Bootcamp
Friday, December 6th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Opener, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
- Into -
3 Rounds:
8 Deadlifts (Add Weight Each Round)
2-Length Farmer Carries
Plank Hold, 60 Seconds
Echo Bike, 60 Seconds
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Opener, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
- Into -
3 Rounds:
8 Deadlifts (Add Weight Each Round)
2-Length Farmer Carries
Plank Hold, 60 Seconds
Echo Bike, 60 Seconds
Strength
Deadlifts
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
9. 90% 1RM x 1 Rep
- Into -
Every 2:30 on the Minute:
3 Sets at 95% 1RM, 1–2 Reps
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
9. 90% 1RM x 1 Rep
- Into -
Every 2:30 on the Minute:
3 Sets at 95% 1RM, 1–2 Reps
WOD
Workout Format
20 Minute AMRAP ~ In Pairs ~ Split Work
Competitive
40 Deadlifts (155/115)
40 Calorie Echo Bike
40 Farmer’s Carries (60/45)
40 Calorie Echo Bike
40 Farmer’s Carries (60/45)
Performance
40 Deadlifts (135/95)
30 Calorie Echo Bike
40 Farmer’s Carries (50/35)
30 Calorie Echo Bike
40 Farmer’s Carries (50/35)
Lifestyle
30 Deadlifts
20 Calorie Echo Bike
30 Farmer Carries
20 Calorie Echo Bike
30 Farmer Carries