Monday, July 6th, 2026 - Bootcamp
General Warm-Up
15 Bent Over Y Raises with a 2 Second Squeeze
20 Deadbugs
2 Rounds
12 Empty Bar Deadlift
12 Empty Bar Front Squats
10 Sit Ups
2 Wall Walks
Strength
Every 2 Minutes on the Minutes × 5 Rounds
Deadlift: 5 Reps @ 77.5% 1RM
WOD
For TimeTime Cap: 17 Minutes
Elite
3 Wall Walks
30 Sit Ups
3 Wall Walks
30 Air Squats
3 Wall Walks
30 Deadlifts (225/155)
3 Wall Walks
30 Air Squats
3 Wall Walks
30 Sit Ups
3 Wall Walks
Competitive
3 Wall Walks
30 Sit Ups
3 Wall Walks
30 Air Squats
3 Wall Walks
30 Deadlifts (185/130)
3 Wall Walks
30 Air Squats
3 Wall Walks
30 Sit Ups
3 Wall Walks
Performance
3 Wall Walks
30 Sit Ups
3 Wall Walks
30 Air Squats
3 Wall Walks
30 Deadlifts (155/110)
3 Wall Walks
30 Air Squats
3 Wall Walks
30 Sit Ups
3 Wall Walks
Stimulus
1) Don’t Get Overwhelmed By The Wall Walks Chip Away At Them One At A Time With Little Shake Outs Between Each.
2) All Other Movements Should Be Doable In Big Chunks Of No Less Than 10 Reps.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 5-8 DB Split Squats Per Side
Even Minutes). 8-15 Barbell Calf Raises
Cooldown
Shoulder Stretch
Lower Back/Glute Stretch