Bootcamp
Thursday, June 18th, 2026 - Movement lab
General Warm-Up
2 Rounds
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps. 5 Sec Pause in the Bottom
Neural Warm-Up
"Thomas Says" Directional Jumps 3min
Strength
Turkish Getup
3 Min per Set
Light to Moderate Weight, Move as Slowly and Fluidly as Possible
3 Reps Each Side per Set
WOD
Workout Format
Workout Format
3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movement)
Catch and release Jumps
Elite
Green Band
Long Ground Contact time. Butt to heels
30 Jumps
Competitive
Purple Band
Med Ground Contact time. Squat To parallel
40 Jumps
Performance
Red Band
Short Ground Contact time. 1/16th Squat
30 Jumps
Accessory
Monkeying Around
30sec on 30sec off
8min
Cooldown
You already did your stretching, collect your high five and have a great day!!!