Thursday, April 9th, 2026 - Bootcamp
General Warm-Up
30 Seconds Dead Hang
30 Seconds Wall Sit
3 Rounds
16 Alternating Lunges
15 Scap Pull UPS
45 Seconds Echo Bike
30 Seconds Wall Sit
3 Rounds
16 Alternating Lunges
15 Scap Pull UPS
45 Seconds Echo Bike
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.
Adjust your maxes based on the AMRAP or if you plan on attempting a new 1-5RM in the heavy sets.
5 Reps @ 67.5%
3 Reps @ 76.5%
AMRAP @ 83%
1-5 Reps @ 85.5-89% Or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 67.5%
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.
Adjust your maxes based on the AMRAP or if you plan on attempting a new 1-5RM in the heavy sets.
5 Reps @ 67.5%
3 Reps @ 76.5%
AMRAP @ 83%
1-5 Reps @ 85.5-89% Or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 67.5%
WOD
Workout Format
20 Minute AMRAP
Elite
1 Muscle ups
8 Thrusters (115/80)
15/10 Cal Echo Bike
8 Thrusters (115/80)
15/10 Cal Echo Bike
Competitive
3 Pull-ups
8 Thrusters (95/65)
15/10 Cal Echo Bike
8 Thrusters (95/65)
15/10 Cal Echo Bike
Performance
6 Ring Rows
8 Thrusters (75/55)
15/10 Cal Echo Bike
8 Thrusters (75/55)
15/10 Cal Echo Bike
Stimulus Points
Move at a steady pace during this workout.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30-45 seconds farmer carry
Even Minutes) 8-12 Tricep Push Ups
Odd Minutes) 30-45 seconds farmer carry
Even Minutes) 8-12 Tricep Push Ups
Cool Down & Dismissal
Prayer Stretch
Quad Stretch
Quad Stretch