Wednesday, August 6th, 2025 - Bootcamp
General Warm-Up
Repeat For 8 Minutes
10 Dynamic Squats
10 Knees Over Toes Lunges
5 Inchworm To Downward Dog
Strength / Skill Work
Coach Guided
5 Single Leg Box Squat Per Side
5 Assisted Single Leg Squat Per Side
4 Elevated Single Leg Squat Per Side
3 Candle Stick Roll To Single Leg Squat
3 Single Leg Squats
10 Dynamic Squats
10 Knees Over Toes Lunges
5 Inchworm To Downward Dog
Strength / Skill Work
Coach Guided
5 Single Leg Box Squat Per Side
5 Assisted Single Leg Squat Per Side
4 Elevated Single Leg Squat Per Side
3 Candle Stick Roll To Single Leg Squat
3 Single Leg Squats
WOD
Workout Format
15 Rounds For Time ~ 10 Minute Time Cap
COMPETITVE
3 Thrusters (95/65)
3 Burpees
COMPETITVE
3 Thrusters (95/65)
3 Burpees
Performance
3 Thrusters (65/45)
2 Burpees
2 Burpees
Lifestyle
3 Thrusters
3 No Push Up Burpees
3 No Push Up Burpees
No Push Off Step Ups
Every 1.5 Minutes On The Minute (Weighted Or Unweighted)
6-6-6-6 (Per Leg)
6-6-6-6 (Per Leg)
Notes
Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
2 Thrusters
2 Burpees
1 Round (Modify And Repeat As Needed)
2 Thrusters
2 Burpees
Notes
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Childs Pose X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold X 30 Seconds
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Childs Pose X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold X 30 Seconds
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side