Thursday, July 10th, 2025 - Bootcamp
General Warm-Up
Every Minute On The Minute For 6 Minutes
1) 10 Empty Bar Power Snatch
2) Shuttle Runs
1) 10 Empty Bar Power Snatch
2) Shuttle Runs
Strength
Snatches
Build To A Heavy 1 Rep Max To Be Completed Within 20 Minutes
Build To A Heavy 1 Rep Max To Be Completed Within 20 Minutes
WOD
Workout Format
2 Minutes Work / 3 Minutes Rest X 3 Rounds
Competitive
25 Deadlifts (135/95)
Max Calories Air Bike
Max Calories Air Bike
Performance
25 Deadlifts (95/65)
Max Calories Air Bike
Max Calories Air Bike
Lifestyle
25 KB Sumo Deadlift
Max Calories Air Bike
Max Calories Air Bike
Notes
Specific Warm-Up & Movement Prep
3 Rounds To Be Completed Within 8 Minutes
Round 1
30 Seconds Air Bike At An Easy Pace
15 Empty Bar Deadlift
Round 2
20 Seconds Air Bike At A Moderate Pace
15 Deadlifts Just Below Workout Weight
Round 3
10 Seconds Air Bike At A Hard Pace
10 Deadlifts At Workout Weight
3 Rounds To Be Completed Within 8 Minutes
Round 1
30 Seconds Air Bike At An Easy Pace
15 Empty Bar Deadlift
Round 2
20 Seconds Air Bike At A Moderate Pace
15 Deadlifts Just Below Workout Weight
Round 3
10 Seconds Air Bike At A Hard Pace
10 Deadlifts At Workout Weight
Notes
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Forward Fold Stretch X 30 Seconds
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Forward Fold Stretch X 30 Seconds