Monday, January 6th, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Elevated or Knee Push-Ups X 10 Reps
Empty Bar Thrusters X 10 Reps
Push-Ups X 10 Reps
Empty Back Squat X 10 Reps
Box Jumps or Step-Ups X 10 Reps
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Elevated or Knee Push-Ups X 10 Reps
Empty Bar Thrusters X 10 Reps
Push-Ups X 10 Reps
Empty Back Squat X 10 Reps
Box Jumps or Step-Ups X 10 Reps
Strength
Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 70% 1RM
Elevated, Deficit, or Regular Push-up
Every 2:15 on the Minute X 3 Sets
70% of Max Reps
Every 2:15 on the Minute X 3 Sets
5 Reps @ 70% 1RM
Elevated, Deficit, or Regular Push-up
Every 2:15 on the Minute X 3 Sets
70% of Max Reps
WOD
Workout Format
For Time ~ 3 Rounds
Competitive
10 Thrusters (95/65)
10 Box Jumps (24/20)
250M Row
10 Box Jumps (24/20)
250M Row
Performance
10 Thrusters (65/45)
10 Box Jumps or Steps UPS (20/20)
250M Row
10 Box Jumps or Steps UPS (20/20)
250M Row
Lifestyle
10 Thrusters
10 Box Steps UPS
200M Row
10 Box Steps UPS
200M Row