Thursday, June 12th, 2025 - Bootcamp
General Warm-Up
Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
Wrist Stretch
Squat Hold Push Out the Knees With Elbows
Pogo Hops
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps PVC Pass Through
5 Reps PVC Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
5 Box Step Ups per Side
3 Box Jump Overs
30 Seconds Skipping or Double Unders
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
Wrist Stretch
Squat Hold Push Out the Knees With Elbows
Pogo Hops
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps PVC Pass Through
5 Reps PVC Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
5 Box Step Ups per Side
3 Box Jump Overs
30 Seconds Skipping or Double Unders
Strength
Hang Snatches
Sets x Reps: 5 sets x 1 reps @ 80% 1 rep max / E2MOM
Snatch Balance
Sets x Reps: 4 sets x 1 reps / E1.5MOM
Sets x Reps: 5 sets x 1 reps @ 80% 1 rep max / E2MOM
Snatch Balance
Sets x Reps: 4 sets x 1 reps / E1.5MOM
WOD
Workout Format
3 Rounds For Time
Competitive
20 Box Jump Overs (24/20)
50 Double Unders
50 Double Unders
Performance
20 Box/Plate Jump Overs (20/16)
50 Double Unders or 80 Single Unders
50 Double Unders or 80 Single Unders
Lifestyle
20 Plate Jump Overs
50 Single Unders or Hops
50 Single Unders or Hops
Notes
Stimulus: This Is a Light and Quick Power Workout. Move as Quickly as You Can Through the Box Jumps and Scale the Skipping to a Level You Won’t Trip Too Often.