Monday, August 18th, 2025 - Bootcamp
General Warm-Up
Repeat for 5 Minutes
15 Air Squats
10 Sit Ups
10 Push Ups
15 Air Squats
10 Sit Ups
10 Push Ups
WOD
Workout Format
25 Minute AMRAP ~ In Pairs ~ Split Reps
COMPETITVE
1500m Row
40 Push Press (65/45)
40 Sit Ups
COMPETITVE
1500m Row
40 Push Press (65/45)
40 Sit Ups
Performance
1300m Row
30 Push Press (45/35)
30 Sit Ups
30 Push Press (45/35)
30 Sit Ups
Lifestyle
1000m Row
30 Push Press
30 Crunches
30 Push Press
30 Crunches
Back Squat
Coach Guided
No Push Off Single Leg Step Up
Box Elevated Single Leg Squat
Heel Elevated Close Foot Squats
Heel Elevated Close Foot Squat, Kick out each foot and bring it back in then stand
Heel Elevated Close Foot Squat, Kick out a leg and stand up
Heel Elevated Single Leg Squat
Goblet Single Leg Squat
Single Leg Squat
-into-
Every Minute on The Minute x 4 rounds
20 second L-sit Hang Hold
No Push Off Single Leg Step Up
Box Elevated Single Leg Squat
Heel Elevated Close Foot Squats
Heel Elevated Close Foot Squat, Kick out each foot and bring it back in then stand
Heel Elevated Close Foot Squat, Kick out a leg and stand up
Heel Elevated Single Leg Squat
Goblet Single Leg Squat
Single Leg Squat
-into-
Every Minute on The Minute x 4 rounds
20 second L-sit Hang Hold
Notes
100m Walk
Seal Stretch x 60 seconds
Quad Stretch x 60 seconds per side
Cross Body Shoulder Stretch x 60 seconds per side
Seal Stretch x 60 seconds
Quad Stretch x 60 seconds per side
Cross Body Shoulder Stretch x 60 seconds per side