Bootcamp
Friday, August 7th, 2026 - Bootcamp
General Warm-Up
30 Seconds Wall Sit
8 Knee Over Toe Lunges per Side
2 Rounds
15 Band Bicep Curls
15 Band Overhead Press
10 Air Squats
2 Burpees
Strength
Every 2 Minutes on the Minutes × 5 Rounds
Back Squat 1-2 Reps @ 90% 1RM
Secondary Strength
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Stiff Leg Deadlifts
Even Minutes). 8-15 Weighted Calf Raises
WOD
AMRAP / For RepsWorkout Format
For 12 Minutes
Elite
6 Single DB Hang Clean and Jerk (50/35)
10 Burpee Over DB
14 Wall Balls (20/14)
Competitive
6 Single DB Hang Clean and Jerk (35/25)
10 Burpee Over DB
14 Wall Balls (20/14)
Performance
6 Single DB Hang Clean and Jerk (25/15)
10 Burpee Over DB
14 Wall Balls (14/10)
Stimulus
1) Look to Do Unbroken Reps.
2) Pace Yourself on the Burpees to Allow for Good Wall Ball and C&j Reps.
Cooldown
Forearm Stretch
Quad Stretch