Friday, December 12th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
25 Jumping Jacks
15 Band Good Mornings
15 Band Rows
20 Second Dead Hang
25 Jumping Jacks
15 Band Good Mornings
15 Band Rows
20 Second Dead Hang
Strength - Deadlift
3 Sets X 1-5 Reps @ 90% 1RM (RPE 8-9)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
4 Rounds (Time Cap 15 Minutes)
Elite
7 Muscle Ups
25/19 Cal Echo Bike
25/19 Cal Echo Bike
Competitive
10 Chest to Bar
25/19 Cal Echo Bike
25/19 Cal Echo Bike
Performance
12 Pull Ups
20/15 Cal Echo Bike
20/15 Cal Echo Bike
Stimulus Points
Higher Skill Gymnastics Under Fatigue
Accessory
Every 1 Minute On The Minute X 3 Rounds
Odd Minutes). 30 Second Double KB Overhead Hold
Even Minutes). 12 Lying Leg Raises
Odd Minutes). 30 Second Double KB Overhead Hold
Even Minutes). 12 Lying Leg Raises
Cool Down & Dismissal
100m Walk
Hamstring Stretch
Upper Back On Rig Stretch
Hamstring Stretch
Upper Back On Rig Stretch