Bootcamp
Friday, December 1st, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts
Strength
Deadlifts
Build to a Heavy 2 Reps in 10 Minutes
Build to a Heavy 2 Reps in 10 Minutes
WOD
Workout Format
For Distance 2 Sets Of / Rest 4 Minutes Between Sets
5 Rounds
5 Rounds
Competitive
1 Minute Row
30 Seconds Rest
30 Seconds Rest
Performance
1 Minute Row
30 Seconds Rest
30 Seconds Rest
Lifestyle
1 Minute Row
30 Seconds Rest
30 Seconds Rest
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
30 Second Row
30 Second Row