Tuesday, March 10th, 2026 - Bootcamp
General Warm-Up
60 Seconds Wall Sit
60 Seconds Deadbug
3 Rounds
5 Inchworms To Push Ups
10 Air Squats
5 Squat Jumps
60 Seconds Deadbug
3 Rounds
5 Inchworms To Push Ups
10 Air Squats
5 Squat Jumps
Strength
Every 2 Minutes On The Minute
3 Reps @ 54% Of 1 Rep Max
3 Reps @ 60.5% Of 1 Rep Max
8 Reps @ 65% Of 1 Rep Max
8 Or More Reps @ 65% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
3 Reps @ 60.5% Of 1 Rep Max
8 Reps @ 65% Of 1 Rep Max
8 Or More Reps @ 65% Of 1 Rep Max
WOD
Workout Format
3 Rounds (TC ~ 12 Minutes)
Elite
9 Double Db Bench Press (70/50)
12 Double Db Hang Cleans
15 Double Db Front Squats
12 Double Db Hang Cleans
15 Double Db Front Squats
Competitive
9 Double Db Bench Press (50/35)
12 Double Db Hang Cleans
15 Double Db Front Squats
12 Double Db Hang Cleans
15 Double Db Front Squats
Performance
9 Double Db Bench Press (35/25)
12 Double Db Hang Cleans
15 Double Db Front Squats
12 Double Db Hang Cleans
15 Double Db Front Squats
Stimulus Points
This Will Be Heavy Shoulder Fatigue, Pick A Scale That
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Db Elbowing Rows
Even Minutes) 10-15 Db Calf Raises
Odd Minutes) 8-12 Db Elbowing Rows
Even Minutes) 10-15 Db Calf Raises
Cool Down & Dismissal
Cross Body Shoulder Stretch
Forearm Stretch
Forearm Stretch