Monday, March 2nd, 2026 - Bootcamp
General Warm-Up
20 Prone Y Raises
20 Prone T Raises
3 Rounds
250m Row
10 Push Ups
16 Reverse Lunges
20 Prone T Raises
3 Rounds
250m Row
10 Push Ups
16 Reverse Lunges
Strength
Every 1:30 Minutes On The Minute
3 Rounds X 8-12 Reps
Band Pull Down Every 1:00 Minutes On The Minute
3 Rounds X 10-15 Reps
3 Rounds X 8-12 Reps
Band Pull Down Every 1:00 Minutes On The Minute
3 Rounds X 10-15 Reps
WOD
Workout Format
4 Rounds ~ For Time
Elite
5 Front Squats (185/135)
15 Push Ups
500m Row
15 Push Ups
500m Row
Competitive
5 Front Squats (155/115)
15 Push Ups
500m Row
15 Push Ups
500m Row
Performance
5 Front Squats (135/95)
10 Push Ups
500m Row
10 Push Ups
500m Row
Stimulus Points
This Is A Full Body Workout, You Shouldn’t Be Worried About Missing A Front Squat Rep But They Should Be Challenging.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8 Shoulder Windmill Right Side
Even Minutes) 8 Shoulder Windmill Left Side
Odd Minutes) 8 Shoulder Windmill Right Side
Even Minutes) 8 Shoulder Windmill Left Side
Cool Down & Dismissal
Quad Stretch
Single Arm Chest Stretch
Single Arm Chest Stretch