Tuesday, December 2nd, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
10 PVC Shoulder Dislocates
10 Push up to Downward dog
10 Bodyweight Squats
30 Jumping Jacks
10 PVC Shoulder Dislocates
10 Push up to Downward dog
10 Bodyweight Squats
30 Jumping Jacks
Strength / Push Press
3 Sets X 3-5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
3 Rounds ~ For Time
Elite
10 Overhead Squats (175/120)
3 Wall Walks
50 Double Unders
3 Wall Walks
3 Wall Walks
50 Double Unders
3 Wall Walks
Competitive
10 Overhead Squats (135/95)
3 Wall Walks
50 Double Unders
3 Wall Walks
3 Wall Walks
50 Double Unders
3 Wall Walks
Performance
10 Overhead Squats (95/65)
3 Scaled Wall Walks
50 Double Unders or 85 Single Unders
3 Scaled Wall Walks
3 Scaled Wall Walks
50 Double Unders or 85 Single Unders
3 Scaled Wall Walks
Stimulus Points
Overhead squats start from the floor
Accessory
Every 1 Minute On The Minute X 3 Rounds
1) 15 Band Face Pulls
2) 30 Seconds Hollow Hold
1) 15 Band Face Pulls
2) 30 Seconds Hollow Hold
Cool Down & Dismissal
100m Walk