Friday, October 24th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
100m Run
10 Air Squats
10 Push Ups
100m Run
10 Air Squats
10 Push Ups
Strength - Bench Press
20 Minutes To Build To A 1 Rep Max Below Is A Progression You Can Follow.
10 Reps @ Empty Bar
Every 2.5 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt
10 Reps @ Empty Bar
Every 2.5 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt
WOD
Workout Format
12 Minute AMRAP
Competitive
15 Wall Balls (20/14)
400m Run
400m Run
Performance
15 Wall Balls (14/10)
400m Run
400m Run
Lifestyle
10 Wall Balls
200m Run
200m Run
Stimulus Points
Don’t Break The Wall Balls
Run Hard But Don’t Gas Yourself
Run Hard But Don’t Gas Yourself
Accessory
Every 1 Minute On The Minute X 3 Rounds
1). 8 Band Chops Right Side
2). 8 Band Chops Left Side
1). 8 Band Chops Right Side
2). 8 Band Chops Left Side
Notes
Cool Down & Dismissal
100m Walk
Quad Stretch
Calf Stretch
100m Walk
Quad Stretch
Calf Stretch