Bootcamp
Friday, April 5th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Band Good Mornings
Band Pull Aparts
Band Overhead Press
Dynamic Squats
Elephant Walk
Calf Raises
-Into-
3 Minutes to Perform
15 Empty Bar Deadlifts
8 Deadlifts @ Approx. 40% 1RM or Build Weight
6 Deadlifts @ Approx. 50% 1RM or Build Weight
- Into -
30 Seconds Work / 5 Seconds Rest
Band Good Mornings
Band Pull Aparts
Band Overhead Press
Dynamic Squats
Elephant Walk
Calf Raises
-Into-
3 Minutes to Perform
15 Empty Bar Deadlifts
8 Deadlifts @ Approx. 40% 1RM or Build Weight
6 Deadlifts @ Approx. 50% 1RM or Build Weight
Strength
Deadlift
Every 2 Minutes on the Minute X 4 Rounds
15 Deadlifts @ Moderate Weight
30 Seconds Work / 30 Seconds Rest X 5 Rounds
Dead hang
Every 2 Minutes on the Minute X 4 Rounds
15 Deadlifts @ Moderate Weight
30 Seconds Work / 30 Seconds Rest X 5 Rounds
Dead hang
WOD
Workout Format
AMRAP 15
Competitive
10 Shuttle Runs
10 Burpees Over Db
10 Db Ground to Overhead (70/50)
*Add 2 Reps to Ground to Overhead Each Round
10 Burpees Over Db
10 Db Ground to Overhead (70/50)
*Add 2 Reps to Ground to Overhead Each Round
Performance
10 Shuttle Runs
10 Burpees Over Db
10 Db Ground to Overhead (50/35)
*Add 2 Reps to Ground to Overhead Each Round
10 Burpees Over Db
10 Db Ground to Overhead (50/35)
*Add 2 Reps to Ground to Overhead Each Round
Lifestyle
10 Shuttle Runs
10 Db Hop Overs
10 Db Ground to Overhead
*Add 2 Reps to Ground to Overhead Each Round
(Try not to break the toes to bar more than once per set.)
10 Db Hop Overs
10 Db Ground to Overhead
*Add 2 Reps to Ground to Overhead Each Round
(Try not to break the toes to bar more than once per set.)
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Shuttle Runs
3 Burpees Over Db
2 Db Ground to Overhead (Build Weight)
1 Shuttle Runs
3 Burpees Over Db
2 Db Ground to Overhead (Build Weight)