Tuesday, July 29th, 2025 - Bootcamp

Monday, July 28th, 2025 – Squat Class
All Workouts
Wednesday, July 30th, 2025 - Bootcamp
Bootcamp

Tuesday, July 29th, 2025 - Bootcamp

General Warm-Up

Repeat For 8 Minutes
200m Run
12 Scap Pull Ups
12 Empty Bar Deadlifts

WOD

Workout Format
4 Rounds for Time ~ 15 Minutes
COMPETITVE
6 Strict Pull Ups
12 Deadlifts (225/160)
400m Run
Performance
12 Kipping Or Band Pull Ups
12 Deadlifts (155/110)
400m Run
Lifestyle
10 Ring Rows
12 Deadlifts
300m Run

Barbell Bent Over Row

Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute

Notes

Movement Prep
1 Round (Modify And Repeat As Needed)
3 Strict Pull Ups
5 Deadlifts (Easy Weight And Build To Workout Weight)
4 Deadlifts
3 Deadlifts
2 Deadlifts
1 Deadlifts

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Scorpion Twist Stretch X 30 Seconds Per Side
Hip Flexor Stretch X 30 Seconds Per Side
Calf Stretch X 30 Seconds Per Side
Standing Forward Fold X 30 Seconds
Prayer Stretch X 30 Seconds