Monday, July 7th, 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
Front Squat
Build To A Heavy 1 Rep Max To Be Completed Within 20 Minutes
Build To A Heavy 1 Rep Max To Be Completed Within 20 Minutes
WOD
Workout Format
3 Rounds For Time ~ 15 Minute Time Cap
Competitive
Row (500/450)
20 Wall Balls (20/14)
20 Sit Ups
20 Wall Balls (20/14)
20 Sit Ups
Performance
Row (500/450)
20 Wall Balls (14/10)
20 Sit Ups
20 Wall Balls (14/10)
20 Sit Ups
Lifestyle
Row (400/350)
20 Wall Balls (10/8)
20 Crunches
20 Wall Balls (10/8)
20 Crunches
Notes
Specific Warm-Up & Movement Prep
1 Round To Be Completed Within 5 Minutes
250m Row
10 Air Squats
10 Wall Ball
10 Sit Ups
1 Round To Be Completed Within 5 Minutes
250m Row
10 Air Squats
10 Wall Ball
10 Sit Ups
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
Seal Stretch X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch 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
Seal Stretch X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side