Monday, February 9th, 2026 - Bootcamp
General Warm-Up
20 Prone Supinated A’s
20 Prone Pronated A’s
20 Prone T’s
20 Prone Y’s
2 Rounds
30 Jumping Jacks
3 Strict Pull Ups or 8 Ring Rows
4 Inchworm to Push Ups
16 Reverse Lunges
20 Prone Pronated A’s
20 Prone T’s
20 Prone Y’s
2 Rounds
30 Jumping Jacks
3 Strict Pull Ups or 8 Ring Rows
4 Inchworm to Push Ups
16 Reverse Lunges
Strength
Every 2 Minutes On The Minute x 4 Rounds
10 reps @ 54% of working max
*Final Set Is An AMRAP Minus 1-2 Reps
10 reps @ 54% of working max
*Final Set Is An AMRAP Minus 1-2 Reps
WOD
Workout Format
20 Min AMRAP
Elite
10 Pull Ups
10 DB Bench Press (50/35)
50 Walking Lunges
10 DB Bench Press (50/35)
50 Walking Lunges
Competitive
10 Jumping Pull Ups
10 DB Bench Press (35/25)
50 Walking Lunges
10 DB Bench Press (35/25)
50 Walking Lunges
Performance
10 Ring Rows
10 DB Bench Press (25/15)
50 Walking Lunges
10 DB Bench Press (25/15)
50 Walking Lunges
Stimulus Points
This is a long muscular endurance workout. Let the arms recover during the lunges, take breaks when you need to.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds Side Plank Right
Even Minutes) 30 seconds Side Plank Left
Odd Minutes) 30 seconds Side Plank Right
Even Minutes) 30 seconds Side Plank Left
Cool Down & Dismissal
Prayer stretch
Doorway chest stretch
Quad stretch
Doorway chest stretch
Quad stretch