Tuesday, April 7th, 2026 - Bootcamp
General Warm-Up
5 Band Face Pulls with a 20 seconds Squeeze
15 Band Lat Pull Downs
3 Rounds
12 KB Sumo Deadlift
15 Scap Pull Ups
10 Push Ups
15 Band Lat Pull Downs
3 Rounds
12 KB Sumo Deadlift
15 Scap Pull Ups
10 Push Ups
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 Reps @ 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 Reps @ 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
12 Minute AMRAP
Elite
15 Push Ups
10 Chest to Bar Pull Ups
5 Burpee Box Jump Overs
10 Chest to Bar Pull Ups
5 Burpee Box Jump Overs
Competitive
15 Push Ups
10 Pull Ups
5 Burpee Box Jump Overs
10 Pull Ups
5 Burpee Box Jump Overs
Performance
15 Knee Push Ups
10 Jumping Pull Ups
5 Burpee Box Jump Overs
10 Jumping Pull Ups
5 Burpee Box Jump Overs
Stimulus Points
Bodyweight training, go unbroken as long as possible or break early to avoid hitting failure and needing big breaks.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30-45 seconds Cobra Hold
Even Minutes) 30-45 seconds Russian Twists
Odd Minutes) 30-45 seconds Cobra Hold
Even Minutes) 30-45 seconds Russian Twists
Cool Down & Dismissal
Prayer Stretch
Chest Doorway Stretch
Chest Doorway Stretch