Wednesday, September 16th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Jumping Jacks
15 PVC Pass Overs
15 PVC Behind the Neck Press
2 Rounds
8 Empty Bar Overhead Press
5 Empty Bar Push Press
8 Scap Pull Ups
3 Pull Ups or 8 Ring Rows

Strength

Overhead Press Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 80% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Dual DB Rear Delt Flyhttps://www.youtube.com/shorts/gjo0-0IsZhM
Even Minutes). Max Push Ups

WOD

For Time

Workout Format

5 Rounds for Time (Time Cap: 12 Minutes)

Elite

10 Pull Ups
10 Dual DB Push Press (60s/40s)

Competitive

10 Pull Ups
10 Dual DB Push Press (45s/30s)

Performance

15 Ring Rows
10 Dual DB Push Press (35/20s)

Stimulus

1) This Is an Upper Body Endurance Workout, the Dual DB Push Press Shouldn’t Feel Hard at First.
2) Elite Level Should Be Looking to Do the Pull Ups Unbroken and Using Transitions to Manage Fatigue.

Cooldown

Lat Stretch
Shoulder Stretch