Thursday, May 21st, 2026 - Bootcamp
General Warm-Up
20 Seconds Single Leg Gute Bridge Hold per Side
30 Seconds Deadhang
2 Rounds
1 Minute Echo Bike
10 Air Squats
3 Toes to Bar or 8 Leg Raises
Strength
Back Squat
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.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%
*If You Complete the Previous 4 Weeks Add 5lbs to Your 1 Rep Max.
WOD
3-3-3-4min AMRAPs
Elite
20/16 Cal Air Bike
20 Sit Ups
Max Toes to Bar
Rest 1 Minute Between AMRAPs
Competitive
20/16 Cal Air Bike
20 Sit Ups
Max Hanging Leg Raises
Rest 1 Minute Between AMRAPs
Performance
16/12 Cal Air Bike
15 Sit Ups
Max Hanging Knee Raises
Rest 1 Minute Between AMRAPs
Stimulus Points
Try Staying Consistent During Rounds And Do Big Sets Of Toes To Bar.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes).20-30 Second Superman Hold
Even Minutes). 10-15 Tricep Dips
Cooldown
Seal Stretch
Quad Stretch