Bootcamp
Friday, January 19th, 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)
1 Deadlift (2 Rep Working 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)
1 Deadlift (2 Rep Working Weight)
Strength
Deadlifts
Build to a Heavy 2 Reps in 10 Minutes
Build to a Heavy 2 Reps in 10 Minutes
WOD
Workout Format
For Time ~ In Pairs
Competitive
10 Rounds
3 Burpee Pull-up Sync
6 Toes to Bar Sync
9 Box Jumps Sync
3 Burpee Pull-up Sync
6 Toes to Bar Sync
9 Box Jumps Sync
Performance
10 Rounds
3 Burpee Pull-up Sync
6 Knees to Chest Sync
9 Box Jumps or Steps Sync
3 Burpee Pull-up Sync
6 Knees to Chest Sync
9 Box Jumps or Steps Sync
Lifestyle
10 Rounds
3 Burpee Pull-up Sync
6 Knee Raies Sync
9 Box Step UPS Sync
3 Burpee Pull-up Sync
6 Knee Raies Sync
9 Box Step UPS Sync
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
1 Burpee Pull-up Sync
3 Toes to Bar Sync
4 Box Jumps Sync
1 Burpee Pull-up Sync
3 Toes to Bar Sync
4 Box Jumps Sync