Bootcamp
Friday, January 12th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 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
In 4 Minutes Perform 2 Sets of the Following:
10 Empty Bar Deadlift
6 Deadlift (Light Weight)
3 Deadlift (4 Rep Working Weight)
- Into -
2 Rounds / 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
In 4 Minutes Perform 2 Sets of the Following:
10 Empty Bar Deadlift
6 Deadlift (Light Weight)
3 Deadlift (4 Rep Working Weight)
Strength
Deadlifts
Build to a Heavy 4 Reps in 10 Minutes
Build to a Heavy 4 Reps in 10 Minutes
WOD
Workout Format
For Time
Competitive
21-15-9
Push Press (95/65)
Deficit Push-Ups (On 45 lbs Plates)
Air Bike Cals
Push Press (95/65)
Deficit Push-Ups (On 45 lbs Plates)
Air Bike Cals
Performance
21-15-9
Push Press (45/35)
Push-Ups
Air Bike Cals
Push Press (45/35)
Push-Ups
Air Bike Cals
Lifestyle
21-15-9
Push Press
Elevated Push-Ups
15-9-6
Air Bike Cals
Push Press
Elevated Push-Ups
15-9-6
Air Bike Cals
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Push Press (95/65)
5 Deficit Push-Ups (On 45 lbs Plates)
20 sec. Air Bike
5 Push Press (95/65)
5 Deficit Push-Ups (On 45 lbs Plates)
20 sec. Air Bike