Wednesday, May 7th, 2025 - Bootcamp
General Warm-Up
Mobility:
30 Seconds Arm Swings
30 Seconds Wall Slides
30 Seconds Wrist Stretch
30 Seconds Pvc Pass Throughs
30 Seconds Prayer Stretch
30 Seconds Pvc Behind the Neck Press
Movement Prep:
200M Run
10 Reps Box Step Up
5 Rep Box Jumps
10 Reps Deadbug per Side
8 Reps Inchworm to Push Up
10 Reps Split Squat per Side
20 Reps Band Pull Apart
5 Reps Quick Split Jerks No Bar per Side
30 Seconds Arm Swings
30 Seconds Wall Slides
30 Seconds Wrist Stretch
30 Seconds Pvc Pass Throughs
30 Seconds Prayer Stretch
30 Seconds Pvc Behind the Neck Press
Movement Prep:
200M Run
10 Reps Box Step Up
5 Rep Box Jumps
10 Reps Deadbug per Side
8 Reps Inchworm to Push Up
10 Reps Split Squat per Side
20 Reps Band Pull Apart
5 Reps Quick Split Jerks No Bar per Side
Strength
Movement: Bench Press
Sets X Reps: 3 Sets X 7 Reps Building Weight / Rest 1.5 Minutes
Movement: Split Jerk From Rack
Sets X Reps: 5 Sets X 1 Reps @ 75% 1 Rep Max / Rest 1.5 Minutes
Sets X Reps: 3 Sets X 7 Reps Building Weight / Rest 1.5 Minutes
Movement: Split Jerk From Rack
Sets X Reps: 5 Sets X 1 Reps @ 75% 1 Rep Max / Rest 1.5 Minutes
WOD
Workout Format
For Time
COMPETITVE
14-12-10-8-6 Box Jumps
200M Run
COMPETITVE
14-12-10-8-6 Box Jumps
200M Run
Performance
16-14-12-10-8 Box Step Ups
200M Run
200M Run
Lifestyle
14-12-10-8-6 Box Step UPS
150M Run
150M Run
Notes
Coaching Notes
Form: Focus On Jumping High During the Box Jump So as to Not Hit Your Shins off the Side or Trip.
Stimulus: This Is a Pretty Pretty High Intensity Workout, the Run Should Be Quick but Also May Need to Be Used as Recovery After the Box Jumps.
Form: Focus On Jumping High During the Box Jump So as to Not Hit Your Shins off the Side or Trip.
Stimulus: This Is a Pretty Pretty High Intensity Workout, the Run Should Be Quick but Also May Need to Be Used as Recovery After the Box Jumps.