Tuesday, August 18th, 2026 - Bootcamp

General Warm-Up

1 Rounds
1 Minutes Echo Bike
15 Dynamic Squat Stretchhttps://www.youtube.com/watch?v=xVFiIZ8CFBI
10 Vertical Jumpshttps://www.youtube.com/watch?v=j260zYfRz8Q

2 Rounds
8/5 Cal Echo Bike Sprint
8 Box Jumps
5 Toes to Bar or 10 Leg/knee Raises

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Back Squat 5 Reps @ 70% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Front Squats with a Slow Eccentric
Even Minutes). 8-12 Dual DB Stiff Leg Deadlift

WOD

For Time

Workout Format

3 Rounds (Time Cap: 15 Minutes)

Elite

20 Box Jumps
20 Toes to Bar
20/15 Cal Echo Bike

Competitive

20 Box Jumps
20 Knees to Elbows
15/10 Cal Echo Bike

Performance

20 Box Step Ups
20 Hanging Leg Raises
15/10 Cal Echo Bike

Stimulus

1) This Will Cause Fatigue Through the Hip Flexors (Pulling Legs up During Jumps and Toes to Bar). Break up Work as Needed.
2) Go Hard on the Bike but Leave Enough in the Tank to Go Straight into the Box Jumps with Confidence.

Cooldown

Optional

Hip Flexor Stretch
Calf Stretch