Bootcamp
Friday, February 2nd, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform 2 Sets of the Following:
10 Empty Bar Deadlift
6 Deadlift (Light Weight)
4 Deadlift (Light Weight)
2 Deadlift (Moderate Weight)
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform 2 Sets of the Following:
10 Empty Bar Deadlift
6 Deadlift (Light Weight)
4 Deadlift (Light Weight)
2 Deadlift (Moderate Weight)
Strength
Deadlifts
Build to a Heavy 1 Reps in 10 Minutes
Build to a Heavy 1 Reps in 10 Minutes
WOD
Workout Format
For Time ~ In Pairs
Competitive
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups Split
20 Sit-Ups Split
6 Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups Split
20 Sit-Ups Split
6 Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Performance
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups on Rings With Feet on Floor Split
20 Sit-Ups Split
6 Scaled Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups on Rings With Feet on Floor Split
20 Sit-Ups Split
6 Scaled Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Lifestyle
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Ring Rows
20 Sit-Ups Split
6 Inchworm Split
Cash-Out
4 Gym Lengths of Lunges Sync.
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Ring Rows
20 Sit-Ups Split
6 Inchworm Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
6 Lunges
3 Commando Pull-Ups Split
5 Sit-Ups Split
1 Wall Walks Split
6 Lunges
3 Commando Pull-Ups Split
5 Sit-Ups Split
1 Wall Walks Split