Wednesday, June 11th, 2025 - Bootcamp
General Warm-Up
Every Minute on the Minute
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Dead Hang
Scap Pull Ups
Scap Push Ups
On Coaches Call Out
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk with a 3 second pause in the catch
30 Second Kip Swing
20 Second Leg Raise or Knee Raise
6 Reps Toes to Bar or Scaled Equivalent
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Dead Hang
Scap Pull Ups
Scap Push Ups
On Coaches Call Out
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk with a 3 second pause in the catch
30 Second Kip Swing
20 Second Leg Raise or Knee Raise
6 Reps Toes to Bar or Scaled Equivalent
Strength
Split Jerk
Sets x Reps: 5 sets x 1 Rep @ 88% / E2MOM
Bench Press
Sets x Reps: 1 sets x AMRAP reps @ 70% 1 Rep Max
Sets x Reps: 5 sets x 1 Rep @ 88% / E2MOM
Bench Press
Sets x Reps: 1 sets x AMRAP reps @ 70% 1 Rep Max
WOD
Workout Format
AMRAP 12
COMPETITVE
25 Toes to Bar
25 Push Ups
COMPETITVE
25 Toes to Bar
25 Push Ups
Performance
25 Hanging Leg Raises
25 Elevated or Knee Push Ups
25 Elevated or Knee Push Ups
Lifestyle
25 Sit Ups or Leg Raises
25 Elevated or Knee Push Ups
25 Elevated or Knee Push Ups
Notes
Stimulus: This High Volume Workout Will Force You to Break the Movements Into Smaller Sets at Some Point. Try to Do Big Sets as Best as You Can So Break Well Before Failure.