Wednesday, July 16th, 2025 - Bootcamp
General Warm-Up
Every Minute On The Minute For 5 Minutes
1. Shuttle Runs
2. 30 Sec. Dead Hang
3. 15 Scap Pull Ups
4. 15 Scap Push Ups
5. 10 Push Ups
1. Shuttle Runs
2. 30 Sec. Dead Hang
3. 15 Scap Pull Ups
4. 15 Scap Push Ups
5. 10 Push Ups
Strength
Bench Press
Performance Track
Perform 4 Warm Up Sets Of 9-6-3-1 To Be Completed Within 6 Minutes
Into
4 Sets Of 5 Reps @ 70% 1 Rep Max To Be Completed Within 8 Minutes
Practice Track
Perform 4 Warm Up Sets Of 10-6-4 To Be Completed Within 6 Minutes
Into
3 Sets Of 8 Reps @ A Easy-Moderate Weight To Be Completed Within 8 Minutes
Performance Track
Perform 4 Warm Up Sets Of 9-6-3-1 To Be Completed Within 6 Minutes
Into
4 Sets Of 5 Reps @ 70% 1 Rep Max To Be Completed Within 8 Minutes
Practice Track
Perform 4 Warm Up Sets Of 10-6-4 To Be Completed Within 6 Minutes
Into
3 Sets Of 8 Reps @ A Easy-Moderate Weight To Be Completed Within 8 Minutes
WOD
Workout Format
3 Rounds for Time ~20 Minute Time Cap
COMPETITVE
800m Run
15 Pull Ups
COMPETITVE
800m Run
15 Pull Ups
Performance
800m Run
15 Jumping Pull Ups
15 Jumping Pull Ups
Lifestyle
500m Run
15 Ring Rows
15 Ring Rows
Notes
Specific Warm-Up & Movement Prep
1 Rounds To Be Completed Within 5 Minutes
200m Run
3 Negative Pull Ups
5 Pull Ups @ Workout Scale
1 Rounds To Be Completed Within 5 Minutes
200m Run
3 Negative Pull Ups
5 Pull Ups @ Workout Scale
Notes
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Childs Posex 30 Seconds
Standing Calf Stretch X 30 Seconds Per Side
Standing Forward Fold X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Childs Posex 30 Seconds
Standing Calf Stretch X 30 Seconds Per Side
Standing Forward Fold X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side