Tuesday, April 1st, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Dynamic Stretching:
30 Seconds Arm Circles Both Directions
30 Seconds Leg Swings Per Side
30 Seconds Inchworms
30 Seconds Alternating Groiners
30 Seconds Bodyweight Squat
Movement Prep:
10 Empty Bar Bench Press
10 Negative Pull Up
10 Wall Balls
10 Push UPS
30 Seconds Of Skipping Or Double Unders
Dynamic Stretching:
30 Seconds Arm Circles Both Directions
30 Seconds Leg Swings Per Side
30 Seconds Inchworms
30 Seconds Alternating Groiners
30 Seconds Bodyweight Squat
Movement Prep:
10 Empty Bar Bench Press
10 Negative Pull Up
10 Wall Balls
10 Push UPS
30 Seconds Of Skipping Or Double Unders
WOD
Workout Format
5 Rounds For Time
Competitive
15 Push UPS
15 Wall Balls (20/14)
30 Double Unders
15 Wall Balls (20/14)
30 Double Unders
Performance
10 Push UPS
15 Wall Balls (14/10)
30 Double Under Or 50 Single Unders
15 Wall Balls (14/10)
30 Double Under Or 50 Single Unders
Lifestyle
10 Elevated Or Knee Push UPS
15 Wall Balls Or Med Ball Thrusters
30 Single Unders Or Line Jumps
15 Wall Balls Or Med Ball Thrusters
30 Single Unders Or Line Jumps
Bench Press
Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 95% 1RM
1-3 Reps @ 95% 1RM
Pull Ups
Every 2:15 on the Minute X 3 Sets
95% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
95% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
Notes
Form: Prioritize Form Over Intensity. Maintain A Straight Body Posture During The Push Up And Squat As Deeply As Possible During The Wall Balls.
Stimulus: This Is A Full Body Strength And Endurance Workout With An Emphasis On The Upper Body. Be Sure To Find Moments To Shake Out Your Shoulders.
Stimulus: This Is A Full Body Strength And Endurance Workout With An Emphasis On The Upper Body. Be Sure To Find Moments To Shake Out Your Shoulders.