Bootcamp
Friday, November 17th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts
Strength
Deadlifts
Build to a Heavy 8 Reps in 10 Minutes
Build to a Heavy 8 Reps in 10 Minutes
WOD
Workout Format
3 Rounds For Time
Competitive
15 Toes to Bar
10 Double Db Thrusters (35/25)
15/12 Cal Air Bike
Rest 2 Minutes
10 Double Db Thrusters (35/25)
15/12 Cal Air Bike
Rest 2 Minutes
Performance
15 Hanging Leg Raises
10 Double Db Thrusters (25/15)
15/12 Cal Air Bike
Rest 2 Minutes
10 Double Db Thrusters (25/15)
15/12 Cal Air Bike
Rest 2 Minutes
Lifestyle
15 Hanging Knee Raises
10 Double Db Thrusters
45 Second Air Bike
Rest 2 Minutes
10 Double Db Thrusters
45 Second Air Bike
Rest 2 Minutes
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up