Tuesday, August 12th, 2025 - Bootcamp
General Warm-Up
Repeat for 5 Minutes
10 Sit Ups
10 KB Sumo Deadlifts
10 KB Halos
20 Pogo Hops
Coach Guided (perform as many reps as coach needs to address class technique)
30 Seconds Dead Hang
Hanging Hollow To Arch Holds
Kip To Lever
Kipping Knees To Chest
Kipping Toes As High As Possible
Kipping Toes To Bar
10 Sit Ups
10 KB Sumo Deadlifts
10 KB Halos
20 Pogo Hops
Coach Guided (perform as many reps as coach needs to address class technique)
30 Seconds Dead Hang
Hanging Hollow To Arch Holds
Kip To Lever
Kipping Knees To Chest
Kipping Toes As High As Possible
Kipping Toes To Bar
WOD
Workout Format
15 Minute AMRAP
COMPETITVE
10 Toes to Bar
20 KB Swings (35/25)
400m Run
COMPETITVE
10 Toes to Bar
20 KB Swings (35/25)
400m Run
Performance
10 Hanging Leg Raises
20 KB Swings (25/15)
300m Run
20 KB Swings (25/15)
300m Run
Lifestyle
10 Lying Leg Raises
20 KB Swings
200m Run
20 KB Swings
200m Run
Notes
Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
200m Run
5 KB Swings
2 Toes to Bar (at workout scale)
1 Round (Modify And Repeat As Needed)
200m Run
5 KB Swings
2 Toes to Bar (at workout scale)
Notes
Strength / Skill Work
Every 2 minutes on the minute x 3 rounds
12 Band Face Pulls + 20 Second Clam Shell Plank Per Side
Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Pigeon Pose Stretch
Standing Calf Stretch
Every 2 minutes on the minute x 3 rounds
12 Band Face Pulls + 20 Second Clam Shell Plank Per Side
Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Pigeon Pose Stretch
Standing Calf Stretch