Tuesday, April 14th, 2026 - Bootcamp
General Warm-Up
20 Bent Over A’s
20 Hamstring Biased Glute Bridges
3 Rounds
30 Seconds Dead Hang
5 KB Swings
3 Toes to Bar or 8 Hanging Knee Raises
5 Inchworms
20 Hamstring Biased Glute Bridges
3 Rounds
30 Seconds Dead Hang
5 KB Swings
3 Toes to Bar or 8 Hanging Knee Raises
5 Inchworms
Strength
Every 2 Minutes On The Minute
Deload week after heavy weeks. Take it easy on the strength.
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
Deload week after heavy weeks. Take it easy on the strength.
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
WOD
Workout Format
3 Rounds For Time
Elite
15 KB Swings (70/50)
15 Toes to Bar
15 Toes to Bar
Competitive
15 KB Swings (50/35)
15 Toes to Bar
15 Toes to Bar
Performance
15 KB Swings (35/25)
15 Hanging Leg Raises
15 Hanging Leg Raises
Stimulus Points
A quick hip hinge and flex combo.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30-45 seconds side plank
Even Minutes) 30-45 seconds side plank
Odd Minutes) 30-45 seconds side plank
Even Minutes) 30-45 seconds side plank
Cool Down & Dismissal
Forearm Stretch
Forward Fold Stretch
Forward Fold Stretch