Monday, September 21st, 2026 - Bootcamp

General Warm-Up

1 Round
30 Jumping Jacks
30 Second Deep Squat Hold
5 Inch Worms to Downward Dog
2 Rounds
10 Air Squats
5 Box Jumps
5 Dual DB Shoulder to Overhead https://www.youtube.com/shorts/ADi6IODt03w

Strength

Back Squat Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 82.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 6-10 Stiff Leg Deadlifts
Even Minutes). 8-12 Sissy Squats

WOD

For Time

Workout Format

For Time (Time Cap: 12 Minutes)

Elite

10-9-8-7-6-5-4-3-2-1
Box Jump Overs
Dual DB Shoulder to Overhead (60/40) https://www.youtube.com/watch?v=Owd4wbtZ_24

Competitive

10-9-8-7-6-5-4-3-2-1
Box Jump Overs
Dual DB Shoulder to Overhead (45/30) https://www.youtube.com/watch?v=Owd4wbtZ_24

Performance

10-9-8-7-6-5-4-3-2-1
Box Jump or Step Overs
Dual DB Shoulder to Overhead (35/25) https://www.youtube.com/watch?v=Owd4wbtZ_24

Stimulus

1) Do Your Best to Pace the Jumps So You Have Energy to Go Unbroken During the S2OH.

Cooldown

Glute/lower Back Stretch
Shoulder Stretch