Monday, December 22nd, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
50 Jumping Jacks
15 Band Rows
15 Band Good Mornings
10 Lying Leg Raises
20 Second Dead Hang
50 Jumping Jacks
15 Band Rows
15 Band Good Mornings
10 Lying Leg Raises
20 Second Dead Hang
Skill Work
Every 1 Minute On The Minute X 12 Minutes
Rounds 1). Max Plank
Rounds 2). Max Push Ups
Rounds 3). Max Strict Chin Ups
Rounds 1). Max Plank
Rounds 2). Max Push Ups
Rounds 3). Max Strict Chin Ups
WOD
Workout Format
For Time In Pairs (Tc 20)
Elite
3000m Row
100 Double Db Power Clean (70/50)
50 Strict Knees To Elbows
100 Double Db Power Clean (70/50)
50 Strict Knees To Elbows
Competitive
3000m Row
100 Double Db Power Clean (50/35)
50 Strict Knees To Chest
100 Double Db Power Clean (50/35)
50 Strict Knees To Chest
Performance
3000m Row
100 Double Db Power Clean (35/25)
50 Strict Leg Raises
100 Double Db Power Clean (35/25)
50 Strict Leg Raises
Stimulus Points
Partner Workout Swap Often
Cool Down & Dismissal
Pigeon Pose Stretch
Hip Flexor Stretch
Hip Flexor Stretch