Thursday, October 22nd, 2026 - Bootcamp

General Warm-Up

1 Round
4 Minutes Shuttle Runs
15 Full Range of Motion DB Front Raises
60 Second DB Rear Fly Hold
2 Rounds
8 DB Push Press
Round 1) 3 Strict Pull Ups or 8 Ring Rows / Round 2) 6 Kipping Pull Ups or 10 Ring Rows

Strength

Build to a Heavy Overhead Press Single or 1 Rep Max in 20 Minutes. as the Weights Get Heavier Increase Rest Periods.

Secondary Strength

Every 1 Minute on the Minute × 9 Minutes
Minutes 1-4-7).8-12 DB Back Fly
Minutes 2-5-8) 8-12 Barbell Good Mornings
Minutes 3-6-9).8-12 Buso Ball DB Pull Overs

WOD

AMRAP / For Reps

Workout Format

For 10 Minutes

Elite

10 DB Push Press (50/35)
100ft DB Overhead Carry
10 Pull Ups

Competitive

10 DB Push Press (35/25)
100ft DB Overhead Carry
15 Ring Rows

Performance

10 DB Push Press (25/15)
100ft DB Overhead Carry
10 Ring Rows

Stimulus

You should be able to move quickly through this workout, go right from your push press into the overhead carry unbroken in the early minutes and try to hold that as long as possible. The pull ups scale should be at an easy level for you.