Bootcamp
Friday, June 19th, 2026 - Bootcamp
General Warm-Up
15 Bent Over A’s
30 Seconds Band Face Pull Hold
2 Rounds
12 DB Overhead Press
12 DB Hammer Curl
250m Row
Strength
Overhead Press Every 2 Minutes On The Minutes X 5 Rounds
5 Reps @ 70% 1 RM
WOD
Workout Format
4 Rounds For Time (Time Cap: 15 Minutes)
Elite
10 Dual Dumbbell Clean And Jerk (50/35)
10 Burpee Over Db
500m Row
Competitive
10 Dual Dumbbell Clean And Jerk (40/25)
10 Burpee Over Db
500m Row
Performance
10 Dual Dumbbell Clean And Jerk (35/20)
8 Burpee Over Db
500m Row
Stimulus Points
Pick A Dumbbell Weight That Is A Bit Challenging But You Can Go Unbroken.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Standing Db Shoulder Press
Even Minutes). 8-12 Assisted Chin Ups
Cooldown
OptionalForearms Stretch
Shoulder Stretch