Wednesday, December 31st, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Second Row
15 Band Overhead Press
15 Band Row
15 Band Good Morning
30 Second Row
15 Band Overhead Press
15 Band Row
15 Band Good Morning
Strength
Every 2:15 Minutes on the Minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or AMRAP x 70% 1RM
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or AMRAP x 70% 1RM
WOD
Workout Format
3 Rounds for Time (Time Cap 13 Minutes)
Elite
10 Push Ups
20/15 Cal Row
10 Air Squats
20/15 Cal Row
10 KB Swings (100/70)
20/15 Cal Row
10 Air Squats
20/15 Cal Row
10 KB Swings (100/70)
Competitive
10 Push Ups
15/10 Cal Row
10 Air Squats
15/10 Cal Row
10 KB Swings (50/35)
15/10 Cal Row
10 Air Squats
15/10 Cal Row
10 KB Swings (50/35)
Performance
15 Elevated Push Ups
15/10 Cal Row
15 Box Squats
15/10 Cal Row
15 KB Swings (35/25)
15/10 Cal Row
15 Box Squats
15/10 Cal Row
15 KB Swings (35/25)
Stimulus Points
This is meant to be an easier workout before the holiday big one.
Choose movements that allow you to keep a more aerobic feel.
Choose movements that allow you to keep a more aerobic feel.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Face Pulls
Even Minutes) 30 seconds Russian Twist
Odd Minutes) 15 Band Face Pulls
Even Minutes) 30 seconds Russian Twist
Cool Down & Dismissal
Forward Fold Stretch
Doorway Chest Stretch
Doorway Chest Stretch