Bootcamp
Friday, December 15th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength Warm-up
Every Minute on the Minute X 3 Minutes
12 Empty Bar Deadlifts
8 Deadlifts
4 Deadlifts
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength Warm-up
Every Minute on the Minute X 3 Minutes
12 Empty Bar Deadlifts
8 Deadlifts
4 Deadlifts
Strength
Deadlifts
Build to a Heavy 8 Reps in 10 Minutes
Build to a Heavy 8 Reps in 10 Minutes
WOD
Workout Format
In Pairs for Time
12-10-8-6-4
12-10-8-6-4
Competitive
Sync Squat Snatches (95/65)
Sync Bar Facing Burpees
Sync Bar Facing Burpees
Performance
Sync Squat Snatches (45/35)
Sync Bar Facing Burpees
Sync Bar Facing Burpees
Lifestyle
Sync Front Squat
Sync Bar Facing No Push-up Burpees
Sync Bar Facing No Push-up Burpees
Conditioning Warm-Up
Every Minute on the Minute X 5 Minutes
3 Squat Snatches
5 Bar Facing Burpees
3 Squat Snatches
5 Bar Facing Burpees