Thursday, June 19th, 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
5 Wall Balls
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
5 Wall Balls
30 Seconds Skipping or Double Unders
Strength
Power Snatches
Sets x Reps: 4 sets x 2 reps @ 70% 1 rep max / E2MOM
Overhead Squat
Sets x Reps: 3 sets x 3 reps / E1.5MOM
Sets x Reps: 4 sets x 2 reps @ 70% 1 rep max / E2MOM
Overhead Squat
Sets x Reps: 3 sets x 3 reps / E1.5MOM
WOD
Workout Format
For Time
21-15-9-15-21
21-15-9-15-21
Competitive
Wall Balls (20/14)
30 Double Unders
30 Double Unders
Performance
Wall Balls (14/10)
30 Double Unders or 50 Singles
30 Double Unders or 50 Singles
Lifestyle
Wall Balls (20/14)
30 Single Unders or Line Hops
30 Single Unders or Line Hops
Notes
Stimulus: Be Powerful During the Wall Balls to Ensure You’re Hitting the Target, Try to Go Unbroken as Long as Possible.