Thursday, March 20th, 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
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
Pull Up Bar Dead Hang X 30 Seconds
Hanging or Lying Leg or Knee Raises X 15 Reps
Scap Push UPS X 1 5 Reps
Push up or Elevated Push up X 10 Reps
Alternating Lunges X 16 Reps
~Into~
Mobility and Activation
Arm Circles Forwards X 30 Second
Arm Circles Backwards X 30 Seconds
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
Pull Up Bar Dead Hang X 30 Seconds
Hanging or Lying Leg or Knee Raises X 15 Reps
Scap Push UPS X 1 5 Reps
Push up or Elevated Push up X 10 Reps
Alternating Lunges X 16 Reps
WOD
Workout Format
AMRAP 12 Minutes
Competitive
7 Toes to Bar
14 Burpee Over Line
20 Alternating Lunges
14 Burpee Over Line
20 Alternating Lunges
Performance
7 Hanging Leg Raises
14 Burpee Over Line
20 Alternating Lunges
14 Burpee Over Line
20 Alternating Lunges
Lifestyle
7 Hanging or Lying Knee Raises
14 No Push up or Elevated Burpee
20 Alternating Lunges
14 No Push up or Elevated Burpee
20 Alternating Lunges
Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM
5 Reps @ 80% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM
5 Reps @ 80% 1RM
Notes
Stimulus: This a Full Body Endurance Workout. It’s a Great Opportunity to Work on Toes to Bar as It’s Not a Large Amount of Reps and the Other Movements Are Low Skill.