Monday, December 16th, 2024 – Bootcamp

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Leg Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
Arm Swings 30 Seconds
Alternating Lunge With a Twist 60 Seconds

-Into-
2 Rounds / Rest 20 Seconds Between Movements
15 Air Squats
10 Goblet Squats
5 Front Squats
5 Snatch
5 Box Jump or Step Ups
10 Ring Rows

Strength

Front Squat

In 30 Minutes Test Your 1 Rep Max
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

12 Minute AMRAP