Thursday, June 11th, 2026 - Bootcamp
General Warm-Up
30 Second Plank Hold
30 Second Cat Cows
2 Rounds
200m Run
12 DB Goblet Deadlift
12 Goblet Squat
6 Inchworm To Push Up
Strength
Deadlift
Build to a Heavy Double or Work on Technique for 15-20 Minutes.
WOD
For Time In Pairs (Time Cap: 20 Minutes)
Elite
400m Run
20 Burpees
600m Run
40 Wall Ball (20/14)
800m Run
60 Goblet Squat (50/35)
1,000m Run
* Run Together Split the Rest
Competitive
400m Run
20 Burpees
600m Run
40 Wall Ball (14/10)
800m Run
60 Goblet Squat (35/25)
1,000m Run
*Run Together Split the Rest
Performance
400m Run
10 Burpees
600m Run
30 Wall Ball (14/10)
800m Run
50 Air Squats
800m Run
*Run Together Split the Rest
Stimulus Points
None of the movements should hold you up, do big sets and recover while your partner works.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 5-8 Single Leg DB Deadlift Per Side
Even Minutes). 30 Second Superman Hold
Cooldown
Figure 4 Stretch
Quad Stretch