Thursday, July 9th, 2026 - Bootcamp
General Warm-Up
15 Lateral Box Step Downs With A 3 Second Eccentric Right
15 Lateral Box Step Downs With A 3 Second Eccentric Right
2 Rounds
200m Run
15 Air Squats
10 Burpees
Strength
Every 2 Minutes on the Minutes × 5 Rounds
Back Squat 5 Reps @ 77.5% 1RM
WOD
For TimeElite
200m Run
20 Dual DB Walking Lunges (70/50)
40 Burpees Over DB
20 Dual DB Walking Lunges (70/50)
200m Run
Competitive
200m Run
20 Dual DB Walking Lunges (50/35)
40 Burpees Over DB
20 Dual DB Walking Lunges (50/35)
200m Run
Performance
200m Run
20 Dual DB Walking Lunges (35/25)
40 Burpees Over DB
20 Dual DB Walking Lunges (35/25)
200m Run
Stimulus
1) The Lunges Should Feel Heavy But Doable In 1-3 Sets.
2) Expect To Go Into The Run With Heavy Legs.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-15 Single Leg Dual DB Calf Raise Right
Even Minutes). 8-15 Single Leg Dual DB Calf Raise Left
Cooldown
Quad Stretch
Calf Stretch