Thursday, June 4th, 2026 - Bootcamp
General Warm-Up
15 Prone A’s
16 Alternating Runner Sweeps
2 Rounds
200m Run
10 Band Face Pulls
10 Band Overhead Press
Strength
Strict Press
Every 2 Minutes on the Minute. Push Hard on Set 3 Aiming for A Potential Higher Rep PR Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets. Adjust Your Maxes Based on the AMRAP or If You Plan on Attempting a New 1-5RM in the Heavy Sets.
5 Reps @ 67.5%
3 Reps @ 76.5%
1-10 Reps @ 83%
1-5 Reps @ 85.5-89% or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 67.5%
WOD
6 Rounds
Elite
400m Run
Rest 2 Minutes
Competitive
400m Run
Rest 2 Minutes
Performance
400m Run
Rest 2 Minutes
Stimulus Points
Try To Keep Each Round About The Same Speed.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes).10-15 Bent Over DB Rows
Even Minutes). 5-10 Single Leg DB Deadlifts
Cooldown
Shoulder Stretch
Runners Hamstring Stretch