Wednesday, June 3rd, 2026 - Bootcamp
General Warm-Up
30 Seconds Dead Bug
30 Seconds Wall Sit
2 Rounds
60 Seconds Echo Bike
10 Sit Ups
10 Dumbbell Squat Clean
Strength
Back Squat
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. Adjust Your Maxes Based on the AMRAP or If You Plan on Attempting a New 1-5RM in the Heavy Sets.
5 Reps @ 67.5%
3 Reps @ 76.5%
1-10 Reps @ 83%
1-5 Reps @ 85.5-89% or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 67.5%
WOD
3 Rounds in Pairs for Time (Time Cap: 15 Minutes)
Elite
30 Sit Ups
30 Dual DB Deadlift (70/50)
30 Cal Echo Bike
Competitive
30 Sit Ups
30 Dual DB Deadlift (50/35)
30 Cal Echo Bike
Performance
26 Sit Ups
26 Dual DB Deadlift (50/35)
26 Cal Echo Bike
Stimulus Points
Split The Workout However You’d Like.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 8-12 Hammer Curls
Even Minutes). 8-12 Dumbbell Skull Crushers
Cooldown
Seal Stretch
Scorpion Stretch