Monday, November 3rd, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Second Dead Hang
12 Band Good Morning
12 Band Shoulder Press
12 Band Rows
30 Second Dead Hang
12 Band Good Morning
12 Band Shoulder Press
12 Band Rows
Strength - Push Press
3 Sets X 8 Reps @ 65% 1 RM (RPE 7)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
10-8-6-2 Reps For Time
(7 Minute Time Cap)
COMPETITVE
Strict Pull-Ups
Deadlifts (315/220)
(7 Minute Time Cap)
COMPETITVE
Strict Pull-Ups
Deadlifts (315/220)
Performance
Strict Band Pull-Ups
Deadlifts (255/175)
Deadlifts (255/175)
Lifestyle
Feet Elevated Ring Rows
Deadlifts
Deadlifts
Stimulus Points
Heavy Weights
Maintain Form
Maintain Form
Accessory
Every 1 Minute On The Minute X 3 Rounds
15 Band High Row
30 Seconds Hollow Hold
15 Band High Row
30 Seconds Hollow Hold
Cool Down & Dismissal
100m Walk
Prayer Stretch
Lying Figure Four Stretch
Prayer Stretch
Lying Figure Four Stretch