Bootcamp
Wednesday, October 22nd, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
10 Band Shoulder Press
10 Band Deadlift
30 Seconds Air Bike
10 Band Shoulder Press
10 Band Deadlift
30 Seconds Air Bike
Skill - Kipping Toes To Bar
Hanging Hollow To Arch Holds
Kip To Knee Raise
Kipping Knees To Chest
Kipping Toes To Bar
Kip To Knee Raise
Kipping Knees To Chest
Kipping Toes To Bar
WOD
Workout Format
22 Minute AMRAP ~ In Pairs ~ Split Reps
COMPETITVE
80 Push Press (75/50)
60 Burpees
40/30 Cal Air Bike
COMPETITVE
80 Push Press (75/50)
60 Burpees
40/30 Cal Air Bike
Performance
80 Push Press (45/35)
60 Burpees
40/30 Cal Air Bike
60 Burpees
40/30 Cal Air Bike
Lifestyle
50 Push Press (45/35)
40 Elevated Burpees
30/20 Cal Air Bike
40 Elevated Burpees
30/20 Cal Air Bike
Stimulus Points
Shoulder Endurance
Don’t Sprint The Bike
Don’t Sprint The Bike
Accessory
Every 1 Minute On The Minute X 3 Rounds
1). 12 Face Pulls
2). 15 Seconds Side Plank Clam Shell Per Side
1). 12 Face Pulls
2). 15 Seconds Side Plank Clam Shell Per Side
Notes
Cool Down & Dismissal
100m Walk
Shoulder Cross Body Stretch
Hip Flexor Stretch
100m Walk
Shoulder Cross Body Stretch
Hip Flexor Stretch