Monday, January 19th, 2026 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
5 Shuttle Runs
12 DB Zercher Good Morning
12 DB Front Rack Lunges
5 Shuttle Runs
12 DB Zercher Good Morning
12 DB Front Rack Lunges
Strength
Every 2:15 Minutes On The Minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or more reps x 70% 1RM
5 reps x 65% 1RM
5 reps x 55% 1RM
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or more reps x 70% 1RM
5 reps x 65% 1RM
5 reps x 55% 1RM
WOD
Workout Format
15 Minute AMRAP
Elite
32 Double DB Lunges (35/25)
3 Wall Walk
5 Shuttle Run
3 Wall Walk
5 Shuttle Run
Competitive
32 Lunges
3 Wall Walk
5 Shuttle Run
3 Wall Walk
5 Shuttle Run
Performance
32 Lunges
3 Scaled Wall Walk
5 Shuttle Run
3 Scaled Wall Walk
5 Shuttle Run
Stimulus Points
Leg fatigue going into a short run
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Hollow Hold
Even Minutes) 15 Band Face Pulls
Odd Minutes) 30 Second Hollow Hold
Even Minutes) 15 Band Face Pulls
Cool Down & Dismissal
Pigeon pose
Quad stretch
Quad stretch