Wednesday, November 27th, 2024 – Bootcamp

2 Minutes of Cardio or General Warm-up

-Into-

Arm Swings, 60 Seconds
Scorpion Stretch, 60 Seconds
Inchworm to Push-Up, 60 Seconds
Scap Pull-Ups, 60 Seconds
Ring Rows, 60 Seconds

– Into –
Push-Ups (Scaled), 60 Seconds
Band Lat Pulldowns, 60 Seconds
Assisted Ring Dips or Bench Dips, 60 Seconds
Wall Walks, 60 Seconds

Bench Press

Every 1:30 Minutes:

1) 40% 1RM, 8 Reps
2) 50% 1RM, 6 Reps
3) 60% 1RM, 4 Reps
4) 65% 1RM, 2 Reps
5) 70% 1RM, 1 Rep
6) 75% 1RM, 1 Rep
7) 80% 1RM, 1 Rep

– Into –
Every 2:30 Minutes:
3 Sets at 85% 1RM, 3–5 Reps

EMOM 12

COMPETITIVE

1) 20 Push-Ups
2) 12 Pull-Ups
3) 12 Ring Dips
4) 8 Handstand Push-Ups

PERFORMANCE

1) 20 Elevated or Full Push-Ups
2) 15 Ring Rows
3) 12 Bench Dips
4) 8 Pike Push-Ups

LIFESTYLE

1) 12 Elevated or Full Push-Ups
2) 12 Ring Rows
3) 10 Bench Dips
4) 6 Pike Push-Ups

WODs