Wednesday, October 8th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
250m Row
Repeat For 4 Minutes
5 Inchworms
10 Push Ups Or Knee Push Ups
10 Squat Jumps
250m Row
Repeat For 4 Minutes
5 Inchworms
10 Push Ups Or Knee Push Ups
10 Squat Jumps
Strength - Strict Press
3 Sets X 5 Reps @ 85% 1rm (RPE 7)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
4 Rounds for Time ~ 15 Minute Time Cap
COMPETITVE
3 Wall Walk
12 Dumbbell Snatch (50/35)
500m Row
COMPETITVE
3 Wall Walk
12 Dumbbell Snatch (50/35)
500m Row
Performance
3 Scaled Wall Walk
12 Dumbbell Snatch (35/25)
500m Row
12 Dumbbell Snatch (35/25)
500m Row
Lifestyle
3 Inchworm To Push Up
12 Dumbbell Snatch
400m Row
12 Dumbbell Snatch
400m Row
Stimulus Points
Steady Pace
Expect Shoulder Fatigue
Expect Shoulder Fatigue
Accessory
Every 1 Minute On The Minute X 3 Rounds
1) 10-20 Band Pull Down
2) 12 Cobra Back Extensions
1) 10-20 Band Pull Down
2) 12 Cobra Back Extensions
Notes
Cool Down & Dismissal
100m Walk
Cross Body Shoulder Stretch
Forward Fold
100m Walk
Cross Body Shoulder Stretch
Forward Fold