Monday, May 25th, 2026 - Bootcamp
General Warm-Up
30 Seconds Wall Sit
15 Band Face Pulls
2 Rounds
12 Air Squats
5 Strict Pull Ups or 10 Ring Rows
10 Push Ups
Strength
Back Squat
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.
3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 63%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 63%
WOD
For Time in Pairs (Time Cap: 17 Minutes)
Elite
30 Front Squats (135/95)
30 Pull Ups
30 Front Squats
30 Push Ups
30 Front Squats
Competitive
30 Front Squats (95/65)
20 Pull Ups
30 Front Squats
20 Push Ups
30 Front Squats
Performance
30 Front Squats (45/35)
30 Jumping Pull Ups
30 Front Squats
30 Elevated Push Ups
30 Front Squats
Stimulus Points
This Is A Squat Endurance Workout Break Up As You Need To So You Don’t Hit Muscular Failure.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 30-40 Second Hollow Hold
Even Minutes). 8-12 Reps Rear Delt Flys
Cooldown
Quad Stretch
Prayer Stretch