Bootcamp
Friday, December 13th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Hip Circles 30 Seconds per Side
Leg Swings 30 Seconds per Side
Forward Fold 30 Seconds
Alternating Lunge With a Twist 60 Seconds
Cat Cow 30 Seconds
-Into-
15 Glute Bridge
30 Seconds Hollow Hold
10 Bird Dog per Side
10 Deadbug per Side
10 Empty Bar Deadlift
-Into-
Hip Circles 30 Seconds per Side
Leg Swings 30 Seconds per Side
Forward Fold 30 Seconds
Alternating Lunge With a Twist 60 Seconds
Cat Cow 30 Seconds
-Into-
15 Glute Bridge
30 Seconds Hollow Hold
10 Bird Dog per Side
10 Deadbug per Side
10 Empty Bar Deadlift
Strength
Deadlifts
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
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
Workout Format
AMRAP 12 Minutes ~ In Pairs ~ Split Work
Competitive
10 Single Arm Db Snatches (70/50)
20 Burpees
30 Cal Air Bike
20 Burpees
30 Cal Air Bike
Performance
10 Single Arm Db Snatches (50/35)
20 Burpees
24 Cal Air Bike
20 Burpees
24 Cal Air Bike
Lifestyle
10 Single Arm Db Snatches
20 No Push-up Burpees
18 Cal Air Bike
20 No Push-up Burpees
18 Cal Air Bike