Bootcamp
Friday, March 22nd, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts
Deadbugs (Focus on Core Bracing Not Moving Your Arms or Legs)
- Into -
3 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 30% 1RM or Build Weight
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts
Deadbugs (Focus on Core Bracing Not Moving Your Arms or Legs)
- Into -
3 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 30% 1RM or Build Weight
Strength
Deadlift
In 7 Minutes Build to a Heavy 3 Deadlift
- Rest 2 Minutes -
1 Set x Max Reps @ 15% Less Than the Weight of Your Last Set of 3
In 7 Minutes Build to a Heavy 3 Deadlift
- Rest 2 Minutes -
1 Set x Max Reps @ 15% Less Than the Weight of Your Last Set of 3
WOD
Workout Format
AMRAP 15
Competitive
20 Box Jump Overs
10 Toes to Bar
5 Bodyweight Man Makers
10 Toes to Bar
5 Bodyweight Man Makers
Performance
20 Box Jump Overs or Step Overs
10 Knees to Chest
5 Bodyweight Man Makers
10 Knees to Chest
5 Bodyweight Man Makers
Lifestyle
20 Box Step Overs
10 Knee Raises
5 Burpees
Rest 90 Seconds
(Try not to break the toes to bar more than once per set.)
10 Knee Raises
5 Burpees
Rest 90 Seconds
(Try not to break the toes to bar more than once per set.)
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Box Step Up
1 Box Step Jump
1 Box Jump
2 Box Jump Overs
3 Toes to Bar
1 Bodyweight Man Maker
1 Box Step Up
1 Box Step Jump
1 Box Jump
2 Box Jump Overs
3 Toes to Bar
1 Bodyweight Man Maker