Friday, September 4th, 2026 - Bootcamp

General Warm-Up

1 Round
20 Plate Hops
16 Plate Shoulder Halos
16 Reverse Lunges
2 Rounds
10 Empty Bar Push Pres
10 Alternating Lunges
5 Toes to Bar or Leg Raises

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Overhead Press 5 Reps @ 75% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Side Lying Shoulder External Rotation Righthttps://www.youtube.com/watch?v=_qPQKid-LRs
Even Minutes). 8-12 Side Lying Shoulder External Rotation Left

WOD

AMRAP / For Reps

Workout Format

15 Minute AMRAP

Elite

15 DB Push Press (50/35)
20 DB Suit Case Lunges
15 Toes to Bar

Competitive

15 DB Push Press (35/25)
20 DB Suit Case Lunges
15 Hanging Leg Raises

Performance

15 DB Push Press (35/25)
20 DB Suit Case Lunges
10 Hanging Leg or Knee Raises

Stimulus

1) You Should Feel as If You Can Do the First Round or So Unbroken.
2) the Bar Work Will Probably Be the Bottle Neck So Be Sure to Scale That to a Point You Feel Confident to Do in 2=3 Sets When Tired.

Cooldown

Optional

Shoulder Stretch
Quad Stretch