Thursday, April 23rd, 2026 - Bootcamp
General Warm-Up
15 Bent Over A Raises
15 Bent Over Y Raises
3 Rounds
250m Row
16 High Plank Shoulder Taps
5 Push Ups
Strength
Push 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.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%
*If you complete the previous 4 weeks add 5lbs to your 1 rep max.
WOD
6 Rounds for Time ~ in Pairs
Elite
16 Bench Press (165/115)
30 Cal Row
Competitive
16 Bench Press (135/95)
30 Cal Row
Performance
16 Bench Press (95/65)
30 Cal Row
Stimulus Points
The Bench Press Weight Should Be Challenging for 8 Reps.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 20-30 Seconds Lunge Iso Hold Left
Even Minutes). 20-30 Seconds Lunge Iso Hold Right
Cooldown
Chest Stretch on the Floor
Pigeon Pose Stretch