Tuesday, December 30th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
16 Scap Pull Ups
16 Lunges
16 Ring Rows
8 Squats
16 Scap Pull Ups
16 Lunges
16 Ring Rows
8 Squats
Strength
Every 2:15 minutes on the minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or AMRAP x 70% 1RM
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or AMRAP x 70% 1RM
WOD
Workout Format
21-15-9 (TC:10)
Elite
Burpee Box Step Overs (24/20)
Pull-ups
Pull-ups
Competitive
Burpee Box Step Overs (24/20)
Jumping Pull-ups
Jumping Pull-ups
Performance
Burpee Box Step Overs (24/20)
Ring Rows
Ring Rows
Stimulus Points
This is a fast paced workout.
Choose a scale that you won’t have to take much rest between movements.
Choose a scale that you won’t have to take much rest between movements.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 20 Glute Bridge March
Even Minutes). 30 Second Plank
Odd Minutes). 20 Glute Bridge March
Even Minutes). 30 Second Plank
Cool Down & Dismissal
Quad Stretch
Prayer Stretch
Prayer Stretch