Monday, November 10th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
10 Push Ups
5 Inchworms
5 Long Jumps
10 Push Ups
5 Inchworms
5 Long Jumps
Strength - Bench Press
3 Sets X 5-8 Reps @ 75% 1 RM (RPE 9)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
5 Rounds (Time Cap: 15 Minutes)
COMPETITVE
12 Dumbbell Bench Press (50/35)
10 Burpee Over Bench
COMPETITVE
12 Dumbbell Bench Press (50/35)
10 Burpee Over Bench
Performance
12 Dumbbell Bench Press (35/25)
10 Burpee Over Bench (Hands May Touch Bench)
10 Burpee Over Bench (Hands May Touch Bench)
Lifestyle
12 Dumbbell Bench Press
10 Jump Over Bench (Hands May Touch Bench)
10 Jump Over Bench (Hands May Touch Bench)
Stimulus Points
Chest Endurance
Big Jump Over The Bench
Big Jump Over The Bench
Accessory
Every 1 Minute On The Minute X 3 Rounds
12 Band Lat Pull Down
30 Seconds Hollow Hold
12 Band Lat Pull Down
30 Seconds Hollow Hold
Cool Down & Dismissal
100m Walk
Doorway Chest Stretch
Shoulder Across The Chest Stretch
Doorway Chest Stretch
Shoulder Across The Chest Stretch