Friday, October 30th, 2026 - Bootcamp

General Warm-Up

1 Round
2 Minute Row
16 Alternating Assisted Side Lunges
10 Med Ball Clean and Press
2 Round
10/7 Cal Row Sprint
8 DB Reverse Lunges
2 Sand Bag Bear Hug Suttle

Strength

For 12 Minutes Build to a Heavy 8 Rep Push Press. This Is Not a 8 Rep Max Test However You May Feel Good and Wish to Try a 8 Rep Max. as the Weights Get Heavier, Increase Your Rest Periods Taking Anywhere from 45 Seconds to 2 Minutes Between Sets.

WOD

AMRAP / For Reps

Workout Format

Every 2 Minutes on the Minute Each for 30 Minute

Elite

Max Row Meters
16 DB Reverse Lunges (35/25)
Max Sand Bag Bear Hug Shuttles (100/70)

Competitive

Max Row Meters
16 DB Reverse Lunges (25/15)
Max Sand Bag Bear Hug Shuttles (70/50)

Performance

Max Row Meters
16 Reverse Lunges
Max Sand Bag Bear Hug Shuttles (50/30)

Stimulus

This Is a Grunt Work Endurance Workout, You Shouldn’t Hit Failure on Any One Thing but Feel Total Body Fatigue. During the Whole Workout You Should Be Able to Move at a Steady Pace. Each Movement Gets a 2 Minute Interval Not 2 Minutes to Do All the Movements.