Monday, June 22nd, 2026 - Bootcamp
General Warm-Up
10 Single Leg DB Deadlift per Side
10 Lying Leg Raises
2 Rounds
200m Run
16 Lunges
5 Burpees
Strength
Every 2 Minutes on the Minutes × 5 Rounds
Deadlift: 5 Reps @ 72.5% 1RM
WOD
Two AMRAPS in Teams of 2-4
Elite
AMRAP 12 Minutes
200m Sled Push (325/225)
32 Toes to Bar
Rest 1 Minute
AMRAP 12 Minutes
400m Sandbag Carry (100/70)
32 Sandbag Cleans (100/70)
Competitive
AMRAP 12 Minutes
200m Sled Push (275/195)
32 Toes to Bar
Rest 1 Minute
AMRAP 12 Minutes
400m Sandbag Carry (70/50)
32 Sandbag Cleans (70/50)
Performance
AMRAP 12 Minutes
200m Sled Push (225/155)
32 Leg Raises
Rest 1 Minutes
AMRAP 12 Minutes
400m Sandbag Carry (50)
32 Sandbag Cleans (50)
Stimulus Points
Team Sizes Can Change Depending on Class Size.
Teams of 2:
One athlete works at a time. Split reps as desired.
Teams of 3:
One athlete runs 200m, one athlete works, one athlete rests. Rotate when the runner returns.
Teams of 4:
One athlete runs 200m, one athlete works, two athletes rest. Rotate when the runner returns.
Accessory
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 5-8 Band Standing Leg Abductions
Even Minutes). 8-12 Weighted Glute Bridge
Cooldown
OptionalHamstring Stretch
Hip Flexor Stretch