Friday, November 28th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
15 Band Overhead Press
15 Band Row
15 Band Good Morning
5 Push Ups
15 Band Overhead Press
15 Band Row
15 Band Good Morning
5 Push Ups
Strength - Push Press
3 Sets X 5 Reps @ 75% 1RM (RPE 7-8)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
4 Rounds ~ For Time ~ 18 Minutes
Elite
10 Double DB Shoulder To Overhead (70/50)
250m Row
10 DB Bench Press (70/50)
250m Row
250m Row
10 DB Bench Press (70/50)
250m Row
Competitive
10 Double DB Shoulder To Overhead (50/35)
250m Row
10 DB Bench Press (50/35)
250m Row
250m Row
10 DB Bench Press (50/35)
250m Row
Performance
10 Double DB Shoulder To Overhead (35/25)
250m Row
10 DB Bench Press (35/25)
250m Row
250m Row
10 DB Bench Press (35/25)
250m Row
Stimulus Points
Strict, Push, Or Jerk Presses Are All Okay
Accessory
Every 1 Minute On The Minute X 3 Rounds
1) 10 Dumbbell Bent Over Row With A 3 Second Iso Hold On The Squeeze
2) 15 Dumbbell Calf Raises
1) 10 Dumbbell Bent Over Row With A 3 Second Iso Hold On The Squeeze
2) 15 Dumbbell Calf Raises
Cool Down & Dismissal
100m Walk
Doorway Pec Stretch
Shoulder Across Chest Stretch
Doorway Pec Stretch
Shoulder Across Chest Stretch