Thursday, February 27th, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility and Activation
Arm Circles Forwards X 30 Second
Arm Circles Backwards X 30 Seconds
Chest Stretch X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Band Good Morning X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
2 Rounds
Skipping X 30 Seconds (Do Double the Second Round if Able)
Db High Pull X 10 Reps
Db Snatch X 5 Reps
Sit-Ups X 10 Reps
~Into~
Mobility and Activation
Arm Circles Forwards X 30 Second
Arm Circles Backwards X 30 Seconds
Chest Stretch X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Band Good Morning X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
2 Rounds
Skipping X 30 Seconds (Do Double the Second Round if Able)
Db High Pull X 10 Reps
Db Snatch X 5 Reps
Sit-Ups X 10 Reps
WOD
Workout Format
15 Minute AMRAP ~ In Pairs
Competitive
100 Double Unders
20 Db Snatches (50/35)
30 Sit-Ups
20 Db Snatches (50/35)
30 Sit-Ups
Performance
100 Double Under Attempts or 200 Single Unders
20 Db Snatches (35/25)
30 Sit-Ups
20 Db Snatches (35/25)
30 Sit-Ups
Lifestyle
100 Single Unders
20 Db Snatches
30 Crunches
20 Db Snatches
30 Crunches
Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
5 Reps @ 75% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
5 Reps @ 75% 1RM
Notes
This Is a Excellent Workout for Members to Work on Double Unders.
The Other Movements in the Workout Aren’t Incredibly Fatiguing So Encourage Member to Try Working On the Double Under Skill.
The Other Movements in the Workout Aren’t Incredibly Fatiguing So Encourage Member to Try Working On the Double Under Skill.