Thursday, December 11th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Jumping Jacks
16 Alternating Lunges
8 Inchworms
30 Jumping Jacks
16 Alternating Lunges
8 Inchworms
Strength - Push Press
3 Sets X 1-5 Reps @ 90% 1RM (RPE 8-9)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
AMRAP 20 ~ In Pairs
Elite
Partner A
5 Push Ups
10 Bodyweight Squats
15 Sit Ups
Partner B
500m Row
5 Push Ups
10 Bodyweight Squats
15 Sit Ups
Partner B
500m Row
Competitive
Partner A
5 Push Ups
10 Bodyweight Squats
15 Sit Ups
Partner B
500m Row
5 Push Ups
10 Bodyweight Squats
15 Sit Ups
Partner B
500m Row
Performance
Partner A
5 Knee Push Ups
10 Bodyweight Squats
15 Sit Ups
Partner B
500m Row
5 Knee Push Ups
10 Bodyweight Squats
15 Sit Ups
Partner B
500m Row
Stimulus Points
Switch Each Time The 500m Row Is Completed
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8 Clamshells per side
Even Minutes) 10 Hand Resistance Neck Curls
Odd Minutes) 8 Clamshells per side
Even Minutes) 10 Hand Resistance Neck Curls
Cool Down & Dismissal
100m Walk
Seal Stretch
Quad Stretch
Doorway Chest Stretch
Seal Stretch
Quad Stretch
Doorway Chest Stretch