Thursday, January 29th, 2026 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
15 Kang Squats
15 Mountain Climbers
5 Burpees
15 Kang Squats
15 Mountain Climbers
5 Burpees
Strength
Every 2:15 Minutes On The Minute
3 Reps X 65% 1RM
3 Reps X 75% 1RM
3 Reps X 80% 1RM
3 Reps X 75% 1RM
3 Reps X 65% 1RM
3 Reps X 65% 1RM
3 Reps X 75% 1RM
3 Reps X 80% 1RM
3 Reps X 75% 1RM
3 Reps X 65% 1RM
WOD
Workout Format
21-15-9 Reps For Time
Elite
Back Squats (205/145)
Burpees
Burpees
Competitive
Back Squats (155/110)
Burpees
Burpees
Performance
Back Squats (115/80)
Burpees
Burpees
Stimulus Points
Fast Paced Workout, Go Unbroken
Do The Back Squats From A Rack Or Squat Stand
Do The Back Squats From A Rack Or Squat Stand
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Side Plank Right
Even Minutes) 30 Second Side Plank Left
Odd Minutes) 30 Second Side Plank Right
Even Minutes) 30 Second Side Plank Left
Cool Down & Dismissal
Quad Stretch
Hip Flexor Lunge Stretch
Hip Flexor Lunge Stretch