Monday, March 30th, 2026 - Bootcamp
General Warm-Up
15 Poliquin Step Downs ~ per side
3 Rounds
1 minute Skipping
30 seconds Dead Hang
15 Bodyweight Squat
3 Rounds
1 minute Skipping
30 seconds Dead Hang
15 Bodyweight Squat
Strength
Every 2 Minutes On The Minute
Push Hard On Set 3 Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do:
Lighter Back Off Sets Or Build With Some Heavy Sets.
3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 63%
1-5 Reps @ 95-100% Or 5-8 Reps @ 63%
Push Hard On Set 3 Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do:
Lighter Back Off Sets Or Build With Some Heavy Sets.
3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 63%
1-5 Reps @ 95-100% Or 5-8 Reps @ 63%
WOD
Workout Format
15 Minute AMRAP
Elite
8 25ft Farmer Carries (75/50)
16 Alt. Lunges
28 Cross Overs
16 Alt. Lunges
28 Cross Overs
Competitive
8 25ft Farmer Carries (50/35)
16 Alt. Lunges
28 Cross Overs
16 Alt. Lunges
28 Cross Overs
Performance
8 25ft Farmer Carries (35/25)
16 Alt. Lunges
30 Single Unders
16 Alt. Lunges
30 Single Unders
Stimulus Points
Grunt low skill work paired with a higher skill skipping variation. Go hard on the easy work and take your time with the skill to nail it.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30-45 seconds side plank right
Even Minutes) 30-45 seconds side plank left
Odd Minutes) 30-45 seconds side plank right
Even Minutes) 30-45 seconds side plank left
Cool Down & Dismissal
Forearm Stretch
Calf Stretch
Calf Stretch