Wednesday, July 9th, 2025 - Bootcamp
General Warm-Up
Repeat At An Easy Pace For 5 Minutes
20 Plate Hops
10 Plate Ground To Overhead
20 Plate Hops
10 Plate Ground To Overhead
Strength
Split Jerk
Build To A Heavy 1 Rep Max To Be Completed Within 20 Minutes
Build To A Heavy 1 Rep Max To Be Completed Within 20 Minutes
WOD
Workout Format
AMRAP 10 Minutes
COMPETITVE
20 Double Unders
18 Double Dumbbell Push Press (35/25)
1 Minute Rest
*Every Round Add 2 Reps To The Push Press
COMPETITVE
20 Double Unders
18 Double Dumbbell Push Press (35/25)
1 Minute Rest
*Every Round Add 2 Reps To The Push Press
Performance
20 Double Unders or 35 Single Unders
18 Double Dumbbell Push Press (25/15)
1 Minute Rest
*Every Round Add 2 Reps To The Push Press
18 Double Dumbbell Push Press (25/15)
1 Minute Rest
*Every Round Add 2 Reps To The Push Press
Lifestyle
20 Single Unders
18 Double Dumbbell Push Press
1 Minute Rest
*Every Round Add 2 Reps To The Push Press
18 Double Dumbbell Push Press
1 Minute Rest
*Every Round Add 2 Reps To The Push Press
Notes
Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 8 Minutes
Round 1
50 Single Unders
10 Dumbbell Push Press
Round 2
10 Double Unders
10 Dumbbell Push Press
2 Rounds To Be Completed Within 8 Minutes
Round 1
50 Single Unders
10 Dumbbell Push Press
Round 2
10 Double Unders
10 Dumbbell 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
Child's Pose X 30 Seconds
Standing Calf Stretch X 30 Seconds Per Side
Across The Chest Shoulder Stretch X 30 Seconds Per Side
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
Child's Pose X 30 Seconds
Standing Calf Stretch X 30 Seconds Per Side
Across The Chest Shoulder Stretch X 30 Seconds Per Side
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side