Wednesday, May 14th, 2025 - Bootcamp
General Warm-Up
Mobility:
30 seconds Arm swings
30 seconds Wall slides
30 seconds wrist stretch
30 seconds ankle stretch
30 seconds Prayer stretch
30 seconds leg swings per side
30 seconds butt kickers
30 seconds high knees
Movement Prep:
15 reps Scap push ups
10 reps Push ups
5 reps Burpees
20 reps Pogo hops
200m run
30 seconds Arm swings
30 seconds Wall slides
30 seconds wrist stretch
30 seconds ankle stretch
30 seconds Prayer stretch
30 seconds leg swings per side
30 seconds butt kickers
30 seconds high knees
Movement Prep:
15 reps Scap push ups
10 reps Push ups
5 reps Burpees
20 reps Pogo hops
200m run
Strength
Bench Press
Sets x Reps: 3 sets x 8 reps building weight / E1.5MOM
Split Jerk from rack
Sets x Reps: 5 sets x 1 reps @ 80% 1 rep max / E1.5MOM
Coaching Notes:
Sets x Reps: 3 sets x 8 reps building weight / E1.5MOM
Split Jerk from rack
Sets x Reps: 5 sets x 1 reps @ 80% 1 rep max / E1.5MOM
Coaching Notes:
WOD
Workout Format
AMRAP 15
COMPETITVE
1600M Run
Max Burpees in Remaining Time
COMPETITVE
1600M Run
Max Burpees in Remaining Time
Performance
1200M Run
Max Burpees in Remaining Time
Max Burpees in Remaining Time
Lifestyle
800M Run/Walk
Max Burpees in Remaining Time.
Max Burpees in Remaining Time.
Notes
Coaching Notes
Form: When Running Focus on an Upright Posture, Relaxed Shoulders, a Slight Forward Lean From the Ankles, and a Mid Foot Strike Under the Hips.
Stimulus: This Is a Cardio Bodyweight Workout. Run at a Pace You Could Do Double the Distance, so You Have Something Left to Do Burpees for a Handful of Minutes.
Form: When Running Focus on an Upright Posture, Relaxed Shoulders, a Slight Forward Lean From the Ankles, and a Mid Foot Strike Under the Hips.
Stimulus: This Is a Cardio Bodyweight Workout. Run at a Pace You Could Do Double the Distance, so You Have Something Left to Do Burpees for a Handful of Minutes.