Friday, June 5th, 2026 - Bootcamp
General Warm-Up
10 Single Leg DB Deadlift per Side
30 Seconds Plank
2 Rounds
200m Run
12 DB Good Mornings
12 Alternating Lunges
Strength
Deadlift
Every 2 Minutes on the Minute. Push Hard on Set 3 Aiming for A Potential Higher Rep PR Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets. Adjust Your Maxes Based on the AMRAP or If You Plan on Attempting a New 1-5RM in the Heavy Sets.
5 Reps @ 67.5%
3 Reps @ 76.5%
1-10 Reps @ 83%
1-5 Reps @ 85.5-89% or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 67.5%
WOD
For Time (Time Cap: 10 Minute)
Elite
50 Dual DB Deadlifts (75/50)
100ft Dual DB Walking Lunges
150ft Farmer Carry
Competitive
50 Dual DB Deadlifts (50/35)
100ft Dual DB Walking Lunges
150ft Farmer Carry
Performance
50 Dual DB Deadlifts (35/25)
100ft Dual DB Walking Lunges
150ft Farmer Carry
Stimulus Points
Heavy Grip Fatigue Break Early And Often.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 30-40 Seconds Side Plank Left
Even Minutes). 30-40 Seconds Side Plank Right
Cooldown
Forearm Stretch
Pigeon Pose Stretch