Bootcamp
Tuesday, June 30th, 2026 - Bootcamp
General Warm-Up
30 Seconds Spiderman Planks https://www.youtube.com/shorts/76HDSvBhC_E
30 Seconds Weight A's Hold
2 Rounds
1 Minute Skipping
15 DB Zercher Good Morning
15 DB Thrusters
Strength
Every 2 Minutes on the Minutes × 5 Rounds
Back Squat: 5 Reps @ 75% 1RM
WOD
Workout Format
15 Minute AMRAP
Elite
30 Double Unders
6 Deadlift (225/155)
8 Push Ups
10 Sit Ups
Competitive
20 Double Unders
6 Deadlift (185/130)
8 Push Ups
10 Sit Ups
Performance
30 Single Unders
6 Deadlift (135/95)
8 Knee or Elevated Push Ups
10 Sit Ups
Stimulus Points
1) All The Movements Should Be Doable Unbroken For A Few Rounds.
2) Swap With Your Partner Anytime But Split The Reps Evenly.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8 DB Walking Lunges Per Side
Even Minutes). 8-12 DB Glute Bridges
Cooldown
OptionalGlute/Low Back Stretch
Chest Stretch