Monday, March 17th, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Calf Raises X 30 Seconds
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Standing Prayer Stretch X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Bodyweight Squat X 10 Reps
Wall Ball Thrusters X 10 Reps
Band Bicep Curls X 15 Reps
Band Overhead Press X 15 Reps
Db Hang Clean and Press X 10 Reps
Sit-up X 10 Reps
Mobility and Activation
Calf Raises X 30 Seconds
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Standing Prayer Stretch X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Bodyweight Squat X 10 Reps
Wall Ball Thrusters X 10 Reps
Band Bicep Curls X 15 Reps
Band Overhead Press X 15 Reps
Db Hang Clean and Press X 10 Reps
Sit-up X 10 Reps
WOD
Workout Format
17 Minute AMRAP
Competitive
20 Wall Balls (20/14)
40 Sit-Ups
20 Single Db Hang Clean and Split Jerk (40/25)
40 Sit-Ups
20 Single Db Hang Clean and Split Jerk (40/25)
Performance
20 Wall Balls (14/10)
30 Sit-Ups
20 Single Db Hang Clean and Split Jerk (25/15)
30 Sit-Ups
20 Single Db Hang Clean and Split Jerk (25/15)
Lifestyle
20 Wall Ball Squats
20 Crunches
20 Single Db Hang Clean and Split Jerk
20 Crunches
20 Single Db Hang Clean and Split Jerk
Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM
Thruster
Build to a Heavy 7 Reps in 8 Minutes
5 Reps @ 80% 1RM
Thruster
Build to a Heavy 7 Reps in 8 Minutes
Notes
Stimulus: This Is a Full Body Strength and Endurance Workout. You Should Pick a Weight That You Feel Confident Doing Higher Reps With at the Beginning.