Bootcamp
Friday, February 23rd, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Extra ROM KB Pull Over
Band Overhead Tricep Extension
Lunges
Long Jumps
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 50% 1RM or Build Weight
3 Deadlift @ Approx. 60% 1RM or Build Weight
1 Deadlift @ Approx. 65% 1RM or Build Weight
- Into -
1 Round / 20 Seconds Each
Extra ROM KB Pull Over
Band Overhead Tricep Extension
Lunges
Long Jumps
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 50% 1RM or Build Weight
3 Deadlift @ Approx. 60% 1RM or Build Weight
1 Deadlift @ Approx. 65% 1RM or Build Weight
Strength
In 7 Minutes Build to a Heavy 5 Deadlift
- Rest 2 Minutes -
1 Set x Max Reps @ 10% Less Than the Weight of Your Last Set of 5
30 Seconds Work / 1 Minute Rest x 4 Rounds
Farmer Hold
- Rest 2 Minutes -
1 Set x Max Reps @ 10% Less Than the Weight of Your Last Set of 5
30 Seconds Work / 1 Minute Rest x 4 Rounds
Farmer Hold
WOD
Workout Format
AMRAP 15
Competitive
9 Pull-Ups
15 Wall Balls
21 Cals Air Bike
15 Wall Balls
21 Cals Air Bike
Performance
9 Jumping Pull-Ups
15 Wall Balls
16 Cals Air Bike
15 Wall Balls
16 Cals Air Bike
Lifestyle
9 Ring Rows
15 Wall Balls
2 Minutes Air Bike
15 Wall Balls
2 Minutes Air Bike
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 - 3 Rounds Of:
2 Pull-Ups
4 Wall Balls
5 Cals Air Bike (Only Do This on the First Round)
1 - 3 Rounds Of:
2 Pull-Ups
4 Wall Balls
5 Cals Air Bike (Only Do This on the First Round)