Bootcamp
Friday, July 31st, 2026 - Bootcamp
General Warm-Up
30 Seconds Plank
20 Seconds Per Side Bent Leg Calf Raise Hold
2 Rounds
200m Run
10 Sit Ups
10 Push Ups
Strength
Every 2 Minutes On The Minutes X 5 Rounds
Bench Press 3 Reps @ 85% 1 RM
Secondary Strength
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Barbell Bent Over Row
Even Minutes). 3-12 Strict Dips
WOD
For TimeWorkout Format
2 Rounds In Pairs Time Cap: 17 Minutes
Elite
100 Sit Ups
200m Bear Hug Carry (150/100)
400m Run Together
Competitive
100 Sit Ups
200m Bear Hug Carry (100/70)
400m Run Together
Performance
80 Sit Ups
200m Bear Hug Carry (70/50)
400m Run Together
Stimulus
1) Split The Work With Your Partner.
2) Chip Away At The Work, Rest While Your Partner Works. Pace The Run Together.
Cooldown
OptionalLower Back/Glute Stretch
Ab Stretch