Thursday, December 18th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
250m Row
20 High Plank Shoulder Taps
20 Glute Bridge
250m Row
20 High Plank Shoulder Taps
20 Glute Bridge
Strength - Bench Press
Build To A Heavy 5 Rep Bench Press In 20 Minutes
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5RM Attempt
5 Rep @ 5RM Attempt
5 Reps @ 5RM Attempt
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5RM Attempt
5 Rep @ 5RM Attempt
5 Reps @ 5RM Attempt
WOD
Workout Format
EMOM ~ 12 Minutes
Elite
Odd) 250m Row
Even) 25 Push Ups
Even) 25 Push Ups
Competitive
Odd) 200m Row
Even) 20 Push Ups
Even) 20 Push Ups
Performance
Odd) 150m Row
Even) 15 Push Ups
Even) 15 Push Ups
Stimulus Points
Really Pushing The Limits
Push Up Volume Shouldn't Be An Issue Until Near The End
Push Up Volume Shouldn't Be An Issue Until Near The End
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 20 KB Finger Curls
Even Minutes) 15 KB Bent Over Rows
Odd Minutes) 20 KB Finger Curls
Even Minutes) 15 KB Bent Over Rows
Cool Down & Dismissal
100m Walk
Pigeon Pose Stretch
Doorway Chest Stretch
Pigeon Pose Stretch
Doorway Chest Stretch