Bootcamp
Thursday, May 14th, 2026 - Bootcamp
General Warm-Up
20 Bent Over Y Raises
20 Band Pull Aparts
30 Seconds Dead Hang
2 Rounds
200m Run
10 Sit Ups
10 Broad Jumps
Strength
Bench Press
Every 2 Minutes on the Minute. This Is a Deload Week After the Heavy Weeks.
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
WOD
Workout Format
For Time (Time Cap: 16 Minutes)
Elite
1,000 Meter Run
40 Sit-ups
40 Toes-to-bars
40 Box Jump Overs (24/20)
Competitive
800 Meter Run
35 Sit-ups
35 Toes-to-bars
35 Box Jump Overs (24/20)
Performance
800 Meter Run
35 Sit-ups
35 Hanging Leg Raises
35 Box Step Overs (24/20)
Stimulus Points
This is a high rep ab workout. If you are worried about soreness, lower the reps.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 8-12 Dumbbell Bent Over Rows
Even Minutes). 30-40 Seconds Hollow Hold
Cooldown
OptionalSeal Stretch
Deep Lunge Hip Flexor Stretch