Bootcamp
Wednesday, May 28th, 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
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: Sit UPS
5 Reps: Push Up
5 Reps: Pull Up or Scaled Equivalent
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
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: Sit UPS
5 Reps: Push Up
5 Reps: Pull Up or Scaled Equivalent
Strength
Split Jerk
Sets X Reps: 6 Sets X 1 Rep @ 80% / E2MOM
Bench Press
Sets X Reps: 1 Sets X AMRAP Reps @ 60% 1 Rep Max
Sets X Reps: 6 Sets X 1 Rep @ 80% / E2MOM
Bench Press
Sets X Reps: 1 Sets X AMRAP Reps @ 60% 1 Rep Max
WOD
Workout Format
For Time
COMPETITVE
10 Rounds
10 Sit Ups
8 Push Ups
6 Pull Ups
COMPETITVE
10 Rounds
10 Sit Ups
8 Push Ups
6 Pull Ups
Performance
10 Rounds
10 Sit Ups
8 Elevated or Knee Push Ups
6 Jumping Pull Ups
10 Sit Ups
8 Elevated or Knee Push Ups
6 Jumping Pull Ups
Lifestyle
8 Rounds
10 Sit Ups or Crunches
8 Elevated or Knee Push Ups
6 Ring Row
10 Sit Ups or Crunches
8 Elevated or Knee Push Ups
6 Ring Row
Notes
Coaching Notes:
Stimulus: Chip Away at the Rounds of This Bodyweight Workout. It’s Higher Volume but With the Quick Cycle You Shouldn’t Have to Break Much Until You’re Close to the End.
Stimulus: Chip Away at the Rounds of This Bodyweight Workout. It’s Higher Volume but With the Quick Cycle You Shouldn’t Have to Break Much Until You’re Close to the End.