Bootcamp
Friday, June 16th, 2023 - Bootcamp
General Warm-Up
30 Seconds Work / 10 Seconds Rest X 2 Rounds
Jumping Jacks
Pvc Pass Overs
Pvc Split Jerk
Push-up Negatives
Scap Pull-Ups
Alternating Lunges
Jumping Jacks
Pvc Pass Overs
Pvc Split Jerk
Push-up Negatives
Scap Pull-Ups
Alternating Lunges
Strength
Every 1:30 Minutes on the Minute X 5 Rounds
3 Split Jerk
Coach Notes: All Sets Should Be Done at the Same Weight. No More Than 80% 1RM
3 Split Jerk
Coach Notes: All Sets Should Be Done at the Same Weight. No More Than 80% 1RM
WOD
Workout Format
For Time - In Pairs
Competitive
2 Rounds
30 Box Jumps (24/20)
30 Pull-Ups
30 Kettlebell Swings (50/35)
30 Lunges
30 Toes to Bar
30 Push Presses (45/35)
30 KB Deadlifts (50/35)
30 Wall Ball Shots (20/14)
30 Burpees
30 Double-Unders
30 Box Jumps (24/20)
30 Pull-Ups
30 Kettlebell Swings (50/35)
30 Lunges
30 Toes to Bar
30 Push Presses (45/35)
30 KB Deadlifts (50/35)
30 Wall Ball Shots (20/14)
30 Burpees
30 Double-Unders
Performance
2 Rounds
30 Box Jumps (24/20)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/25)
30 Lunges
30 Knees Raises
30 Push Presses (45/35)
30 KB Deadlift (35/25)
30 Wall Ball Shots (20/14)
30 Burpees
50 Single Unders
30 Box Jumps (24/20)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/25)
30 Lunges
30 Knees Raises
30 Push Presses (45/35)
30 KB Deadlift (35/25)
30 Wall Ball Shots (20/14)
30 Burpees
50 Single Unders
Lifestyle
2 Rounds
30 Box Step Overs
30 Ring Rows
30 Kettlebell Swings
30 Lunges
30 Knees Raises
30 Push Presses
30 KB Deadlift
30 Wall Ball Shots
30 No Push-up Burpees
50 Single Unders
30 Box Step Overs
30 Ring Rows
30 Kettlebell Swings
30 Lunges
30 Knees Raises
30 Push Presses
30 KB Deadlift
30 Wall Ball Shots
30 No Push-up Burpees
50 Single Unders