Thursday, February 12th, 2026 - Bootcamp
General Warm-Up
1 Round
50ft shuttle jog
50ft high knees
50ft butt kicks
2 Rounds
30 sec Deadbug
30 sec side plank right
30 sec side plank left
16 single leg KB deadlift (8 per side)
50ft shuttle jog
50ft high knees
50ft butt kicks
2 Rounds
30 sec Deadbug
30 sec side plank right
30 sec side plank left
16 single leg KB deadlift (8 per side)
Strength
Every 2:15 Minutes On The Minute x 3 Rounds
10 Reps @ 54% of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
10 Reps @ 54% of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
WOD
Workout Format
EMOM
Elite
Odd: Max Shuttle Runs
Even: 8 Double KB Deadlift (70/50)
Even: 8 Double KB Deadlift (70/50)
Competitive
Odd: Max Shuttle Runs
Even: 8 Double KB Deadlift (50/35)
Even: 8 Double KB Deadlift (50/35)
Performance
Odd: Max Shuttle Runs
Even: 8 Double KB Deadlift (35/25)
Even: 8 Double KB Deadlift (35/25)
Stimulus Points
Very posterior chain heavy with the running into the deadlifts. Try to keep moving without breaking up the deadlifts.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 second Russian Twist
Even Minutes) 8-12 DB Hammer Curls
Odd Minutes) 30 second Russian Twist
Even Minutes) 8-12 DB Hammer Curls
Cool Down & Dismissal
Calf Stretch
Forwards Fold Stretch
Forwards Fold Stretch