Friday, June 6th, 2025 - Bootcamp
General Warm-Up
Every Minute on the Minute
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Bird Dogs
Scap Push Ups
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
5 Reps: Box Step Up
5 Reps: Sit Up
200M Row
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Bird Dogs
Scap Push Ups
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
5 Reps: Box Step Up
5 Reps: Sit Up
200M Row
Strength
Deadlift
Sets X Reps: 1 Sets X AMRAP Reps @ 70% 1 Rep Max
Sets X Reps: 1 Sets X AMRAP Reps @ 70% 1 Rep Max
WOD
Workout Format
For Time
Competitive
1500M Row
100 Box Step Overs (24/20)
50 Sit Ups
100 Box Step Overs (24/20)
50 Sit Ups
Performance
1300M Row
100 Box Step Overs
50 Sit Ups
100 Box Step Overs
50 Sit Ups
Lifestyle
1000M Row
100 Plate Step Overs
50 Crunches
100 Plate Step Overs
50 Crunches
Notes
Stimulus: This Is a Cardio and Muscle Endurance Workout. Take Your Time Chipping Away at the Reps, and Give Your Hip Flexors a Good Stretch After.