Bootcamp
Monday, October 5th, 2026 - Bootcamp
General Warm-Up
1 Round
30 Jumping Jacks
5 Inchworms to Downward Dog
12 Dynamic Squats
2 Rounds
8 Push Ups
5 Box Jumps
3 Toes to Bar or 6 Leg Raises
Strength
Bench Press 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 Single Arm DB Row Right
Even Minutes). 5-8 Single Arm DB Row Left
WOD
For TimeWorkout Format
For Time 5 Rounds
Elite
10 Push Ups
10 Box Jumps
10 Toes to Bar
Competitive
10 Push Ups
10 Box Jumps
10 Hanging Leg Raises
Performance
10 Knee Push Ups
10 Box Step Ups
10 Hanging Knee Raises
Stimulus
1) You Should Be Able to Move Fairly Smoothly Through This Workout. Be Mindful of Hip Flexor Fatigue.
Cooldown
Hipflexor Stretch
Lat Stretch