Thursday, October 1st, 2026 - Bootcamp

General Warm-Up

1 Round
30 Jumping Jacks
5 Inchworms to Push Up
5 Dynamic Squat to Hine
2 Rounds
3 Dual DB Deadlift
3 Dual DB Hang Power Clean
3 Dual DB Overhead Press
1 Dual DB Thrusters

Strength

Bench Press Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 85% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Dual DB Bent Over Row
Even Minutes). 8-12 Dual DB Z Press

WOD

AMRAP / For Reps

Workout Format

EMOM X 10 Minutes

Elite

3 Dual DB Deadlift (50/35)
4 Dual DB Hang Power Clean
Max Dual DB Thrusters

Competitive

3 Dual DB Deadlift (35/25)
4 Dual DB Hang Power Clean
Max Dual DB Thrusters

Performance

3 Dual DB Deadlift (25/15)
4 Dual DB Hang Power Clean
Max Dual DB Thrusters

Stimulus

1) Move Steadily Each Round, Try to Match Your Thruster Numbers but Expect Small Drop Off.
2) Pick a Weight You Can Move Around Easily

Cooldown

Optional

Hamstring Stretch
Quad Stretch