Tuesday, May 12th, 2026 - Bootcamp
General Warm-Up
30 Seconds Lunge Iso Hold Right
30 Seconds Lunge Iso Hold Left
2 Rounds
50 Skips
15 Air Squats
15 Behind the Neck Shoulder Press
Strength
Back Squat
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
For Time (Time Cap: 12 Minutes)
Elite
10 Shuttle Runs
20 Overhead Squats (115/85)
30 Burpees Over Bar
Rest 1 Minutes
30 Burpees Over Bar
20 Overhead Squats (115/85)
10 Shuttle Runs
Competitive
10 Shuttle Runs
20 Overhead Squats (95/65)
30 Burpees Over Bar
Rest 1 Minutes
30 Burpees Over Bar
20 Overhead Squats (95/65)
10 Shuttle Runs
Performance
10 Shuttle Runs
20 Overhead Squats (65/45)
30 Burpees Over Bar
Rest 1 Minutes
30 Burpees Over Bar
20 Overhead Squats (65/45)
10 Shuttle Runs
Stimulus Points
Pace the Burpees but the Rest of the Work Shouldn’t Be Too Tough. Pick and Overhead Squat Weight You Can Do the 20 Reps Unbroken When You’re Fresh.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 30 Seconds Single Leg Glute Bridge Hold Right
Even Minutes). 30 Seconds Single Leg Glute Bridge Hold Left
Cooldown
OptionalArm Across the Chest Shoulder Stretch
Quad Stretch