Friday, March 27th, 2026 - Bootcamp
General Warm-Up
15 Prone Supinated A Raises
15 Prone Pronated A Raises
3 Rounds
12 Med Ball Clusters
3 Pull Ups
5 Push Ups
10 Lying Knee Tucks
15 Prone Pronated A Raises
3 Rounds
12 Med Ball Clusters
3 Pull Ups
5 Push Ups
10 Lying Knee Tucks
Strength
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.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%
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.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%
WOD
Workout Format
15 Minute AMRAP
Elite
20 Thrusters (45/35)
10 Push Ups
10 Pull Ups
20 Sit Ups
10 Push Ups
10 Pull Ups
20 Sit Ups
Competitive
20 Med Ball Thrusters (20/14)
10 Push Ups
10 Pull Ups
20 Sit Ups
10 Push Ups
10 Pull Ups
20 Sit Ups
Performance
16 Med Ball Thrusters (14/10)
8 Push Ups
10 Ring Rows
16 Sit Ups
8 Push Ups
10 Ring Rows
16 Sit Ups
Stimulus Points
Muscle Endurance Workout Make Sure To Take Short Breaks Before Failure To Keep Moving Smoothly Through The Whole Workout.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10-15 Band Rows
Even Minutes) 30 Seconds Cobra Hold
Odd Minutes) 10-15 Band Rows
Even Minutes) 30 Seconds Cobra Hold
Cool Down & Dismissal
Prayer Stretch
Doorway Chest Stretch
Doorway Chest Stretch