Tuesday, July 8th, 2025 - Bootcamp
General Warm-Up
Every Minute On The Minute For 6 Minutes
1) 10 Empty Bar Power Clean
2) 8 Inch Worm To Downward Dog
3) 12 Empty Bar Bent Over Row
1) 10 Empty Bar Power Clean
2) 8 Inch Worm To Downward Dog
3) 12 Empty Bar Bent Over Row
Strength
Cleans
Build To A Heavy 1 Rep Max To Be Completed Within 20 Minutes
Build To A Heavy 1 Rep Max To Be Completed Within 20 Minutes
WOD
Workout Format
AMRAP 13 Minutes
COMPETITVE
20 Pendlay Row (115/80)
15 Burpee Over Bar
COMPETITVE
20 Pendlay Row (115/80)
15 Burpee Over Bar
Performance
20 Pendlay Row (95/65)
15 Burpee Over Bar
15 Burpee Over Bar
Lifestyle
20 Pendlay Row (45/35)
15 No Push Up Burpees
15 No Push Up Burpees
Notes
Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 5 Minutes
Rounds 1
15 Empty Bar Bent Over Rows
5 Inch Worm To Push Up
Round 2
5 Pendlay Row At Workout Weight
5 Burpees Over Bar
2 Rounds To Be Completed Within 5 Minutes
Rounds 1
15 Empty Bar Bent Over Rows
5 Inch Worm To Push Up
Round 2
5 Pendlay Row At Workout Weight
5 Burpees Over Bar
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
Child's Pose X 30 Seconds
Standing Forward Fold X 30 Seconds
Back Stretch On Rig X 30 Seconds
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
Child's Pose X 30 Seconds
Standing Forward Fold X 30 Seconds
Back Stretch On Rig X 30 Seconds