Thursday, August 27th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Jumping Jacks
30 Second Assisted Squat Hold
8 Side Lunges per Side
2 Rounds
10 Air Squats
5 Push Ups
10 Sit Ups
5 Burpees

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Back Squat 5 Reps @ 72.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Curtsy Step Downs Righthttps://www.youtube.com/watch?v=GiPewlVDF_0
Even Minutes). 8-12 Curtsy Step Downs Left

WOD

For Time

Elite

10 Burpees
20 Sit Ups
10 Burpees
30 Lunges
20 Sit Ups
10 Burpees
40 Push Ups
30 Lunges
20 Sit Ups
10 Burpees
50 Air Squats
40 Push Ups
30 Lunges
20 Sit Ups
10 Burpees

Competitive

10 Burpees
20 Sit Ups
10 Burpees
30 Lunges
20 Sit Ups
10 Burpees
40 Knee Push Ups
30 Lunges
20 Sit Ups
10 Burpees
50 Air Squats
40 Knee Push Ups
30 Lunges
20 Sit Ups
10 Burpees

Performance

10 Burpees
20 Sit Ups
10 Burpees
30 Lunges
20 Sit Ups
10 Burpees
30 Knee Push Ups
30 Lunges
20 Sit Ups
10 Burpees
50 Air Squats
30 Knee Push Ups
30 Lunges
20 Sit Ups
10 Burpees

Stimulus

1) Long Bodyweight Workout Take Frequent Breaks Way Before Hitting Muscle Failure.
2) Slow and Steady on the Burpees.

Cooldown

Quad Stretch
Lower Back/ Glute Stretch