Monday, August 25th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Plate Hops
10 Plate Ground To Overhead
6 Plate Goblet Squat With A 5 Seconds Pause
30 Plate Hops
10 Plate Ground To Overhead
6 Plate Goblet Squat With A 5 Seconds Pause
WOD
Workout Format
21-15-9 Reps For Time (8 Minute Time Cap)
COMPETITVE
Air Bike
Single Db Snatches (60/40)
COMPETITVE
Air Bike
Single Db Snatches (60/40)
Performance
21-15-9
Single Db Snatches (40/30)
Single Db Snatches (40/30)
Lifestyle
4 Rounds
7 Cal Air Bike
10 Single Db Snatches
7 Cal Air Bike
10 Single Db Snatches
Back Squat
Every 2 Minutes On The Minute: Waving The Weight Up And Back Down Or Work Technique
5-3-1-5-3-1-5-3-1
5-3-1-5-3-1-5-3-1
Notes
Cool Down & Dismissal
100m Walk
Quad Stretch
Hip Flexor Stretch
Forward Fold
100m Walk
Quad Stretch
Hip Flexor Stretch
Forward Fold