Thursday, September 18th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
10 Dumbbell Sumo Deadlift
10 Dumbbell Floor Press
20 Jumping Jacks
10 Dumbbell Sumo Deadlift
10 Dumbbell Floor Press
20 Jumping Jacks
Strength - Deadlift
3 sets x 5 reps @ 80% 1RM (RPE 8) Every 3 minutes on the minute
WOD
Workout Format
14 Minute AMRAP
Competitive
20 Sit Ups
15 Push Ups
10 Double Dumbbell Deadlift (50/35)
15 Push Ups
10 Double Dumbbell Deadlift (50/35)
Performance
20 Sit Ups
10 Push Ups
10 Double Dumbbell Deadlift (35/25)
10 Push Ups
10 Double Dumbbell Deadlift (35/25)
Lifestyle
15 Crunches
10 Knee Push Ups
10 Double Dumbbell Deadlift
10 Knee Push Ups
10 Double Dumbbell Deadlift
Stimulus Points
Go Unbroken As Long As Possible
Accessory
Every 1.5 minute on the minute x 3 rounds
1) 10 Band Lat Pull Down
2) 30 seconds Plank
1) 10 Band Lat Pull Down
2) 30 seconds Plank
Notes
Cool Down & Dismissal
100m Walk
Doorway Chest Stretch
Forward Fold Stretch
100m Walk
Doorway Chest Stretch
Forward Fold Stretch