Bootcamp
Wednesday, August 20th, 2025 - Bootcamp
General Warm-Up
Repeat for 5 Minutes
50 Jumping Jacks
12 Empty Bar or PVC Muscle Cleans
12 Empty Bar or PVC Front Squats
50 Jumping Jacks
12 Empty Bar or PVC Muscle Cleans
12 Empty Bar or PVC Front Squats
Bent Over Barbell Row
Every 3 minutes on the minute
5-5-5 (heavy)
Kipping Pull Up / Strict Pull Up / Banded Pull Up / Ring Row
5 reps Every 30 seconds x 5 sets x 2 rounds / rest 2 minutes between rounds
5-5-5 (heavy)
Kipping Pull Up / Strict Pull Up / Banded Pull Up / Ring Row
5 reps Every 30 seconds x 5 sets x 2 rounds / rest 2 minutes between rounds
WOD
Workout Format
15 Min AMRAP
COMPETITVE
400m Run
20 Hang Power Cleans (75/55)
10 Wall Balls (20/14)
COMPETITVE
400m Run
20 Hang Power Cleans (75/55)
10 Wall Balls (20/14)
Performance
300m Run
20 Hang Power Cleans (45/35)
10 Wall Balls (14/10)
20 Hang Power Cleans (45/35)
10 Wall Balls (14/10)
Lifestyle
200m Run
20 Hang Power Cleans
10 Air Squats
20 Hang Power Cleans
10 Air Squats
Notes
Cool Down & Dismissal
100m Walk
Quad Stretch x 60 seconds per side
Cross Body Shoulder Stretch x 60 seconds per side
Calf Stretch x 60 seconds per side
100m Walk
Quad Stretch x 60 seconds per side
Cross Body Shoulder Stretch x 60 seconds per side
Calf Stretch x 60 seconds per side