Tuesday, December 16th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
15 Empty Bar Bent Over Rows
15 Empty Bar Good Mornings
10 Empty Bar Bicep Curls
10 Empty Bar Overhead Press
15 Empty Bar Bent Over Rows
15 Empty Bar Good Mornings
10 Empty Bar Bicep Curls
10 Empty Bar Overhead Press
Strength
Build To A Heavy 5 Rep Deadlift In 20 Minutes
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt
WOD
Workout Format
For Time ~ In Pairs (Cap 17 Minutes)
Elite
120 Deadlifts (155/105)
90 Power Cleans
60 Shoulder To Overhead
90 Power Cleans
60 Shoulder To Overhead
Competitive
120 Deadlifts (135/95)
90 Power Cleans
60 Shoulder To Overhead
90 Power Cleans
60 Shoulder To Overhead
Performance
120 Deadlifts (95/65)
90 Power Cleans
60 Shoulder To Overhead
90 Power Cleans
60 Shoulder To Overhead
Stimulus Points
Switch Far Before Failure
Plan Your Transitions
Plan Your Transitions
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10 Reverse Nordics
Even Minutes) 15 Band Face Pulls
Odd Minutes) 10 Reverse Nordics
Even Minutes) 15 Band Face Pulls
Cool Down & Dismissal
100m Walk
Forward Fold Stretch
Shoulder Across Chest Stretch
Forward Fold Stretch
Shoulder Across Chest Stretch