Bootcamp
Friday, July 26th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Deadlifts ~ 12 Minutes
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
3 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds
-into-
Complete the Following at Your Own Pace Within 8 Minutes
High Plank Shoulder Taps
3 Sets X 30-90 Seconds / Res 60 Seconds
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
3 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds
-into-
Complete the Following at Your Own Pace Within 8 Minutes
High Plank Shoulder Taps
3 Sets X 30-90 Seconds / Res 60 Seconds
WOD
Workout Format
For Time ~ In Pairs
8 Rounds
8 Rounds
Competitive
Partner A: 100M Run
Partner B: AMRAP DB Snatches (60/40)
Partner B: AMRAP DB Snatches (60/40)
Performance
Partner A: 80M Run
Partner B: AMRAP DB Snatches (40/30)
Partner B: AMRAP DB Snatches (40/30)
Lifestyle
Partner A: 60M Run
Partner B: AMRAP DB Deadlifts
Partner B: AMRAP DB Deadlifts
Notes
200M Run
30 Second High Plank
15 Single Db Deadlift
200M Run
30 Second High to Low Plank
15 Db Snatch
100M Run
8 Db Snatch at a Heavier Weight
30 Second High Plank
15 Single Db Deadlift
200M Run
30 Second High to Low Plank
15 Db Snatch
100M Run
8 Db Snatch at a Heavier Weight