Tuesday, October 27th, 2026 - Bootcamp

General Warm-Up

1 Round
2 Minutes Echo Bike Building Intensity
15 Dynamic Squat to Hinge
15 Bent Over Y Raises
2 Rounds
5 Empty Bar Front Squat
5 Empty Bar Hang Muscle Clean
5 Empty Bar Hang Squat Clean
5 Sit Ups
3 Burpees
5 Cal Bike Sprint

Strength

For 15 Minutes Build to a Heavy 10 Rep Front Squat. This Is Not a 10 Rep Max Test However You May Feel Good and Wish to Try a 10 Rep Max. as the Weights Get Heavier, Increase Your Rest Periods Taking Anywhere from 45 Seconds to 2 Minutes Between Sets.

Secondary Strength

Every 1.5 Minute on the Minute × 3 Rounds
5-8 Reps per Side Single Leg Barbell Deadlift

WOD

AMRAP / For Reps

Workout Format

20 Minute AMRAP in Pairs

Elite

Partner a
5 curtis p (115/75)https://www.youtube.com/shorts/m87oMK0aPU4
20 sit-ups
15/12 cal bike
10 burpees over the bar
Partner b
Plank hold

Competitive

Partner a
5 curtis p (95/65)https://www.youtube.com/shorts/m87oMK0aPU4
20 sit-ups
15/12 cal bike
10 burpees over the bar
Partner b
Plank hold

Performance

Partner a
5 curtis p (75/55)https://www.youtube.com/shorts/m87oMK0aPU4
20 sit-ups
12/9 cal bike
10 burpees over the bar
Partner b
Knee plank hold

Stimulus

This workout is brought to you by carrie. One partner works while the other holds a plank. Reps/calories only count while the plank is being held. Switch whenever you want, but finish each movement before moving on.