Wednesday, July 30th, 2025 - Bootcamp
General Warm-Up
Repeat For 8 Minutes
10 Inchworm To Push Ups
10 Bent Over Dumbbell Rows
30 Jumping Jacks
10 Inchworm To Push Ups
10 Bent Over Dumbbell Rows
30 Jumping Jacks
WOD
Workout Format
21-15-9 ~ Time Cap 14 Minutes
COMPETITVE
Burpee Dumbbell Row (35/25)
Push Press
COMPETITVE
Burpee Dumbbell Row (35/25)
Push Press
Performance
Burpee Dumbbell Row (35/25)
Push Press
Push Press
Lifestyle
Burpee Dumbbell Row (35/25)
Push Press
Push Press
Bench Press
Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute
Notes
Movement Prep
1 Rounds (Modify And Repeat As Needed)
3 Burpee Dumbbell Row
5 Push Press
1 Rounds (Modify And Repeat As Needed)
3 Burpee Dumbbell Row
5 Push Press
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 Pose X 30 Seconds
Standing Calf Stretch X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch 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 Pose X 30 Seconds
Standing Calf Stretch X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side