Thursday, July 31st, 2025 - Bootcamp
General Warm-Up
Repeat For 8 Minutes
12 Ring Rows
12 Air Squats
24 Mountain Climbers
12 Ring Rows
12 Air Squats
24 Mountain Climbers
WOD
Workout Format
AMRAP 15 Minutes
Competitive
1200m Row
100 Goblet Lunges (30/25)
100 Goblet Lunges (30/25)
Performance
1000m Row
100 Goblet Lunges (25/15)
100 Goblet Lunges (25/15)
Lifestyle
800m Row
80 Assisted Lunges
80 Assisted Lunges
Overhead Press
Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute
Notes
Movement Prep
1 Round Split With A Partner (Modify And Repeat As Needed)
500m Row
20 Lunges
1 Round Split With A Partner (Modify And Repeat As Needed)
500m Row
20 Lunges
Notes
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seal Stretch X 30 Seconds
Pigeon Pose X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seal Stretch X 30 Seconds
Pigeon Pose X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side