Tuesday, June 23rd, 2026 - Bootcamp
General Warm-Up
20 PVC Pass Throughs
15 Band Face Pulls
2 Rounds
30 Second Dead Hang
10 Empty Bar Push Press
10 Ring Rows or 4 Pull Ups
Strength
Every 2 Minutes on the Minutes × 5 Rounds
Overhead Press: 5 Reps @ 72.5% 1RM
WOD
4 Rounds for Time (Time Cap: 17 Minutes)
Elite
6 Shoulder to Overhead (115/80)
6 Burpee Over Bar
6 Pull Ups
*Add Two Reps Each Round
Competitive
6 Shoulder to Overhead (95/65)
6 Burpee Over Bar
6 Pull Ups
*Add Two Reps Each Round
Performance
6 Shoulder to Overhead (75/45))
6 Burpee Over Bar
6 Ring Rows
*Add Two Reps Each Round
Stimulus Points
1) There Is an Acending Rep Scheme So Manage Fatigue by Breaking Before Failure.
2) Nothing Should Give You a Lot of Trouble at the Beginning but May Need Broken up in Later Rounds.
3) Shoulder to Overheads Start from the Floor in Functinal Training Fashion.
Accessory
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 DB Reverse Flys
Even Minutes). 10-15 Band Rows
Cooldown
OptionalUpper Back Stretch
Shoulder Stretch