Friday, September 19th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
15 Dynamic Squats
5 Inchworm To Push Ups
10 Ring Rows
15 Dynamic Squats
5 Inchworm To Push Ups
10 Ring Rows
Strength - Strict Press
3 sets x 5 reps @ 80% 1RM (RPE 8) Every 3 minutes on the minute
WOD
Workout Format
21-15-9-9-15-21 (Time Cap: 17 Minutes)
Competitive
Thrusters (45/35)
Pull Ups
Pull Ups
Performance
Thrusters (45/35)
Jumping Pull Ups
Jumping Pull Ups
Lifestyle
Thrusters
Ring Rows
Ring Rows
Stimulus Points
Break Up The Pull Ups Early
Accessory
Every 1.5 minute on the minute x 3 rounds
1) 8 Dumbbell Reverse Fly
2) 30 seconds High Plank Hold
1) 8 Dumbbell Reverse Fly
2) 30 seconds High Plank Hold
Notes
Cool Down & Dismissal
100m Walk
Prayer Stretch
Quad Stretch
100m Walk
Prayer Stretch
Quad Stretch