Monday, October 6th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
15 Med Ball Floor Press
10 Med Ball Power Cleans
5 Inchworms
15 Med Ball Floor Press
10 Med Ball Power Cleans
5 Inchworms
Strength
Strength - Bench Press
3 Sets X 5 Reps @ 85% 1rm (RPE 7)
Every 3 Minutes On The Minute
3 Sets X 5 Reps @ 85% 1rm (RPE 7)
Every 3 Minutes On The Minute
WOD
Workout Format
4 Rounds For Time (Time Cap: 14 minute)
COMPETITVE
5 Hang Cleans (155/105)
12 Burpees Over Bar
Rest 2 Minutes
COMPETITVE
5 Hang Cleans (155/105)
12 Burpees Over Bar
Rest 2 Minutes
Performance
5 Hang Cleans (135/95)
12 Burpees Over Bar
Rest 2 Minutes
12 Burpees Over Bar
Rest 2 Minutes
Lifestyle
5 Hang Cleans (95/65)
10 Burpees Over Bar
Rest 2 Minutes
10 Burpees Over Bar
Rest 2 Minutes
Stimulus Points
High Speed
Slightly Heavy But Not Near Max
Slightly Heavy But Not Near Max
Accessory
Every 1 Minute On The Minute X 3 Rounds
1) 12 Band Face Pulls
2) 8 Side Bend Per Side
1) 12 Band Face Pulls
2) 8 Side Bend Per Side
Notes
Cool Down & Dismissal
100m Walk
Cross Body Shoulder Stretch
Hip Flexor Stretch
100m Walk
Cross Body Shoulder Stretch
Hip Flexor Stretch