Bootcamp
Tuesday, July 7th, 2026 - Bootcamp
General Warm-Up
20 Seconds Active Bar Hang
60 Seconds Band Row Squeeze Hold
2 Rounds
30 Skips
5 Inchworm To Pike Push Ups
3 Strict Pull Ups Or 8 Ring Rows
Strength
Every 2 Minutes on the Minutes × 5 Rounds
Overhead Press 5 Reps @ 77.5% 1RM
WOD
For TimeWorkout Format
3 Rounds, in Pairs
Elite
20 Strict Pull-Ups
20 Dual DB Z Press (60/40)
Competitive
20 Pull-Ups
20 Dual DB Z Press (45/30)
Performance
20 Banded Pull-Ups
20 Dual DB Z Press (35/25)
Stimulus
1) The Weights And Pull Up Scale Should Be A Challenge Near Failure But You Should Think Unbroken In The First Round.
2) Rest While Your Partner Does Their Portion But Be Ready To Go As It’ll Be Quick.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 10-15 Band Face Pulls
Even Minutes). 10-15 DB Chest Flys
Cooldown
Lat Stretch
Shoulder Stretch