Wednesday, September 3rd, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
100m run
15 Dynamic squats
10 Med Ball Clean and jerks
100m run
15 Dynamic squats
10 Med Ball Clean and jerks
WOD
Workout Format
12 Min AMRAP
COMPETITVE
6 Single Dumbbell Hang Clean and Jerk (50/35)
10 Burpee over dumbbell
14 wall balls (20/14)
COMPETITVE
6 Single Dumbbell Hang Clean and Jerk (50/35)
10 Burpee over dumbbell
14 wall balls (20/14)
Performance
6 Single Dumbbell Hang Clean and Jerk (35/25)
10 Burpee over dumbbell
14 wall balls (14/10)
10 Burpee over dumbbell
14 wall balls (14/10)
Lifestyle
6 Single Dumbbell Hang Clean and Jerk
10 No Push Up Burpee
14 Air Squats
10 No Push Up Burpee
14 Air Squats
Front Squat
Every 4 Minutes on the Minute
5-5-5-5-5
5-5-5-5-5
Notes
Cool Down & Dismissal
100m Walk
Doorway Chest Stretch
Quad Stretch
100m Walk
Doorway Chest Stretch
Quad Stretch