Wednesday, February 19th, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Ankle Rolls X 30 Seconds per Side
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Standing Prayer Stretch X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Wall Ball Thrusters X 10 Reps
Wall Ball Deadlift X 10 Reps
Empty Bar Deadlift X 10 Reps
Skips X 30 Seconds
Double Under Attempts X 30 Seconds
-Into-
Mobility and Activation
Ankle Rolls X 30 Seconds per Side
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Standing Prayer Stretch X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Wall Ball Thrusters X 10 Reps
Wall Ball Deadlift X 10 Reps
Empty Bar Deadlift X 10 Reps
Skips X 30 Seconds
Double Under Attempts X 30 Seconds
Strength
Back Squat
In 20 Minutes
Build to a heavy 3 or 3 Rep Max
In 20 Minutes
Build to a heavy 3 or 3 Rep Max
WOD
Workout Format
2 Rounds
Competitive
40 Double Unders
30 Wall Balls (20/14)
20 Deadlifts (135/95)
30 Wall Balls (20/14)
20 Deadlifts (135/95)
Performance
40 Double Unders or 70 Single Unders
30 Wall Balls (14/10)
20 Deadlifts (105/75)
30 Wall Balls (14/10)
20 Deadlifts (105/75)
Lifestyle
40 Single Unders
30 Wall Balls
20 Deadlifts
30 Wall Balls
20 Deadlifts