Monday, September 15th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
10 Med Ball Squat Clean
15 Med Ball Overhead Press
20 Jumping Jacks
10 Med Ball Squat Clean
15 Med Ball Overhead Press
20 Jumping Jacks
WOD
Workout Format
3 Rounds for Time (Time Cap 10 Minutes)
COMPETITVE
10 Hang Cleans (95/65)
20 Burpee Over Bar
COMPETITVE
10 Hang Cleans (95/65)
20 Burpee Over Bar
Performance
10 Hang Cleans (65/45)
15 Burpee Over Bar
15 Burpee Over Bar
Lifestyle
10 Hang Cleans
10 Burpee Over Bar
10 Burpee Over Bar
Stimulus Points
Move Fast
No Breaks
No Breaks
Accessory
Every 1.5 minute on the minute x 3 rounds
1) 8 Stiff Leg Dumbbell Deadlift
2) 30 seconds Hollow Body Hold
1) 8 Stiff Leg Dumbbell Deadlift
2) 30 seconds Hollow Body Hold
Notes
Strength - Back Squats
3 sets x 5 reps @ 80% 1RM (RPE 8) Every 3 minutes on the minute
3 sets x 5 reps @ 80% 1RM (RPE 8) Every 3 minutes on the minute
Notes
Cool Down & Dismissal
100m Walk
Quad Stretch
Pigeon Pose Stretch
100m Walk
Quad Stretch
Pigeon Pose Stretch