Thursday, October 16th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Jumping Jacks
15 Band Good Morning
15 Band Overhead Press
30 Jumping Jacks
15 Band Good Morning
15 Band Overhead Press
Strength/Strength/Skill Work ~ Deadlift
3 Sets X 3-5 Reps @ 95% 1RM (RPE 8-9)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
4 Rounds (Time Cap: 8 Minutes)
Competitive
250m Row
16 Single Db Snatch (35/25)
16 Single Db Snatch (35/25)
Performance
250m Row
16 Single Db Snatch (25/15)
16 Single Db Snatch (25/15)
Lifestyle
250m Row
16 Single Db Hang Snatch
16 Single Db Hang Snatch
Stimulus Points
Go Hard On The Row
Unbroken On The Db Snatches
Unbroken On The Db Snatches
Accessory
Every 1 Minute On The Minute X 3 Rounds
1). 15 Band Lat Pull Down
2). 30 Seconds Plank
1). 15 Band Lat Pull Down
2). 30 Seconds Plank
Notes
Cool Down & Dismissal
100m Walk
Upper Back Stretch
Shoulder Across The Chest Stretch
100m Walk
Upper Back Stretch
Shoulder Across The Chest Stretch