Monday, April 20th, 2026 - Bootcamp
General Warm-Up
15 Band Face Pulls
5 Band Iso Metric Row Hold (15 Seconds Hold on Squeeze)
3 Rounds
5 Inch Worms
10 Band Good Mornings
10 Air Squats
3 Push Ups
Strength
Bench 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.
- 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%
* If You Completed the Previous 4 Weeks Add 5lbs to Your 1 Rep Max.
WOD
“Em-otional Damage” - 4 Rounds for Time
Elite
Row (500/400)
20 Kettlebell Swings (70/50)
20 Goblet Squats (70/50)
15 Push Ups
Competitive
Row (500/400)
20 Kettlebell Swings (50/35)
20 Goblet Squats (50/35)
15 Push Ups
Performance
Row (400/350)
20 Kettlebell Swings (35/25)
20 Goblet Squats (35/25)
10 Push Ups
Stimulus Points
This workout is brought to you by Emily Douthwright. Athletes all start at one end of the gym, for a Le Mans start.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 8-12 Face Pulls
Even Minutes). 8-12 Supermans
Cooldown
Chest Stretch on Rig
Seal Stretch