Tuesday, February 25th, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Forward Arm Circles X 30 Seconds
Backward Arm Circles X 30 Seconds
Wrist Rolls X 30 Seconds
Alternating Lunge and Twist X 30 Seconds
Cat Cow X 30 Seconds
Quadriped Hip Circles X 30 Seconds
Scap Pull-Ups X 30 Seconds
Movment Prep
2 Rounds
Dumbbell Bench Press X 10 Reps
Forearm Curls X 10 Reps
Walking Lunges X 16 Reps
Mobility and Activation
Forward Arm Circles X 30 Seconds
Backward Arm Circles X 30 Seconds
Wrist Rolls X 30 Seconds
Alternating Lunge and Twist X 30 Seconds
Cat Cow X 30 Seconds
Quadriped Hip Circles X 30 Seconds
Scap Pull-Ups X 30 Seconds
Movment Prep
2 Rounds
Dumbbell Bench Press X 10 Reps
Forearm Curls X 10 Reps
Walking Lunges X 16 Reps
WOD
Workout Format
4 Rounds ~ For Time
Competitive
25 Db Bench Press (50/35)
60 Seconds Farmer Hold (50/35)
50 Bodyweight Walking Lunges
60 Seconds Farmer Hold (50/35)
50 Bodyweight Walking Lunges
Performance
25 Db Bench Press (35/25)
60 Seconds Farmer Hold (35/25)
50 Bodyweight Walking Lunges
60 Seconds Farmer Hold (35/25)
50 Bodyweight Walking Lunges
Lifestyle
25 Db Bench Press (35/25)
60 Seconds Farmer Hold (35/25)
50 Bodyweight Walking Lunges
60 Seconds Farmer Hold (35/25)
50 Bodyweight Walking Lunges
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
5 Reps @ 75% 1RM
Push Ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps
75% of Max Reps