Tuesday, December 23rd, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
50 Plate Hops
15 Plate Goblet Squats
15 Plate Overhead Press
50 Plate Hops
15 Plate Goblet Squats
15 Plate Overhead Press
Skill Work
Every 1 Minute On The Minute X 16 Minutes
Rounds 1). Max Hollow Hold
Rounds 2). Max Dead Hang
Rounds 3). 15 Dumbbell Tricep Overhead Extensions
Rounds 4). 15 Dumbbell Bicep Curls
Rounds 1). Max Hollow Hold
Rounds 2). Max Dead Hang
Rounds 3). 15 Dumbbell Tricep Overhead Extensions
Rounds 4). 15 Dumbbell Bicep Curls
WOD
Workout Format
AMRAP 20 Minutes
Elite
Partner A: 15/10 Cal Echo Bike
Partner B: Max Wall Balls (20/14)
Partner C: Rest
Partner B: Max Wall Balls (20/14)
Partner C: Rest
Competitive
Partner A: 15/10 Cal Echo Bike
Partner B: Max Wall Balls (14/10)
Partner C: Rest
Partner B: Max Wall Balls (14/10)
Partner C: Rest
Performance
Partner A: 10/7 Cal Echo Bike
Partner B: Max Wall Balls (14/10)
Partner C: Rest
Partner B: Max Wall Balls (14/10)
Partner C: Rest
Stimulus Points
Don’t Sprint The Bike But Don’t Lollygag Either.
Cool Down & Dismissal
Quad Stretch
Hip Flexor Stretch
Hip Flexor Stretch