Thursday, August 14th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
50 Plate Hopes
15 Plate Ground to Overhead
15 Air Squats
Strength / Skill Work
Coach Guided (perform as many reps as coach needs to address class technique)
8 Deadlift To Jump
8 Deadlift To Jump And Shrug
8 Power Clean
50 Plate Hopes
15 Plate Ground to Overhead
15 Air Squats
Strength / Skill Work
Coach Guided (perform as many reps as coach needs to address class technique)
8 Deadlift To Jump
8 Deadlift To Jump And Shrug
8 Power Clean
Strength
Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
5 Singles Of The Following Complex Building to Working Weight
Deadlift + Clean + Front Squat
1 Round (Modify And Repeat As Needed)
5 Singles Of The Following Complex Building to Working Weight
Deadlift + Clean + Front Squat
WOD
Workout Format
For Time ~ 22 Minute Time Cap
Competitive
8 Front Squats (205/145)
1000m Row
16 Cleans (205/145)
1000m Row
24 Deadlifts (205/145)
1000m Row
1000m Row
16 Cleans (205/145)
1000m Row
24 Deadlifts (205/145)
1000m Row
Performance
8 Front Squats (160/115)
900m Row
16 Cleans (160/115)
900m Row
24 Deadlifts (160/115)
900m Row
900m Row
16 Cleans (160/115)
900m Row
24 Deadlifts (160/115)
900m Row
Lifestyle
8 Front Squats
800m Row
16 Cleans
800m Row
24 Deadlifts
800m Row
800m Row
16 Cleans
800m Row
24 Deadlifts
800m Row
Notes
Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Pigeon Pose Stretch
Forward Fold Stretch
Upper Back Stretch On Rig
100m Walk
Hip Flexor Stretch
Pigeon Pose Stretch
Forward Fold Stretch
Upper Back Stretch On Rig