Monday, February 3rd, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Ankle Stretch X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 15 Reps
Wall Balls X 10 Reps
Burpees X 5 Reps
Jumping Pull-Ups X 5 Reps
-Into-
Mobility and Activation
Ankle Stretch X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 15 Reps
Wall Balls X 10 Reps
Burpees X 5 Reps
Jumping Pull-Ups X 5 Reps
Strength
Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM
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 X 3 Sets
5 Reps @ 85% 1RM
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
10 Rounds ~ In Pairs
Switch Each Round
Switch Each Round
Competitive
15 Wall Balls (20/14)
10 Burpee Pull-Ups
10 Burpee Pull-Ups
Performance
15 Wall Balls (14/10)
10 Burpee to Target
10 Burpee to Target
Lifestyle
15 Wall Balls
10 No Push-up Burpee
10 No Push-up Burpee