Tuesday, August 18th, 2026 - Bootcamp
1 Rounds
1 Minutes Echo Bike
15 Dynamic Squat Stretchhttps://www.youtube.com/watch?v=xVFiIZ8CFBI
10 Vertical Jumpshttps://www.youtube.com/watch?v=j260zYfRz8Q
2 Rounds
8/5 Cal Echo Bike Sprint
8 Box Jumps
5 Toes to Bar or 10 Leg/knee Raises
Strength
Every 2 Minutes on the Minutes × 5 Rounds
Back Squat 5 Reps @ 70% 1RM
Secondary Strength
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Front Squats with a Slow Eccentric
Even Minutes). 8-12 Dual DB Stiff Leg Deadlift
WOD
For Time3 Rounds (Time Cap: 15 Minutes)
Elite
20 Box Jumps
20 Toes to Bar
20/15 Cal Echo Bike
Competitive
20 Box Jumps
20 Knees to Elbows
15/10 Cal Echo Bike
Performance
20 Box Step Ups
20 Hanging Leg Raises
15/10 Cal Echo Bike
Stimulus
1) This Will Cause Fatigue Through the Hip Flexors (Pulling Legs up During Jumps and Toes to Bar). Break up Work as Needed.
2) Go Hard on the Bike but Leave Enough in the Tank to Go Straight into the Box Jumps with Confidence.
Cooldown
OptionalHip Flexor Stretch
Calf Stretch