Monday, December 8th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
10 Inchworm To Push Ups
10 Band Good Mornings
30 Mountain Climbers
10 Inchworm To Push Ups
10 Band Good Mornings
30 Mountain Climbers
Strength - Bench Press
3 Sets X 1-5 Reps @ 90% 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
20 Handstand Push Ups
30 Russian Kettlebell Swings (100/70)
40 Burpees
30 Russian Kettlebell Swings (100/70)
40 Burpees
Competitive
20 Pike Push Up
30 Russian Kettlebell Swings (50/35)
40 Burpees
30 Russian Kettlebell Swings (50/35)
40 Burpees
Performance
20 Hand Release Push Up
30 Russian Kettlebell Swings (35/25)
40 Burpees
30 Russian Kettlebell Swings (35/25)
40 Burpees
Stimulus Points
Rest While Partner Works
Share Work As Desired
Share Work As Desired
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Face Pulls
Even Minutes) 60 second Glute Bridge Hold
Odd Minutes) 15 Band Face Pulls
Even Minutes) 60 second Glute Bridge Hold
Cool Down & Dismissal
100m Walk
Arm Across The Chest Shoulder Stretch
Pigeon Pose Stretch
Arm Across The Chest Shoulder Stretch
Pigeon Pose Stretch