Thursday, March 13th, 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
Cross Body Shoulder Stretch X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Band Good Morning X 30 Seconds
Band Pull Apart X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Single Db High Pulls X 10 Reps per Side
Single Db Hang Snatches X 10 Reps per Side
Sit-Ups X 10
Deadhang X 30 Seconds
Scap Pull-Ups X 10 Reps
Hanging Leg Raises X 10 Reps
~Into~
Mobility and Activation
Arm Circles Forwards X 30 Second
Arm Circles Backwards X 30 Seconds
Cross Body Shoulder Stretch X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Band Good Morning X 30 Seconds
Band Pull Apart X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Single Db High Pulls X 10 Reps per Side
Single Db Hang Snatches X 10 Reps per Side
Sit-Ups X 10
Deadhang X 30 Seconds
Scap Pull-Ups X 10 Reps
Hanging Leg Raises X 10 Reps
WOD
Workout Format
3 Rounds
2 Minutes AMRAP / 2 Minute Rest
2 Minutes AMRAP / 2 Minute Rest
Competitive
10 Single Dumbbell Hang Snatch (35/25)
10 Hanging Leg Raises
10 Hanging Leg Raises
Performance
10 Single Dumbbell Hang Snatch (25/15)
10 Hanging Leg Raises or Knee Raises
10 Hanging Leg Raises or Knee Raises
Lifestyle
10 Single Dumbbell Hang Snatch
10 Hanging Knee Raises or Lying Knee Tucks
10 Hanging Knee Raises or Lying Knee Tucks
Back Squat
Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM
1-3 Reps @ 90% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM
1-3 Reps @ 90% 1RM
Notes
Stimulus: This Is High Intensity Intervals, You Should Have Your Equipment Set Up Close Together So You Can Hustle From One Movement to the Next.