Friday, June 13th, 2025 - Bootcamp
General Warm-Up
Every Minute on the Minute
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
Scap Push UPS
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
Dead Hang
Squat Hold Pushing Knees Out With Elbows
On Coaches Call Out
5 Reps Jumping Pull Ups
3 Reps Pull Ups or Ring Rows
5 Reps: Air Squats
5 Reps: Sit UPS
5 Reps: PVC on the Back Hinge Drill
5 Reps: Dead Stop KB Swings
5 Reps: KB Swings
5 Reps: Pvc Romanian Deadlift
5 Reps: Empty Bardeadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
Scap Push UPS
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
Dead Hang
Squat Hold Pushing Knees Out With Elbows
On Coaches Call Out
5 Reps Jumping Pull Ups
3 Reps Pull Ups or Ring Rows
5 Reps: Air Squats
5 Reps: Sit UPS
5 Reps: PVC on the Back Hinge Drill
5 Reps: Dead Stop KB Swings
5 Reps: KB Swings
5 Reps: Pvc Romanian Deadlift
5 Reps: Empty Bardeadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
Strength
Deadlift
Sets X Reps: 1 Sets X AMRAP Reps @ 75% 1 Rep Max
Sets X Reps: 1 Sets X AMRAP Reps @ 75% 1 Rep Max
WOD
Workout Format
For Time
Competitive
30 Pulls Ups
50 Air Squats
50 Sit Ups
100 KB Swings (53/35)
*Every 2 Minutes 10 Burpees
50 Air Squats
50 Sit Ups
100 KB Swings (53/35)
*Every 2 Minutes 10 Burpees
Performance
30 Jumping Pulls Ups
50 Air Squats
50 Sit Ups
100 KB Swings (35/25)
*Every 2 Minutes 10 Burpees
50 Air Squats
50 Sit Ups
100 KB Swings (35/25)
*Every 2 Minutes 10 Burpees
Lifestyle
30 Ring Rows
50 Bodyweight Box Squats
50 Crunch
100 KB Swings
*Every 2 Minutes 10 No Push up Burpees
50 Bodyweight Box Squats
50 Crunch
100 KB Swings
*Every 2 Minutes 10 No Push up Burpees
Notes
Stimulus: This Is a Long Light Workout, Keep Moving Even if It’s Not Fast. Take Breaks Far From Failure So You Don’t End Up Taking Really Long Breaks.