Friday, November 14th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
20 Lateral Line Jumps
10 Air Squats
10 Push Ups
20 Lateral Line Jumps
10 Air Squats
10 Push Ups
Strength - Front Squats
3 Sets X 5-8 Reps @ 75% 1 RM (RPE 9)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
10 Rounds For Time
COMPETITVE
6 Lateral Box Jumps (20")
10 Wall Balls (20/14)
COMPETITVE
6 Lateral Box Jumps (20")
10 Wall Balls (20/14)
Performance
6 Box Jumps Lateral Step Down (20")
10 Wall Balls (14/10)
10 Wall Balls (14/10)
Lifestyle
6 Box Step Up
7 Wall Balls
7 Wall Balls
Stimulus Points
Practice Quicker JumpsUnbroken On Everything
Accessory
Every 1 Minute On The Minute X 3 Rounds
15 Band Rows
15 Glute Bridge
15 Band Rows
15 Glute Bridge
Cool Down & Dismissal
100m Walk
Cross Body Shoulder Stretch
Pigeon Pose Stretch
Cross Body Shoulder Stretch
Pigeon Pose Stretch