Monday, December 1st, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
12 Bodyweight Squats
10 Inchworms
10 Leg Raises
12 Bodyweight Squats
10 Inchworms
10 Leg Raises
Strength - Front Squat
3 Sets X 5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
20 Minute AMRAP ~ In Pairs
Elite
80 Alternating Lunges
40 Pull ups
40 Thrusters (135/95)
80 Sit Ups
40 Pull ups
40 Thrusters (135/95)
80 Sit Ups
Competitive
80 Alternating Lunges
40 Pull ups
40 Thrusters (95/65)
80 Sit Ups
40 Pull ups
40 Thrusters (95/65)
80 Sit Ups
Performance
80 Alternating Lunges
40 Jumping Pull ups
40 Thrusters (75/50)
80 Sit Ups
40 Jumping Pull ups
40 Thrusters (75/50)
80 Sit Ups
Stimulus Points
Split work as desiredRest while your partner works
Accessory
Every 1 Minute On The Minute X 3 Rounds
Odd Minutes) 15 superman pulses
Even Minutes) 15 Calf Raises
Odd Minutes) 15 superman pulses
Even Minutes) 15 Calf Raises
Cool Down & Dismissal
100m Walk
Deep Lunge Stretch
Prayer Stretch
Deep Lunge Stretch
Prayer Stretch