Tuesday, January 14th, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Front to Back Arm Swings X 30 Seconds
Alternating Thread the Needle X 60 Seconds
Wall Chest Stretch X 60 Seconds
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Empty Bar Bench Press X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 8 Reps
Air Bike X 30 Seconds
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Front to Back Arm Swings X 30 Seconds
Alternating Thread the Needle X 60 Seconds
Wall Chest Stretch X 60 Seconds
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Empty Bar Bench Press X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 8 Reps
Air Bike X 30 Seconds
WOD
Workout Format
For Time
Competitive
20-15-10
Cal Air Bike
25-20-15
Push-Ups
Cal Air Bike
25-20-15
Push-Ups
Performance
17-12-7
Cal Air Bike
25-20-15
Elevated Push-Ups
Cal Air Bike
25-20-15
Elevated Push-Ups
Lifestyle
15-10-5
Cal Air Bike
25-20-15
DB Bench Press
Cal Air Bike
25-20-15
DB Bench Press
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps
5 Reps @ 75% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps