Thursday, December 4th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
20 Line Hops
10 Single DB Deadlifts
10 Single DB Hang Clean
10 Single DB Rows per side
20 Line Hops
10 Single DB Deadlifts
10 Single DB Hang Clean
10 Single DB Rows per side
Strength - Deadlift
3 Sets X 3-5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
15 Minutes AMRAP
Elite
16 Single DB Clean (100/70)
1000/900m Row
1000/900m Row
Competitive
16 Single DB Clean (70/50)
1000/900m Row
1000/900m Row
Performance
16 Single DB Clean (50/35)
1000/900m Row
1000/900m Row
Stimulus Points
Take your time with the cleans
Accessory
Every 1 Minute On The Minute X 3 Rounds
Odd Minutes) 30 seconds Clamshell Plank Right
Even Minutes) 30 seconds Clamshell Plank Left
Odd Minutes) 30 seconds Clamshell Plank Right
Even Minutes) 30 seconds Clamshell Plank Left
Cool Down & Dismissal
100m Walk
Figure Four Stretch
Upper Back Stretch
Figure Four Stretch
Upper Back Stretch