Monday, March 3rd, 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
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps
Air Squats X 10 Reps
Sit-Ups 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
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps
Air Squats X 10 Reps
Sit-Ups X 10 Reps
WOD
Workout Format
15 Minute AMRAP
Competitive
10 Air Squats
10 Pull-Ups
20 Sit-Ups
10 Pull-Ups
20 Sit-Ups
Performance
10 Air Squats
10 Feet Elevated Ring Rows
20 Sit-Ups
10 Feet Elevated Ring Rows
20 Sit-Ups
Lifestyle
10 Air Squats
10 Ring Rows
20 Crunches
10 Ring Rows
20 Crunches
Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM
5 Reps @ 80% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
80% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
80% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
Notes
This Is A Full Body Strength Endurance and Conditioning Workout, Members Should Pick a Scale They Can Move Smoothly Through With Limited Breaks