Friday, September 5th, 2025 - Bootcamp
General Warm-Up
30 seconds Skippings
30 seconds Mountain Climbers
30 seconds Press
30 seconds Mountain Climbers
30 seconds Press
WOD
Workout Format
13 Minute AMRAP
Competitive
15 Push Press (95/65)
30 Sit ups
60 Double Unders
30 Sit ups
60 Double Unders
Performance
15 Push Press (65/45)
30 Sit ups
100 Single Unders
30 Sit ups
100 Single Unders
Lifestyle
15 Push Press
20 Crunches
70 Single Unders
20 Crunches
70 Single Unders
Notes
Strength / Skill Work
Every 30 seconds x 3 rounds
10 Plank Push Ups
10 Back Extensions
20 Russian Twists
10 Strict Hanging Knee or Leg Raises
30 seconds Farmer Hold
Rest 2 minutes
Every 30 seconds x 3 rounds
10 Plank Push Ups
10 Back Extensions
20 Russian Twists
10 Strict Hanging Knee or Leg Raises
30 seconds Farmer Hold
Rest 2 minutes
Notes
Cool Down & Dismissal
100m Walk
Cross Body Shoulder Stretch
Calf Stretch
100m Walk
Cross Body Shoulder Stretch
Calf Stretch