Monday, June 1st, 2026 - Bootcamp
General Warm-Up
30 Seconds Deadhang
15 Band Face Pulls
2 Rounds
30 Skips
3 Strict Pull Ups or 8 Ring Rows
5 Toes to Bar or Leg Raises
Strength
Bench 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. Adjust Your Maxes Based on the AMRAP or If You Plan on Attempting a New 1-5RM in the Heavy Sets.
5 Reps @ 67.5%
3 Reps @ 76.5%
1-10 Reps @ 83%
1-5 Reps @ 85.5-89% or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 67.5%
WOD
3 Min - 3 Min - 3 Min - 3 Min AMRAPs
Elite
10 Chest to Bar Pull Ups
25 Double Unders
10 Toes to Bar
Competitive
10 Pull Ups
25 Double Unders
10 Toes to Bar
Performance
10 Ring Rows
30 Single Unders
10 Leg Raises
Stimulus Points
Very Grip Heavy Workout, Be Careful Not To Rip Your Hands.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 20-30 Seconds Wall Sit
Even Minutes). 8-12 Alternating Side Lunges
Cooldown
Forearm Stretch
Prayer Stretch