Friday, September 18th, 2026 - Bootcamp

General Warm-Up

1 Round
6 Shuttle Runs
16 Downward Dog Toe Toucheshttps://www.youtube.com/watch?v=3XyRGziNJRo
30 Second Deadhang
2 Rounds
8 Empty Bar Bench Press
3 Strict Pull Ups or 8 Ring Rows
4 Sand Bag Over Shoulder

Strength

Bench press Every 2 Minutes On The Minutes X 5 Rounds
3 Reps @ 80% 1 RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 DB Overhead Tricep Extensionshttps://www.youtube.com/shorts/OFrDLaJ7v0o
Even Minutes). 8-12 Wide Grip Bent Over Rowhttps://www.youtube.com/watch?v=v1vHiCUc_K0

WOD

For Time

Workout Format

2 Rounds for Time in Pairs (Time Cap: 12 Minutes)

Elite

10 Bench Press (225/135)
10 Weighted Strict Pull Ups (25/15)
50 Sandbag Over Shoulder (100/70)

Competitive

10 Bench Press (185/110)
10 Strict Pull Ups
50 Sandbag Over Shoulder (100/70)

Performance

10 Bench Press (155/95)
15 Ring Rows
50 Sandbag Over Shoulder (70/50)

Stimulus

1) This Is Meant to Be a Very Heavy Workout, the Bench and Pull Ups Should Be Around Your 8-10 Rep Max.
2) the Sandbags Should Cause Some Fatigue but Be Something You Can Plug Away at with Your Partner.
3) Partners Split All the Reps.

Cooldown

Optional

Chest Stretch
Upper Back Stretch