Monday, July 14th, 2025 - Bootcamp
General Warm-Up
Repeat at an Easy Pace for 8 Minutes
10 Dynamic Squats
10 High Plank Mountain Climbers
10 Band Shoulder Press
10 Band Rows
10 Dynamic Squats
10 High Plank Mountain Climbers
10 Band Shoulder Press
10 Band Rows
Strength
Back Squat
Performance Track
Perform 4 Warm Up Sets Of 9-6-3-1 To Be Completed Within 6 Minutes
Into
4 Sets Of 5 Reps @ 70% 1 Rep Max To Be Completed Within 8 Minutes
Practice Track
Perform 4 Warm Up Sets Of 10-6-4 To Be Completed Within 6 Minutes
Into
3 Sets Of 8 Reps @ An Easy-Moderate Weight To Be Completed Within 8 Minutes
Performance Track
Perform 4 Warm Up Sets Of 9-6-3-1 To Be Completed Within 6 Minutes
Into
4 Sets Of 5 Reps @ 70% 1 Rep Max To Be Completed Within 8 Minutes
Practice Track
Perform 4 Warm Up Sets Of 10-6-4 To Be Completed Within 6 Minutes
Into
3 Sets Of 8 Reps @ An Easy-Moderate Weight To Be Completed Within 8 Minutes
WOD
Workout Format
AMRAP ~ 12 Minutes
Competitive
15 Wall Balls (20/14)
20 Sit Ups
35 Double Unders
20 Sit Ups
35 Double Unders
Performance
15 Wall Balls (14/10)
20 Sit Ups
60 Single Unders
20 Sit Ups
60 Single Unders
Lifestyle
15 Air Squats
20 Crunches
35 Single Unders
20 Crunches
35 Single Unders
Notes
Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 8 Minutes
5 Med Ball Goblet Squats
5 Wall Balls
10 Sit Ups
15 Double Under Or Single Unders
2 Rounds To Be Completed Within 8 Minutes
5 Med Ball Goblet Squats
5 Wall Balls
10 Sit Ups
15 Double Under Or Single Unders
Notes
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Forward Fold X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Forward Fold X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side