Wednesday, May 6th, 2026 - Bootcamp
General Warm-Up
10 Band Row with a 10 Second Squeeze
20 Seconds Wall Sit
3 Rounds
8 Push Ups
10 Air Squats
8 Sit Ups
Strength
Push Press 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
5 Rounds for Time (15 Minute Time Cap)
Elite
25 Wall Balls (20/14)
25 Weighted Sit Ups (20/14)
Competitive
25 Wall Balls (20/14)
25 Sit Ups
Performance
25 Wall Balls (14/10)
25 Sit Ups
Stimulus Points
High rep workout, break as needed to not hit true failure. Scale the reps lower if needed.
Accessory
Every Minute on the Minute X 6 Minutes
Odd Minutes). 30-40 Seconds Farmer Hold
Even Minutes). 20-30 Seconds Russian Twists
Cooldown
OptionalQuad Stretch
Seal Stretch