Wednesday, August 5th, 2026 - Bootcamp

General Warm-Up

30 Seconds Bird Dog
8 per Side Single Leg DB Deadlift
2 Rounds
16 Alternating Lunges
8 Light DB Deadlift
8 Light DB Push Press

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Deadlift 1-2 Reps @ 90% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 DB Split Squat Right
Even Minutes). 8-12 DB Split Squat Left

WOD

AMRAP / For Reps

Workout Format

DAMN, DAMIEN

For 15 Minutes

Elite

8 Single DB Goblet Thrusters (50/35)
20 DB Goblet High Knees (50/35)
10 Dual DB Suitcase Lunges (50/35)
12 Dual DB Deadlift (50/30)
50 Mountain Climbers

Competitive

8 Single DB Goblet Thrusters (35/25)
20 DB Goblet High Knees (35/25)
10 Dual DB Suitcase Lunges (35/25)
12 Dual DB Deadlift (35/25)
50 Mountain Climbers

Performance

8 Single DB Goblet Thrusters (25/15)
20 DB Goblet High Knees (25/15)
10 Dual DB Suitcase Lunges (25/15)
12 Dual DB Deadlift (25/15)
35 Mountain Climbers

Stimulus

1) This Workout Is Brought to You by Damien.
2) This Is a Leg Heavy Workout So Pace Yourself.

Cooldown

Quad Stretch
Hamstring Stretch