Bootcamp
Friday, January 5th, 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 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 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
AMRAP 20, In Pairs, Split Reps
Competitive
50 Burpee Pull-Ups
100 KB Swings (50/35)
50 Push Press (95/65)
100 KB Swings (50/35)
50 Push Press (95/65)
Performance
50 Burpee Ring Row
100 KB Swings (35/25)
50 Push Press (65/45)
100 KB Swings (35/25)
50 Push Press (65/45)
Lifestyle
50 No Push-up Burpee DB Rows
100 KB Swings
50 Push Press
100 KB Swings
50 Push Press
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Burpee Pull-Ups
10 KB Swings
5 Push Press
5 Burpee Pull-Ups
10 KB Swings
5 Push Press