Friday, May 8th, 2026 - Bootcamp
General Warm-Up
30 Seconds Band Row Hold
16 Alternating Runner Sweepers
3 Rounds
15 Pogo Hops
10 High Knees on the Spot
10 Push Ups
Strength
Bench Press 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
4 Rounds For Time
Elite
800m Run
Rest 3 Minutes
Or If Weather Is Not Permitting
1000m Row
Rest 3 Minutes
Competitive
800m Run
Rest 3 Minutes
Or If Weather Is Not Permitting
1000m Row
Rest 3 Minutes
Performance
600m Run
Rest 3 Minutes
Or If Weather Is Not Permitting
800m Row
Rest 3 Minutes
Stimulus Points
Hard effort cardio and the first run of the season. Go hard but don't sprint. These should be repeatable intervals.
Accessory
Every Minute on the Minute X 6 Minutes
Odd Minutes). 8-12 Dual KB or DB Gunslinger Curls https://www.youtube.com/watch?v=DLuda3pAnqQ
Even Minutes). 8-12 DB Tricep Extensions
Cooldown
OptionalCalf Stretch
Hamstring Runner Stretch