Tuesday, May 19th, 2026 - Bootcamp
General Warm-Up
15 Band Face Pulls with A Slow Eccentric
10 Single Leg KB Deadlifts per Side
2 Rounds
30 Skips
10 Push Ups
15 Air Squats
Strength
Deadlift
Every 2 Minutes on the Minute. Push Hard on Set 3 Aiming for A Potential Higher Rep PR Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%
*If You Complete the Previous 4 Weeks Add 5lbs to Your 1 Rep Max.
WOD
For Time in Pairs (Time Cap: 15 Minutes)
Elite
30 Bench Press (205/145)
200 Double Unders
100ft Dual DB Lunges (50/35)
Competitive
30 Bench Press (155/105)
200 Double Unders
100ft Dual DB Lunges (50/35)
Performance
30 Bench Press (115/80)
300 Single Unders
100ft Dual DB Lunges (35/25)
Stimulus Points
Split the Reps up However You’d Like. the Bench Press Weight Should Be Challenging for 5-10 Reps
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 8-12 Rear Delt Flys
Even Minutes). 30-40 Seconds Plank
Cooldown
Chest Stretch
Pigeon Pose Stretch