Bootcamp
Friday, July 17th, 2026 - Bootcamp
General Warm-Up
30 Seconds Band Face Pull Iso Hold
30 Seconds Active Hang
2 Rounds
250m Row
10 Air Squats
3 Strict Pull Ups Or 8 Ring Rows
Strength
Every 2 Minutes On The Minutes X 5 Rounds
Strict Overhead Press: 3 Reps @ 80% 1 RM
WOD
For TimeWorkout Format
(Time Cap: 20 Minutes)
Elite
20 Pull Ups
40 Wall Balls (20/14)
2000m Row
40 Wall Balls (20/14)
20 Pull Ups
Competitive
20 Pull Ups
30 Wall Balls (20/14)
2000m Row
30 Wall Balls (20/14)
20 Pull Ups
Performance
20 Jumping Pull Ups
30 Wall Balls (14/10)
2000m Row
30 Wall Balls (14/10)
20 Jumping Pull Ups
Stimulus
1) This Chipper Style Workout Most Likely Will Need To Be Broken Up.
2) Maintain A Steady Pace On The Rower.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Slow Eccentric Push Ups
Even Minutes). 8-12 DB Shrugs
Cooldown
Shoulder Stretch
Lat Stretch