Thursday, November 13th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
20 Plate Hops
10 Plate Ground To Overhead
10 Plate Rows
20 Plate Hops
10 Plate Ground To Overhead
10 Plate Rows
Strength - Deadlift
3 Sets X 5-8 Reps @ 75% 1 RM (RPE 9)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
20 Minute AMRAP, In Pairs
COMPETITVE
1000m Row
20 DB Hang Snatch (50/35)
6 Wall Walks
20 DB Hang Snatch
6 Wall Walks
20 DB Hang Snatch
COMPETITVE
1000m Row
20 DB Hang Snatch (50/35)
6 Wall Walks
20 DB Hang Snatch
6 Wall Walks
20 DB Hang Snatch
Performance
1000m Row
20 DB Hang Snatch (35/25)
6 Scaled Wall Walks
20 DB Hang Snatch
6 Scaled Wall Walks
20 DB Hang Snatch
20 DB Hang Snatch (35/25)
6 Scaled Wall Walks
20 DB Hang Snatch
6 Scaled Wall Walks
20 DB Hang Snatch
Lifestyle
800m Row
20 DB Hang Snatch
6 Inch Worms
20 DB Hang Snatch
6 Inch Worms
20 DB Hang Snatch
20 DB Hang Snatch
6 Inch Worms
20 DB Hang Snatch
6 Inch Worms
20 DB Hang Snatch
Stimulus Points
Push Yourself To Try A Harder Scale Or Weight You Get Rest
Accessory
Every 1 Minute On The Minute X 3 Rounds
12 Face Pulls
30 Second Farmer Hold
12 Face Pulls
30 Second Farmer Hold
Cool Down & Dismissal
100m Walk
Across The Chest Shoulder Stretch
Quad Stretch
Across The Chest Shoulder Stretch
Quad Stretch