Wednesday, December 3rd, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 second dead hang
10 kip swings
10 ring rows
10 sit ups
30 second dead hang
10 kip swings
10 ring rows
10 sit ups
Strength
Single Arm Dumbbell Row
3 Sets X 8 reps per side Every 2.5 Minutes On The Minute
Into
Strict Leg Raises
3 Sets X 8 reps Every 2 Minutes On The Minute
3 Sets X 8 reps per side Every 2.5 Minutes On The Minute
Into
Strict Leg Raises
3 Sets X 8 reps Every 2 Minutes On The Minute
WOD
Workout Format
For Time (10 Minute Time Cap)
21-18-15-9-6
21-18-15-9-6
Elite
In A Vest
Toes to Bar
Burpees
Toes to Bar
Burpees
Competitive
Toes to Bar
Burpees
Burpees
Performance
Hanging Leg Raises
Burpees
Burpees
Stimulus Points
Quick workout, keep moving
Accessory
Every 1 Minute On The Minute X 5 Rounds
Max Farmer Walk
Max Farmer Walk
Cool Down & Dismissal
100m Walk
Forearm Stretch
Seal Stretch
Forearm Stretch
Seal Stretch