Bootcamp
Friday, May 5th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest x 2 rounds
Cardio of Choice
PVC Pass Throughs
Cat Cow
Push-up Negative
KB Deadlift
KB Swing
Strict Press Demo / Practice / Form Checks
Cardio of Choice
PVC Pass Throughs
Cat Cow
Push-up Negative
KB Deadlift
KB Swing
Strict Press Demo / Practice / Form Checks
Strength
Strict Press
Every 2 minute on the minute x 5 rounds
Strict Press x 5 reps / build
Strict Pull-ups / Band Pull-ups x 8 Reps
EMOM x 3
Every 2 minute on the minute x 5 rounds
Strict Press x 5 reps / build
Strict Pull-ups / Band Pull-ups x 8 Reps
EMOM x 3
WOD
Workout Format
For Time in Pairs - 16 minute Time Cap
Competitive
30 Box Jump Overs (split)
10 Rounds (split rounds)
10/7 cal Bike
6 Double DB Devil Press (35 / 20)
30 Box Jump Overs (split)
10 Rounds (split rounds)
10/7 cal Bike
6 Double DB Devil Press (35 / 20)
30 Box Jump Overs (split)
Performance
30 Box Step Overs (split)
10 Rounds (split rounds)
8/6 cal Bike
6 Double DB Devil Press (25 /10)
30 Box Step Overs (split)
10 Rounds (split rounds)
8/6 cal Bike
6 Double DB Devil Press (25 /10)
30 Box Step Overs (split)
Lifestyle
30 Box Step Overs (split)
10 Rounds (split rounds)
20 sec. Bike
6 Double DB Devil Press
30 Box Step Overs (split)
10 Rounds (split rounds)
20 sec. Bike
6 Double DB Devil Press
30 Box Step Overs (split)