Bootcamp
Thursday, July 24th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes At An Easy Pace
10 Scap Pull Ups
12 Push Ups At Any Level
15 Sit Ups
30 Jumping Jacks
10 Scap Pull Ups
12 Push Ups At Any Level
15 Sit Ups
30 Jumping Jacks
Strength
Overhead Press
Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes
Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes
Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes
Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes
WOD
Workout Format
AMRAP 12 Minutes
Competitive
12 Toes to Bar
Air Bike (30/25)
Air Bike (30/25)
Performance
12 Hanging Leg Raises
Air Bike (25/20)
Air Bike (25/20)
Lifestyle
12 Hanging Or Lying Knee Raises
Air Bike 2 Minutes Max
Air Bike 2 Minutes Max
Notes
2 Rounds To Be Completed Within 5 Minutes
Round 1
15 Kip Swings
10 Leg Raises
30 seconds Air Bike
Round 2
5 Toes To Bar
30 Seconds Air Bike
Round 1
15 Kip Swings
10 Leg Raises
30 seconds Air Bike
Round 2
5 Toes To Bar
30 Seconds Air Bike
Notes
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Across The Chest Shoulder Stretch X 30 Seconds Per Side
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Across The Chest Shoulder Stretch X 30 Seconds Per Side