Bootcamp
Friday, August 9th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Deadlifts ~ 12 Minutes
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
2 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
2 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds
WOD
Workout Format
Complete In Pairs ~ Sharing Work
Competitive
1600M Sand Bag Carry (50/40)
100 Sand Bag Squats
100 Sand Bag Shoulder to Shoulder
100 Sand Bag Squats
100 Sand Bag Shoulder to Shoulder
Performance
1000M Sand Bag Carry (35/25)
100 Sand Bag Squats
100 Sand Bag Shoulder to Shoulder
100 Sand Bag Squats
100 Sand Bag Shoulder to Shoulder
Lifestyle
800M Sand Bag Carry
100 Sand Bag Squats
100 Sand Bag Shoulder to Shoulder
100 Sand Bag Squats
100 Sand Bag Shoulder to Shoulder
Competitive
100 Wallball Shots (20/14)
100 Situps
200 Double Unders
100 Pushups
- into -
400m Run Together
100 Situps
200 Double Unders
100 Pushups
- into -
400m Run Together
Performance
100 Wallball Shots (14/10)
100 Situps
200 Double Unders or 300 Single Unders
100 Pushups
- into -
400m Run Together
100 Situps
200 Double Unders or 300 Single Unders
100 Pushups
- into -
400m Run Together
Lifestyle
80 Wallball Shots
80 Situps
200 Single Unders
80 Elevated Pushups
- into -
200m Run Together
80 Situps
200 Single Unders
80 Elevated Pushups
- into -
200m Run Together
Notes
2 Rounds
15 Band Good Morning
15 Band Overhead Press
15 Air Squats
30 Second Plank
15 Empty Bar Stiff Leg Deadlift
15 Band Good Morning
15 Band Overhead Press
15 Air Squats
30 Second Plank
15 Empty Bar Stiff Leg Deadlift