Wednesday, June 25th, 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
Squat Hold
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
5 Reps: Air Squats
5 Reps: Sit UPS
5 Reps: Push UPS
3 Reps: Lunges per Side
3 Reps: Pull UPS
3 Reps: Box Jumps
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Squat Hold
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
5 Reps: Air Squats
5 Reps: Sit UPS
5 Reps: Push UPS
3 Reps: Lunges per Side
3 Reps: Pull UPS
3 Reps: Box Jumps
Strength
Split Jerk
Sets X Reps: 4 Sets X 1 Rep @ 90% / E2MOM
Bench Press
Sets X Reps: 1 Sets X AMRAP Reps @ 80% 1 Rep Max
Sets X Reps: 4 Sets X 1 Rep @ 90% / E2MOM
Bench Press
Sets X Reps: 1 Sets X AMRAP Reps @ 80% 1 Rep Max
WOD
Workout Format
For Time ~ In Pairs ~ Split Reps
COMPETITVE
200 Air Squat
200 Sit Up
150 Push Up
150 Lunges
100 Pull Ups
100 Box Jumps (24/20)
COMPETITVE
200 Air Squat
200 Sit Up
150 Push Up
150 Lunges
100 Pull Ups
100 Box Jumps (24/20)
Performance
200 Air Squat
200 Sit up
150 Elevated Push Up
150 Lunges
100 Jumping Pull Ups
100 Box Jumps
200 Sit up
150 Elevated Push Up
150 Lunges
100 Jumping Pull Ups
100 Box Jumps
Lifestyle
150 Box Squat
150 Crunches
100 Elevated Push Up
100 Assisted Lunges
60 Ring Rows
60 Box Step Ups
150 Crunches
100 Elevated Push Up
100 Assisted Lunges
60 Ring Rows
60 Box Step Ups
Notes
Stimulus: This High Volume Bodyweight Workout Gives You Rest While Your Partner Works, Push Yourself to Do Big Sets and Build Capacity.