Friday, December 19th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Plate Hops
12 Plate Squats
12 Plate Shoulder Halos (6 Per Direction)
12 Scap Pull Ups
30 Plate Hops
12 Plate Squats
12 Plate Shoulder Halos (6 Per Direction)
12 Scap Pull Ups
Strength - Front Squats
Build To A Heavy 5 Rep Front Squat In 20 Minutes
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5RM Attempt
5 Rep @ 5RM Attempt
5 Reps @ 5RM Attempt
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5RM Attempt
5 Rep @ 5RM Attempt
5 Reps @ 5RM Attempt
WOD
Workout Format
Time Cap 25 Minutes
Elite
10 Rounds
10 Pull Ups
15/10 Cal Air Bike
10 Pull Ups
15/10 Cal Air Bike
Competitive
7 Rounds
10 Pull Ups
15/10 Cal Air Bike
10 Pull Ups
15/10 Cal Air Bike
Performance
10 Rounds
10 Jumping Pull Ups
10/7 Cal Air Bike
10 Jumping Pull Ups
10/7 Cal Air Bike
Stimulus Points
Pull Up Volume Shouldn’t Be An Issue.
Hard Pace On The Bike But Not A Sprint
Hard Pace On The Bike But Not A Sprint
Accessory
Every 1 Minute On The Minute X 3 Rounds
Odd Minutes) 10 L Sit Leg Raises Per Side
Even Minutes) 45 Seconds Russian Twists
Odd Minutes) 10 L Sit Leg Raises Per Side
Even Minutes) 45 Seconds Russian Twists
Cool Down & Dismissal
100m Walk
Quad Stretch
Prayer Stretch
Quad Stretch
Prayer Stretch