Friday, May 1st, 2026 - Bootcamp
General Warm-Up
15 Band Tricep Push Downs
15 Band Pull Aparts
15 Glute Bridges
3 Rounds
30 Seconds Echo Bike
5 Push Ups
10 Air Squats
Strength
Push 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.
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
12 Minute AMRAP
Elite
15/11 Cal Echo Bike
10 Push Ups
20 Reverse Lunges
Competitive
10/8 Cal Echo Bike
10 Push Ups
20 Reverse Lunges
Performance
10/8 Cal Echo Bike
5 Push Ups
20 Reverse Lunges
Stimulus Points
Leg Heavy Manage That Fatigue By Pacing The Push Ups.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 8-12 Hammer Curls
Even Minutes). 10-15 Grip Crushes
Cooldown
Quad Stretch
Chest Stretch on Rig