Thursday, July 17th, 2025 - Bootcamp

Wednesday, July 16th, 2025 – Bench Press
All Workouts
Friday, July 18th, 2025 - Bootcamp
Bootcamp

Thursday, July 17th, 2025 - Bootcamp

General Warm-Up

3 Rounds To Be Completed Within 8 Minutes
10 Band Overhead Press
10 Jump Squats
15 Band Face Pulls

Strength

Overhead Press
Performance Track
Perform 4 Warm Up Sets Of 9-6-3-1 To Be Completed Within 6 Minutes
Into
4 Sets Of 5 Reps @ 70% 1 Rep Max To Be Completed Within 8 Minutes
Practice Track
Perform 4 Warm Up Sets Of 10-6-4 To Be Completed Within 6 Minutes
Into
3 Sets Of 8 Reps @ A Easy-Moderate Weight To Be Completed Within 8 Minutes

WOD

Workout Format
AMRAP 12 Minutes ~ In Pairs
Competitive
30 Double Dumbbell Push Press Split (35/25)
20 Box Jump Overs Split (24/20)
Performance
30 Double Dumbbell Push Press Split (25/15)
20 Box Step Ups (24/20)
Lifestyle
30 Double Dumbbell Push Press Split (Challenging Weight)
20 Plate Jumps

Notes

Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 8 Minutes
5 Double Dumbbell Strict Press
5 Double Dumbbell Push Press
5 Box Jumps

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
Across The Chest Shoulder Stretch X 30 Seconds Per Side