Monday, July 13th, 2026 - Bootcamp
10 Seconds Per Side Overcoming Iso Split Squat https://www.youtube.com/watch?v=vISEi365p9I
15 Banded Face Pulls
2 Rounds
16 Reverse Lunges
10 Push Ups
Strength
Every 2 Minutes on the Minutes × 5 Rounds
Back Squat: 3 Reps @ 80% 1RM
WOD
For TimeElite
10-9-8-7-6-5-4-3-2-1
Front Squats (185/135)
Ring Dips
Competitive
10-9-8-7-6-5-4-3-2-1
Front Squats (155/105)
Dip Attachment / Box Dip
Performance
10-9-8-7-6-5-4-3-2-1
Front Squats (95/65)
Straight or Bent Leg Bench Dip
Stimulus
1) the Back Squat Weight Should Be Something You’d Feel Comfortable Doing Unbroken on Their Own for 10.
2) Break the Ring Dips Well Before Failure
3) If Class Sizes Are Too Large for Everyone to Have a Rack Switch to Front Squats and Reduce the Weight Slightly.
Accessory
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 DB Romanian Deadlifts
Even Minutes). 8-12Reverse Nordics
Cooldown
OptionalQuad Stretch
Hamstring Stretch