Wednesday, February 5th, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Alternating Lunges With a Twist X 30 Seconds
Arm Circles X 30 Seconds
Alternating Lunge With a Overhead Reach X 30 Seconds
Bodyweight Squats X 30 Seconds
Band Good Mornings X 30 Seconds
Movement Prep
2 Rounds
Shuttle Runs X 5 Reps
Plate Ground to Overhead X 10 Reps
Plate Hops X 15 Reps
Mobility and Activation
Leg Swings X 30 Seconds per Side
Alternating Lunges With a Twist X 30 Seconds
Arm Circles X 30 Seconds
Alternating Lunge With a Overhead Reach X 30 Seconds
Bodyweight Squats X 30 Seconds
Band Good Mornings X 30 Seconds
Movement Prep
2 Rounds
Shuttle Runs X 5 Reps
Plate Ground to Overhead X 10 Reps
Plate Hops X 15 Reps
WOD
Workout Format
In Teams of 4 ~ For Reps ~ 30 Minutes
Competitive
2 Partners Shuttle Run for as Many Reps as Possible
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead (35/25)
40 Plate Hops
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead (35/25)
40 Plate Hops
Performance
2 Partners Shuttle Run for as Many Reps as Possible
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead (25/15)
40 Plate Hops
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead (25/15)
40 Plate Hops
Lifestyle
2 Partners Shuttle Run for as Many Reps as Possible
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead
30 Plate Hops
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead
30 Plate Hops