Wednesday, December 10th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
15 Band Rows
15 Band Bicep Curl
15 Band Overhead Press
15 Band Rows
15 Band Bicep Curl
15 Band Overhead Press
Strength
3 Sets X 8 Reps
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
3 Rounds Time Cap 12 Minutes
Elite
5 Hang Clean and Jerk (225/155)
20 Pull Ups
20 Pull Ups
Competitive
5 Hang Clean and Jerk (185/130)
15 Pull Ups
15 Pull Ups
Performance
5 Hang Clean and Jerk (135/95)
25 Ring Rows
25 Ring Rows
Stimulus Points
Heavy Barbell
Big Sets Of Pull Ups
Big Sets Of Pull Ups
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds side plank right
Even Minutes) 30 seconds side plank left
Odd Minutes) 30 seconds side plank right
Even Minutes) 30 seconds side plank left
Cool Down & Dismissal
100m Walk
Prayer Stretch
Lying Thoracic Rotation Stretch
Prayer Stretch
Lying Thoracic Rotation Stretch