Bootcamp
Wednesday, October 7th, 2026 - Bootcamp
General Warm-Up
1 Round
30 Second Dead Hang
5 Inchworms to Downward Dog
8 Dynamic Squats
2 Rounds
3 Pull Ups or 8 Ring Rows
8 Push Ups
10 Air Squats
Strength
Overhead Press Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 87.5% 1RM
Secondary Strength
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). Max Push Ups
Even Minutes). 10-15 Band Face Pulls
WOD
AMRAP / For RepsWorkout Format
12 Minute AMRAP
Elite
6 Pull Ups
8 Dual DB Bench Press (50/35)
12 Dual DB Front Squats (50/35)
Competitive
3 Pull Ups
8 Dual DB Bench Press (35/25)
12 Dual DB Front Squats (35/25)
Performance
6 Ring Rows
8 Dual DB Bench Press (35/25)
12 Dual DB Front Squats (35/25)
Stimulus
1) the Weights Shouldn’t Feel Heavy So Go Unbroken.
2) This Could Be a Good Chance to Work on Pull Ups
Cooldown
Lat Stretch
Chest Stretch