Friday, September 12th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
20 Plate Hops
10 Plate Jump Overs
10 Plate Goblet Squats
10 Push Ups
20 Plate Hops
10 Plate Jump Overs
10 Plate Goblet Squats
10 Push Ups
Strength - Strict Press
5 sets x 5 reps building weight to 70% 1RM every 1.5 minutes
3 sets x 5 reps @ 70% 1RM (RPE 6) Every 3 minutes on the minute
3 sets x 5 reps @ 70% 1RM (RPE 6) Every 3 minutes on the minute
WOD
Workout Format
15 Minute AMRAP ~ In Pairs
Competitive
50 Wall Balls (20/14)
30 Dumbbell Bench Press (50/35)
100m Farmer Carry Together (50/35)
30 Dumbbell Bench Press (50/35)
100m Farmer Carry Together (50/35)
Performance
50 Wall Balls (14/10)
30 Dumbbell Bench Press (35/25)
100m Farmer Carry Together (35/25)
30 Dumbbell Bench Press (35/25)
100m Farmer Carry Together (35/25)
Lifestyle
35 Wall Balls
20 Dumbbell Bench Press
100m Farmer Carry Together
20 Dumbbell Bench Press
100m Farmer Carry Together
Stimulus Points
Rest While Partner WorksLimit Transitions
Notes
Cool Down & Dismissal
100m Walk
Quad Stretch
Chest Stretch On Rig
Shoulder Across Chest Stretch
Forearm Stretch
100m Walk
Quad Stretch
Chest Stretch On Rig
Shoulder Across Chest Stretch
Forearm Stretch