Bootcamp
Friday, October 9th, 2026 - Bootcamp
General Warm-Up
1 Round
5 Shuttle Runs
5 Worlds Greatest Stretch per Side
2 Rounds
10 Alternating Lunges
10 Sit Ups
5 Burpees
30 Seconds Sand Bag Hug
Strength
Back Squat Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 87.5% 1RM
Secondary Strength
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 5-8 Barbell Split Squat Right
Even Minutes). 5-8 Barbell Split Squat Left
WOD
For TimeWorkout Format
For Time in Pairs
Elite
50 Burpees
120 Walking Lunges
50 Burpees
80 Sit Ups
50 Burpees
500ft Sand Bag Carry (100/70)
Competitive
50 Burpees
120 Walking Lunges
50 Burpees
80 Sit Ups
50 Burpees
500ft Sand Bag Carry (70/50)
Performance
50 Burpees
100 Walking Lunges
50 Burpees
70 Sit Ups
50 Burpees
500ft Sand Bag Carry (50/30)
Stimulus
1) Split Work with Your Partner.
2) the Sandbag Carry Is 10 Lengths of the Gym Each.
Cooldown
Hipflexor Stretch
Chest Stretch