Tuesday, March 3rd, 2026 - Bootcamp
General Warm-Up
30 Seconds Dead Bug
30 Seconds Hollow Hold Side Bends
15 Kb Stiff Leg Deadlifts
3 Rounds
10 Zercher Db Good Mornings
10 Sit Ups
3 Strict Pull Ups Or 8 Ring Rows
30 Seconds Hollow Hold Side Bends
15 Kb Stiff Leg Deadlifts
3 Rounds
10 Zercher Db Good Mornings
10 Sit Ups
3 Strict Pull Ups Or 8 Ring Rows
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
Elite
12-10-8-6-4-2
Strict Pull-Ups
36-30-24-18-12-6
Sit-Ups
Dual KB Swings (35/25)
Strict Pull-Ups
36-30-24-18-12-6
Sit-Ups
Dual KB Swings (35/25)
Competitive
12-10-8-6-4-2
Kipping Pull-Ups
36-30-24-18-12-6
Sit-Ups
KB Swings (50/35)
Kipping Pull-Ups
36-30-24-18-12-6
Sit-Ups
KB Swings (50/35)
Performance
12-10-8-6-4-2
Jumping Pull-Ups
36-30-24-18-12-6
Sit-Ups
KB Swing (35/25)
Jumping Pull-Ups
36-30-24-18-12-6
Sit-Ups
KB Swing (35/25)
Stimulus Points
Pulling Strength With Some Core And Hinging. Chip Away At The Reps.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Cobra Hold
Even Minutes) 30 Seconds Deadbug
Odd Minutes) 30 Seconds Cobra Hold
Even Minutes) 30 Seconds Deadbug
Cool Down & Dismissal
Prayer Stretch
Calf Stretch
Calf Stretch