Tuesday, December 9th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Plate Hops
10 Plate Squats
10 Plate Overhead Press
30 Plate Hops
10 Plate Squats
10 Plate Overhead Press
Strength
3 Sets X 1-5 Reps @ 90% 1RM (RPE 8-9)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
4 Rounds ~ For Time (Cap 15 Minutes)
Elite
35 Wall Balls (20/14)
50 Double Unders
Rest 1 minutes
50 Double Unders
Rest 1 minutes
Competitive
25 Wall Balls (20/14)
50 Double Unders
Rest 1 minutes
50 Double Unders
Rest 1 minutes
Performance
25 Wall Balls (14/10)
50 Double Unders or 80 Single Unders
Rest 1 minutes
50 Double Unders or 80 Single Unders
Rest 1 minutes
Stimulus Points
Unbroken Wall Balls
Don’t Skip The Rest
Don’t Skip The Rest
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Hamstring Curls
Even Minutes) 30 Second Hollow Hold
Odd Minutes) 15 Band Hamstring Curls
Even Minutes) 30 Second Hollow Hold
Cool Down & Dismissal
100m Walk
Quad Stretch
Calf Stretch
Quad Stretch
Calf Stretch