Wednesday, October 14th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Jumping Jacks
30 Pogo Hops
15 Dynamic Squat Stretch
60 Second Glute Bridge Hold
2 Rounds
10 KB Swings
5 Thrusters
5 Burpees

Strength

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

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 5-8 per Side Walking Lunges
Even Minutes). 8-10 per Side Plank Twistshttps://www.youtube.com/shorts/s4Qazp-z4xw

WOD

For Time

Workout Format

(Time Cap: 16 Minutes)

Elite

3 Rounds
15 Thrusters (115/75)
15 KB Swings (50/35)
Rest 3 Minutes
3 Round
15 KB Swings
15 Burpee Over Bar

Competitive

3 Rounds
15 Thrusters (95/65)
15 KB Swings (50/35)
Rest 3 Minutes
3 Round
15 KB Swings
15 Burpee Over Bar

Performance

3 Rounds
10 Thrusters (95/65)
15 KB Swings (35/25)
Rest 3 Minutes
3 Round
15 KB Swings
10 Burpee Over Bar

Stimulus

The Two Different Groups of Exercises Are Quick and Your Heart Rate Should Be High, the Thrusters Shouldn’t Feel Heavy. the 3 Minutes Rest Should Almost Allow You to Recover but Perhaps Not Fully.

Cooldown

Glute/ Lower Back Stretch
Forearm Stretch