Tuesday, March 11th, 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 Push-Ups X 30 Seconds
Movement Prep
2 Rounds
Hang Cleans X 8
Strict Press X 8
Push Press X 8
Push Jerk X 8
Plank X 30 Seconds
Sit-Ups X 8
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 Push-Ups X 30 Seconds
Movement Prep
2 Rounds
Hang Cleans X 8
Strict Press X 8
Push Press X 8
Push Jerk X 8
Plank X 30 Seconds
Sit-Ups X 8
WOD
Workout Format
5 Rounds ~ For Time
Competitive
10/8 Cal Air Bike
20 Hang Clean and Shoulder to Overhead (45/35)
30 Sit-Ups
20 Hang Clean and Shoulder to Overhead (45/35)
30 Sit-Ups
Performance
8/6 Cal Air Bike
20 Hang Clean and Shoulder to Overhead (45/35)
30 Sit-Ups
20 Hang Clean and Shoulder to Overhead (45/35)
30 Sit-Ups
Lifestyle
8/6 Cal Air Bike
20 Double Dumbbell Hang Clean and Shoulder to Overhead
20 Crunches
20 Double Dumbbell Hang Clean and Shoulder to Overhead
20 Crunches
Bench Press
Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM
1-3 Reps @ 90% 1RM
Push Ups
Every 2:15 on the Minute X 3 Sets
90% of Max Reps
90% of Max Reps
Notes
Stimulus: This Is a Classic Chipper Workout, You Should Be Able to Do Large Sets With Breaks When Needed