Thursday, May 28th, 2026 - Bootcamp
General Warm-Up
15 Prone A’s
15 Prone Y’s
2 Rounds
10 Push Ups
15 Band Face Pulls
5 Burpees
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.
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
3 Rounds for Time (Time Cap: 10 Minutes)
Elite
15 Dumbbell Bench Press (70/50)
10 Burpee Over Bench
Competitive
15 Dumbbell Bench Press (50/35)
10 Burpee Over Bench
Performance
15 Dumbbell Bench Press (35/25)
10 Burpee Over Bench
Stimulus Points
The Workout Is Fast And The Bench Press Should Be Done Unbroken.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes).8-12 Reps Seated L Sit Leg Raises
Even Minutes). 8-12 Superman Raises
Cooldown
Chest Stretch
Forward Fold Stretch