Tuesday, February 24th, 2026 - Bootcamp
General Warm-Up
20 Band Face Pulls
20 Band Y Raises
3 Rounds
15 Band Row
15 Band Overhead Press
10 Scap Pull Ups
3 Toes to Bar or 8 knee raises
20 Band Y Raises
3 Rounds
15 Band Row
15 Band Overhead Press
10 Scap Pull Ups
3 Toes to Bar or 8 knee raises
Strength
Every 1:30 Minutes On The Minute
Single Arm DB Row
3 Rounds X 8-12 Reps
Every 1:00 Minutes On The Minute
Rear Delt Fly Hold
3 Rounds X 10-15 Reps
Single Arm DB Row
3 Rounds X 8-12 Reps
Every 1:00 Minutes On The Minute
Rear Delt Fly Hold
3 Rounds X 10-15 Reps
WOD
Workout Format
4 Rounds ~ TC 15 Minutes
Elite
25 Shoulder to Overhead (75/55)
16 Burpees Over Bar
7 Toes to Bar
16 Burpees Over Bar
7 Toes to Bar
Competitive
25 Shoulder to Overhead (45/35)
16 Burpees Over Bar
7 Hanging Leg Raises
16 Burpees Over Bar
7 Hanging Leg Raises
Performance
25 DB Shoulder to Overhead
16 Burpees
7 Hanging Knee Raises
16 Burpees
7 Hanging Knee Raises
Stimulus Points
Light and quick, keep a steady pace on the burpees.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 20 calf raises
Even Minutes) 30 seconds alternating single leg glute bridge
Odd Minutes) 20 calf raises
Even Minutes) 30 seconds alternating single leg glute bridge
Cool Down & Dismissal
Shoulder Cross Body Stretch
Hip Flexor Stretch
Hip Flexor Stretch