Thursday, August 21st, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
10 Inchworms
20 Alternating Lunges
20 Seconds High Plank Hold
Strength / Skill Work
Coach Guided
Plate Overhead Hold
Partial Wall Walk Hollow Hold
Full Wall Walk Hold
Wall Supported Handstand Hold
Free Standing Handstand Hold
-into-
Every Minute on the Minute x 6 Rounds
Odd Minutes) 20 Seconds Prone Cobra Hold
Even Minutes) 8 Double Dumbbell Z Press
10 Inchworms
20 Alternating Lunges
20 Seconds High Plank Hold
Strength / Skill Work
Coach Guided
Plate Overhead Hold
Partial Wall Walk Hollow Hold
Full Wall Walk Hold
Wall Supported Handstand Hold
Free Standing Handstand Hold
-into-
Every Minute on the Minute x 6 Rounds
Odd Minutes) 20 Seconds Prone Cobra Hold
Even Minutes) 8 Double Dumbbell Z Press
WOD
Workout Format
3 Rounds For Time ~ 7 Minute Time Cap
Competitive
8 Chest To Bar Pull Ups
15/12 Cal Air Bike
15/12 Cal Air Bike
Performance
8 Pull Ups
12/10 Cal Air Bike
12/10 Cal Air Bike
Lifestyle
10 Ring rows
10/8 Cal Air Bike
10/8 Cal Air Bike
Notes
Cool Down & Dismissal
100m Walk
Childs Pose x 60 seconds
Prayer Stretch x 60 seconds
Quad Stretch x 60 seconds per side
100m Walk
Childs Pose x 60 seconds
Prayer Stretch x 60 seconds
Quad Stretch x 60 seconds per side