Wednesday, November 5th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
5 Inchworm To Push Up
15 Air Squats
15 Ring Rows
5 Inchworm To Push Up
15 Air Squats
15 Ring Rows
Strength - Front Squat
3 Sets X 8 Reps @ 65% 1 RM (RPE 7)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
With A Partner Switch Every Minute For 20 Minutes
COMPETITVE
Partner A: Row
Partner B: 10 Thrusters, Max Barbell Overhead Hold (65/45)
COMPETITVE
Partner A: Row
Partner B: 10 Thrusters, Max Barbell Overhead Hold (65/45)
Performance
Partner A: Row
Partner B: 10 Thrusters, Max Barbell Overhead Hold (45/35)
Partner B: 10 Thrusters, Max Barbell Overhead Hold (45/35)
Lifestyle
Partner A: Row
Partner B: 10 Thrusters, Max Barbell Front Rack Hold
Partner B: 10 Thrusters, Max Barbell Front Rack Hold
Stimulus Points
Steady Pace
Don’t Come Out Hot On The First Row
Don’t Come Out Hot On The First Row
Accessory
Every 1 Minute On The Minute X 3 Rounds
8 Strict Rotating Knee Raises
12 Hammer Curls
8 Strict Rotating Knee Raises
12 Hammer Curls
Cool Down & Dismissal
100m Walk
Quad Stretch
Hip Flexor Stretch
Quad Stretch
Hip Flexor Stretch