Tuesday, October 21st, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Seconds Dead Hang
10 Sit Ups
10 Band Good Morning
10 Band Pull Aparts
30 Seconds Dead Hang
10 Sit Ups
10 Band Good Morning
10 Band Pull Aparts
Strength
Strength - Strict Press
20 Minutes To Build To A 1 Rep Max Below Is A Progression You Can Follow.
10 Reps @ Empty Bar
Every 2.5 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt
20 Minutes To Build To A 1 Rep Max Below Is A Progression You Can Follow.
10 Reps @ Empty Bar
Every 2.5 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt
WOD
Workout Format
12 Minute AMRAP
COMPETITVE
20 Pull Ups
15 Sit Ups
10 Double Dumbbell Deadlifts (50/35)
COMPETITVE
20 Pull Ups
15 Sit Ups
10 Double Dumbbell Deadlifts (50/35)
Performance
20 Jumping Pull Ups
15 Sit Ups
10 Double Dumbbell Deadlifts (35/25)
15 Sit Ups
10 Double Dumbbell Deadlifts (35/25)
Lifestyle
15 Ring Rows
10 Sit Ups
10 Double Dumbbell Deadlifts (35/25)
10 Sit Ups
10 Double Dumbbell Deadlifts (35/25)
Stimulus Points
Break Early And Often During The Pull Ups
Go Unbroken With The Sit Ups And DB Deadlifts
Go Unbroken With The Sit Ups And DB Deadlifts
Notes
Every 1 Minute On The Minute X 3 Rounds
1). 15 Band Tricep Push Down
2). 15 Seconds Single Arm Db Overhead Hold Per Side
1). 15 Band Tricep Push Down
2). 15 Seconds Single Arm Db Overhead Hold Per Side
Notes
Cool Down & Dismissal
100m Walk
Prayer Stretch
Forward Fold
100m Walk
Prayer Stretch
Forward Fold