Wednesday, August 19th, 2026 - Bootcamp

General Warm-Up

1 Rounds
30 Jumping Jacks
15 Band Pass Through
15 Band Pull Aparts
2 Rounds
8 Dual DB Push Press
8 Alternating Lunges
3 Burpees

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Bench Press 5 Reps @ 70% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Strict Single DB Shoulder Press Left
Even Minutes). 8-12 Strict Single DB Shoulder Press Right

WOD

AMRAP / For Reps

Workout Format

For 10 Minute

Elite

12 Dual DB Push Press (50/35)
5 Burpees Over DB
12 Dual DB Lunges (50/35)
5 Burpee Over DB

Competitive

12 Dual DB Push Press (35/25)
5 Burpees Over DB
12 Dual DB Lunges (35/25)
5 Burpee Over DB

Performance

12 Dual DB Push Press (25/15)
5 Burpees Over DB
12 Dual DB Lunges (25/15)
5 Burpee Over DB

Stimulus

1) This Is a Quick Paced Workout. Go Unbroken.
2) Stay Low During the Burpees and Avoid Fully Lying on the Ground.

Cooldown

Optional

Shoulder Stretch
Glute/lower Back Stretch