Monday, December 29th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
15 Banded Good Mornings
15 Band Overhead Press
15 Band Row
10 Push Ups
15 Banded Good Mornings
15 Band Overhead Press
15 Band Row
10 Push Ups
Strength
Every 2:15 minutes on the minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or AMRAP x 70% 1RM
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or AMRAP x 70% 1RM
WOD
Workout Format
15 Minute AMRAP ~ In Pairs
Elite
32 Sit Ups
16 Single DB Deadlift (80/55)
16 Single DB Hang Clean
16 Single DB Push Press
16 Single DB Deadlift (80/55)
16 Single DB Hang Clean
16 Single DB Push Press
Competitive
32 Sit Ups
20 Single DB Deadlift (50/35)
20 Single DB Hang Clean
20 Single DB Push Press
20 Single DB Deadlift (50/35)
20 Single DB Hang Clean
20 Single DB Push Press
Performance
32 Sit Ups
20 Single DB Deadlift (35/25)
20 Single DB Hang Clean
20 Single DB Push Press
20 Single DB Deadlift (35/25)
20 Single DB Hang Clean
20 Single DB Push Press
Stimulus Points
This is a partner workout split the reps as you see fit.
Movements should be done unbroken with relative ease.
Movements should be done unbroken with relative ease.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Rows
Even Minutes) 30 Second Superman Hold
Odd Minutes) 15 Band Rows
Even Minutes) 30 Second Superman Hold
Cool Down & Dismissal
Pigeon Pose
Arm Across The Chest Shoulder Stretch
Arm Across The Chest Shoulder Stretch