Monday, March 31st, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Dynamic Stretching:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Bodyweight Walking Lunges
30 seconds Alternating Groiners
30 seconds Bodyweight Squat
Movement Prep:
10 Empty Bar Back Squats
10 Empty Bar Thrusters
10 Box Step Ups
5 Box Jumps
10 KB Swings
Dynamic Stretching:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Bodyweight Walking Lunges
30 seconds Alternating Groiners
30 seconds Bodyweight Squat
Movement Prep:
10 Empty Bar Back Squats
10 Empty Bar Thrusters
10 Box Step Ups
5 Box Jumps
10 KB Swings
WOD
Workout Format
12 Minutes AMRAP
Competitive
10 Box Jump Over (24/20)
15 Single Kettlebell Swings (50/35)
500m Row
15 Single Kettlebell Swings (50/35)
500m Row
Performance
10 Box Jump Over or Step Ups (20/20)
15 Single Kettlebell Swings (35/25)
400m Row
15 Single Kettlebell Swings (35/25)
400m Row
Lifestyle
10 box step overs
15 Single Kettlebell Swings
300m Row
15 Single Kettlebell Swings
300m Row
Back Squat
Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 95% 1RM
Thruster
Build to a Heavy 3 Reps in 8 Minutes
1-3 Reps @ 95% 1RM
Thruster
Build to a Heavy 3 Reps in 8 Minutes
Notes
Form: Prioritize form over intensity. Maintain a strong core during the weighted movements. Be careful during the box jump overs, insuring you are jumping high to not trip.
Stimulus: This is a lower body power endurance workout. You should be able to go unbroken through most of the workout, when necessary use the row as a small break.
Stimulus: This is a lower body power endurance workout. You should be able to go unbroken through most of the workout, when necessary use the row as a small break.