Thursday, September 24th, 2026 - Bootcamp
General Warm-Up
1 Round
30 Plate Hops
10 Plate Back Rack Good Mornings
10 Plate Pull Overs
2 Rounds
3 Strict Pull Ups or 8 Ring Rows
5 Deadlifts
5 Burpees
Strength
Deadlifts Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 82.5% 1RMhttps://www.youtube.com/shorts/87n9uYpgL4Y
Secondary Strength
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 DB Side Lunge Right
Even Minutes). 8-12 DB Side Lunge Left
WOD
For Time3 Rounds (Time Cap: 12 Minutes)
Elite
8 Chest to Bar Pull Ups
10 Deadlifts (255/165) https://www.youtube.com/shorts/87n9uYpgL4Y
12 Burpees Over Bar
Competitive
8 Pull Ups
10 Deadlifts (225/145)https://www.youtube.com/shorts/87n9uYpgL4Y
12 Burpees Over Bar
Performance
8 Assisted Pull Ups or 16 Ring Rowshttps://www.youtube.com/watch?v=Np86fd0QRzs
10 Deadlifts (185/120)https://www.youtube.com/shorts/87n9uYpgL4Y
12 Burpees Over Bar
Stimulus
1) the Pull Ups and Deadlift Should Be at a Challenging Level but Doable Unbroken in the First Round.
Cooldown
Lower Back/ Glute Stretch
Lat Stretch