Thursday, March 5th, 2026 - Bootcamp
General Warm-Up
20 Prone A Raises
20 Prone Y Raises
30 Seconds Band Face Pull Hold
3 Rounds
10 Db Floor Press
8 Alternating Lunges
10 Db Z Press
8 Alternating Lunges
20 Prone Y Raises
30 Seconds Band Face Pull Hold
3 Rounds
10 Db Floor Press
8 Alternating Lunges
10 Db Z Press
8 Alternating Lunges
Strength
Every 2 Minutes On The Minute X 3 Rounds
8 Reps @ 58.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
8 Reps @ 58.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
WOD
Workout Format
For Time ~ TC 12 Minutes
Elite
21-18-15-9
Wall Ball (20/14)
Db Bench Press (70/50)
Wall Ball (20/14)
Db Bench Press (70/50)
Competitive
21-18-15-9
Wall Ball (20/14)
Db Bench Press (50/35)
Wall Ball (20/14)
Db Bench Press (50/35)
Performance
21-18-15-9
Wall Ball (14/10)
Db Bench Press (35/25)
Wall Ball (14/10)
Db Bench Press (35/25)
Stimulus Points
Your Shoulder Will Feel This More Than Expected, But It's A Quick Workout So Try To Go Unbroken.
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
Quad Stretch
Cross Body Shoulder Stretch
Cross Body Shoulder Stretch