Friday, May 22nd, 2026 - Bootcamp
General Warm-Up
10 Band Shoulder External Rotations per Side
30 Seconds Band Row Hold
2 Rounds
200m Row
10 Push Ups
10 Air Squats
5 Broad Jumps
Strength
Strict 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
For Time (Time Cap:13 Minutes)
Elite
250m Row
40 Handstand Push-Ups
250m Row
40 Wall Balls (20/14)
250m Row
40 Dumbbell Snatches (70/50)
Competitive
250m Row
40 Hand Release Push-Ups
250m Row
40 Wall Balls (20/14)
250m Row
40 Dumbbell Snatches (50/35)
Performance
250m Row
40 Hand Release Push-Ups
250m Row
40 Wall Balls (14/10)
250m Row
40 Dumbbell Snatches (35/25)
Stimulus Points
Be Sure To Pick A Scale That Allows You To Do Bigger Sets Of The Movements.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 8-12 Reps Hammer Curls
Even Minutes). 10-15 Reps Hamstring Curls
Cooldown
Upper Back Stretch
Deep Lunge Hip Flexor Stretch