Thursday, May 7th, 2026 - Bootcamp
General Warm-Up
15 Band Good Mornings
15 Band Pull Aparts
3 Rounds
10 Deadlifts
5 Yoga Push Ups
5 Pull Ups or 8 Ring Rows
Strength
Deadlift 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 Rounds for Time (12 Minute Time Cap)
Elite
15 Deadlifts (225/135)
15 Push Ups
15 Pull Ups
Competitive
15 Deadlifts (155/110)
15 Push Ups
15 Pull Ups
Performance
15 Deadlifts (95/65)
10 Push Ups
15 Jumping Pull Ups
Stimulus Points
Be sure to pick a deadlift weight you think you can do unbroken.
Accessory
Every Minute on the Minute X 6 Minutes
Odd Minutes). 20-30 Seconds Clam Shell Side Plank Left
Even Minutes). 20-30 Seconds Clam Shell Side Plank Right
Cooldown
OptionalForward Fold Stretch
Prayer Stretch