overcoming Iso Hold
30 Second Bent Over Barbell Row Iso Hold
2 Rounds
30 Seconds Echo Bike
10 Empty Bar Zercher Good Morning
10 Empty Bar Push Press
Strength
Every 2 Minutes On The Minutes X 5 Rounds
Overhead Press 3 Reps @ 85% 1 RM
Secondary Strength
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 3-10 Strict Pull Ups
Even Minutes). 8-12 Dual DB Z Press
WOD
AMRAP / For Reps15 Minutes, in Pairs
You Go, I Go - Each Movement (Partner A does Bike, Partner B does Deadlifts, Partner A does Bench Press, Partner B does Bike, etc.)
Elite
10 Cal Echo Bike
8 Dual DB Deadlift (50/35)
12 Dual DB Bench Press (50/35)
Competitive
8 Cal Echo Bike
8 Dual DB Deadlift (35/25)
12 Dual DB Bench Press(35/25)
Performance
8 Cal Echo Bike
8 Dual DB Deadlift (25/15)
12 Dual DB Bench Press(25/15)
Stimulus
1) the Work Will Go by Quickly So Take Your Time During the Echo Bike.
2) the First Couple Rounds of the Bench Press Should Be Doable Unbroken.
Cooldown
OptionalShoulder Stretch
Glute Stretch