Bootcamp
Friday, April 19th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 55% 1RM or Build Weight
3 Deadlift @ Approx. 65% 1RM or Build Weight
1 Deadlift @ Approx. 70% 1RM or Build Weight
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 55% 1RM or Build Weight
3 Deadlift @ Approx. 65% 1RM or Build Weight
1 Deadlift @ Approx. 70% 1RM or Build Weight
Strength
Deadlift
In 7 Minutes Build to a Heavy 3 Deadlift
Rest 2 Minutes
1 Set X Max Reps @ 15% Less Than the Weight of Your Last Set of 3
Every 1:30 on the Minute X 3 Rounds
6 Front Squats @ Moderate Weight
In 7 Minutes Build to a Heavy 3 Deadlift
Rest 2 Minutes
1 Set X Max Reps @ 15% Less Than the Weight of Your Last Set of 3
Every 1:30 on the Minute X 3 Rounds
6 Front Squats @ Moderate Weight
WOD
Workout Format
AMRAP 15
Competitive
12 Thrusters (95/65)
25/19 Cal Row
25/19 Cal Row
Performance
12 Thrusters (65/45)
20/15 Cal Row
20/15 Cal Row
Lifestyle
10 Thrusters
1:30 Row
1:30 Row
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
3 Front Squats
3 Push Press
3 Thrusters
20 Second Row
3 Front Squats
3 Push Press
3 Thrusters
20 Second Row