Tuesday, March 17th, 2026 - Bootcamp
General Warm-Up
20 Bent Over Y’s
20 Bent Over T’s
3 Rounds
1 Minute Skipping
12 Scap Pull UPS
12 Scap Push UPS
3 Pull Ups or 8 Ring Rows
5 Push Ups or 8 Knee Push Ups
20 Bent Over T’s
3 Rounds
1 Minute Skipping
12 Scap Pull UPS
12 Scap Push UPS
3 Pull Ups or 8 Ring Rows
5 Push Ups or 8 Knee Push Ups
Strength
Every 2 Minutes On The Minute
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max
WOD
Workout Format
6 Rounds (TC ~ 14 Minutes)
Elite
12 Deficit Push ups
12 Pull Ups
35 Double Unders
12 Pull Ups
35 Double Unders
Competitive
8 Push ups
8 Pull Ups
35 Double Unders
8 Pull Ups
35 Double Unders
Performance
8 Push ups
8 Jumping Pull Ups
50 Single Unders Unders
8 Jumping Pull Ups
50 Single Unders Unders
Stimulus Points
A good push/pull workout, break up sets into manageable numbers and keep going.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 band face pulls
Even Minutes) 30 seconds russian twists
Odd Minutes) 15 band face pulls
Even Minutes) 30 seconds russian twists
Cool Down & Dismissal
Doorway chest stretch
Eagle pose Stretch
Eagle pose Stretch