Thursday, November 20th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Jumping Jacks
5 Inchworm To Push Up
10 Squats
30 Jumping Jacks
5 Inchworm To Push Up
10 Squats
Strength - Push Press
3 Sets X 5 Reps @ 70% 1RM (RPE 6-7)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
For Time (TC: 14 Minutes)
Elite
100 Bench Press (135/95)
*Every Break 12 Wall Balls (20/14)
*Every Break 12 Wall Balls (20/14)
Competitive
100 Bench Press (95/65)
*Every Break 12 Wall Balls (20/14)
*Every Break 12 Wall Balls (20/14)
Performance
100 Bench Press (75/45)
*Every Break 12 Wall Balls (14/10)
*Every Break 12 Wall Balls (14/10)
Stimulus Points
Muscle Endurance
Big Sets To Limit Wall Balls
Big Sets To Limit Wall Balls
Accessory
Every 1 Minute On The Minute X 3 Rounds
1) 15 Ring Rows With A 3 Second Eccentric
2) 30 Seconds Russian Twists
1) 15 Ring Rows With A 3 Second Eccentric
2) 30 Seconds Russian Twists
Cool Down & Dismissal
100m Walk
Doorway Chest Stretch
Shoulder Across Chest Stretch
Doorway Chest Stretch
Shoulder Across Chest Stretch