Bootcamp
Friday, November 13th, 2026 - Bootcamp
General Warm-Up
1 Round
2 Minutes of Plate Hops/toe Taps
16 Alternating Lunge and Reach
12 Banded Straight Arm Lat Pull Downs
2 Rounds
10 Empty Bar Goodmornings
8 Sit Ups
5 Push Ups
Strength
As Many Sets as Possible in 12 Minutes
8 Deadlift @ 60-65% 1RM
6 per Side DB Single Arm Row
Rest 1.5-2 Minutes
WOD
For TimeWorkout Format
10 Rounds for Time (Time Cap: 30 Minutes)
Elite
10 Bench V-ups
10 Hands on Bench Jump Overs
5 Bench Press (50/35)
Competitive
10 Bench Knee Tucks
10 Hands on Bench Jump Overs
5 Bench Press (40/25)
Performance
10 Sit Ups or Crunches
10 Hands on Bench Jump Overs
5 Bench Press (30/20)
Stimulus
Pick a scale you can go through without taking any major breaks. If you’re worried about soreness from the core volume, reduce the reps.