Thursday, October 30th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
10 Med Ball Clean
10 Med Ball Overhead Press
20 High Knee Toe Taps To Med Ball
10 Med Ball Clean
10 Med Ball Overhead Press
20 High Knee Toe Taps To Med Ball
Strength ~ Deadlift
3 Sets X 8 Reps @ 60% 1RM (RPE 6)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
6 Rounds (Time Cap: 15 Minutes)
Competitive
10 Hang Cleans (95/65)
10 Push Press
60 Double Unders
10 Push Press
60 Double Unders
Performance
10 Hang Cleans (65/45)
10 Push Press
100 Single Unders
10 Push Press
100 Single Unders
Lifestyle
10 Hang Cleans
10 Push Press
60 Single Unders
10 Push Press
60 Single Unders
Stimulus Points
Shoulder Fatigue
Stay Relaxed During The Skip
Stay Relaxed During The Skip
Accessory
Every 1 Minute On The Minute X 3 Rounds
1). 12 Face Pulls
2). 20 Second Side Plank Per Side
1). 12 Face Pulls
2). 20 Second Side Plank Per Side
Notes
Cool Down & Dismissal
100m Walk
Shoulder Across Chest Stretch
Calf Stretch
100m Walk
Shoulder Across Chest Stretch
Calf Stretch