Wednesday, March 18th, 2026 - Bootcamp
General Warm-Up
15 Spanish Squats or 30 seconds wall sit
30 seconds Band Face pull hold
3 rounds
250m row
10 lunges
10 band good mornings
30 seconds Band Face pull hold
3 rounds
250m row
10 lunges
10 band good mornings
Strength
Every 2 Minutes On The Minute
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max
WOD
Workout Format
Kris-B Legs
4 Rounds
4 Rounds
Elite
15 Snatches (95/65)
30 DB Front Rack Reverse Lunges (50/35)
500m Row
30 DB Front Rack Reverse Lunges (50/35)
500m Row
Competitive
10 Snatches (95/65)
30 DB Front Rack Reverse Lunges (35/25)
500m Row
30 DB Front Rack Reverse Lunges (35/25)
500m Row
Performance
10 Snatches (75/55)
30 Reverse Lunges
400m Row
30 Reverse Lunges
400m Row
Stimulus Points
This workout is brought to you by Kris Bourque. This will bring heavy leg and possibly lower back fatigue. Don’t be afraid to break up the lunges.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 prone band hamstring curl
Even Minutes) 8-12 forearm curls
Odd Minutes) 15 prone band hamstring curl
Even Minutes) 8-12 forearm curls
Cool Down & Dismissal
Quad stretch
Pigeon pose stretch
Pigeon pose stretch