Friday, October 2nd, 2026 - Bootcamp

General Warm-Up

1 Round
100ft Shuttle Runs
30 Second Dead Hang
15 Scap Push Ups
30 Second Deep Squat Hold
2 Round
30 Second Sandbag Hug
3 Pull Ups or 8 Ring Rows
5 Push Ups
8 Air Squats
8 Sit Ups

Strength

Deadlift Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 85% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 6-10 Barbell Hip Thrusts
Even Minutes). 8-12 Slow Eccentric Goblet Squats

WOD

For Time

Workout Format

For Time in Pairs (Time Cap: 25 Minutes)

Elite

Buy in: 500ft Sand Bag Carry (100/50)
3 Rounds
20 Pull-ups
20 Push-ups
30 Sit-ups
30 Air Squats
Cash Out: 500ft Sand Bag Carry

Competitive

Buy in: 500ft Sand Bag Carry (100/50)
3 Rounds
15 Pull-ups
15 Push-ups
25 Sit-ups
25 Air Squats
Cash Out: 500ft Sand Bag Carry

Performance

Buy in: 500ft Sand Bag Carry (50/30)
3 Rounds
15 Pull-ups
15 Push-ups
25 Sit-ups
25 Air Squats
Cash Out: 500ft Sand Bag Carry

Stimulus

1) Split Work with Your Partner.
2) from Rig to Rig in the Gym Is 25ft.

Cooldown

Optional

Lat Stretch
Chest Stretch