Friday, January 16th, 2026 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
20 Big Arm Circles
10 Air Squats
5 Inchworms
10 Lying Knee Tucks
20 Big Arm Circles
10 Air Squats
5 Inchworms
10 Lying Knee Tucks
Strength
Every 2:15 Minutes On The Minute
5 Reps X 70% 1rm
3 Reps X 80% 1rm
AMRAP X 85% 1rm
5 Reps X 70% 1rm
3 Reps X 80% 1rm
AMRAP X 85% 1rm
WOD
Workout Format
12 Min AMRAP In Pairs Split Work
Elite
16 Front Squats (135/95)
20 Sit Ups
6 Wall Walks
20 Sit Ups
6 Wall Walks
Competitive
16 Front Squats (95/65)
20 Sit Ups
6 Wall Walks
20 Sit Ups
6 Wall Walks
Performance
16 Front Squats (75/55)
20 Sit Ups
6 Scaled Wall Walks
20 Sit Ups
6 Scaled Wall Walks
Stimulus Points
Rest While Your Partner Works
Maintain Hollow Position On The Wall Walks
Maintain Hollow Position On The Wall Walks
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Single Arm Farmer Carry Right
Even Minutes) 30 Second Single Arm Farmer Carry Left
Odd Minutes) 30 Second Single Arm Farmer Carry Right
Even Minutes) 30 Second Single Arm Farmer Carry Left
Cool Down & Dismissal
Shoulder Stretch