Monday, August 11th, 2025 - Bootcamp
General Warm-Up
Repeat for 5 Minutes
12 Dynamic Squats
10 Push Ups
50 Jumping Jacks
12 Dynamic Squats
10 Push Ups
50 Jumping Jacks
WOD
Workout Format
10 Minute Time Cap
COMPETITVE
21-15-9
Wall Balls (20/14)
Echo Bike
COMPETITVE
21-15-9
Wall Balls (20/14)
Echo Bike
Performance
21-15-9
Wall Balls (14/10)
17-11-7
Echo Bike
Wall Balls (14/10)
17-11-7
Echo Bike
Lifestyle
21-15-9
Wall Balls
1:00-1:00-0:45
Echo Bike
Wall Balls
1:00-1:00-0:45
Echo Bike
Back Squat
Every 1.5 Minutes On The Minute: Building Weight
3-3-3-3-3-3
Every 3 Minutes On The Minute: Constant Heavy Weight
3-3-3-3
3-3-3-3-3-3
Every 3 Minutes On The Minute: Constant Heavy Weight
3-3-3-3
Notes
Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
5 Wall Balls
20 Seconds Echo Bike
1 Round (Modify And Repeat As Needed)
5 Wall Balls
20 Seconds Echo Bike
Notes
Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Cross Body Shoulder Stretch
Standing Quad Stretch
100m Walk
Hip Flexor Stretch
Cross Body Shoulder Stretch
Standing Quad Stretch