Friday, February 7th, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Arm Circles X 30 Seco
PVC Pass Through X 30 Seconds
Leg Swings X 30 Seconds per Side
Cat Cow X 30 Seconds
Alternating Lunge With a Twist X 30 Seconds
Band Deadlifts X 30 Seconds
2 Rounds
PVC Deadlifts X 10
PVC Hang Cleans X 10 Reps
Scap Push-Ups X 10 Reps
Push-Ups X 5 Reps
Plank Hold X 30 Seconds
Toes to Bar or Scaled Equivalent X 5
Air Bike X 1 Minute
Mobility and Activation
Arm Circles X 30 Seco
PVC Pass Through X 30 Seconds
Leg Swings X 30 Seconds per Side
Cat Cow X 30 Seconds
Alternating Lunge With a Twist X 30 Seconds
Band Deadlifts X 30 Seconds
2 Rounds
PVC Deadlifts X 10
PVC Hang Cleans X 10 Reps
Scap Push-Ups X 10 Reps
Push-Ups X 5 Reps
Plank Hold X 30 Seconds
Toes to Bar or Scaled Equivalent X 5
Air Bike X 1 Minute
Strength
Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 60% 1 Rm
5 Reps @ 70% 1 Rm
5 Reps @ 75% 1 Rm
5 Reps @ 85% 1 Rm
Pull-Ups
Every 2:15 on the Minute X 3 Sets
85% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 60% 1 Rm
5 Reps @ 70% 1 Rm
5 Reps @ 75% 1 Rm
5 Reps @ 85% 1 Rm
Pull-Ups
Every 2:15 on the Minute X 3 Sets
85% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
WOD
Workout Format
AMRAP 15
Competitive
15 Hang Cleans (95/65)
15 Push-Ups
15 Toes to Bar
15/12 Cal Air Bike
15 Push-Ups
15 Toes to Bar
15/12 Cal Air Bike
Performance
15 Hang Cleans (75/50)
10 Push-Ups
15 Hanging Leg Raises
10/7 Cal Air Bike
10 Push-Ups
15 Hanging Leg Raises
10/7 Cal Air Bike
Lifestyle
15 Hang Cleans
10 Elevated or Knee Push-Ups
15 Hanging Knee Raises or Lying Leg Raises
10/7 Cal Air Bike
10 Elevated or Knee Push-Ups
15 Hanging Knee Raises or Lying Leg Raises
10/7 Cal Air Bike