Bootcamp
Friday, November 22nd, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 Hang Muscle Snatches
10 Dynamic Squats
10 Prone Cobras
10 Overhead Squats
30-Second Arm Circles
-Into-
2 Rounds:
12 Hang Muscle Snatches
10 Dynamic Squats
10 Prone Cobras
10 Overhead Squats
30-Second Arm Circles
Strength
Deadlifts
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps
Plank
EMOM x 4 Rounds x 30 Seconds
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps
Plank
EMOM x 4 Rounds x 30 Seconds
WOD
Workout Format
AMRAP 16 ~ In Pairs ~ Share Work
Competitive
12 Thrusters (105/75)
12 Burpee Over Bar
24 Deadlifts (105/75)
12 Burpee Over Bar
24 Deadlifts (105/75)
Performance
12 Thrusters (95/65)
12 Burpee Over Bar
24 Deadlifts (95/65)
12 Burpee Over Bar
24 Deadlifts (95/65)
Lifestyle
12 Thrusters
12 Burpee Over Bar
24 Deadlifts
12 Burpee Over Bar
24 Deadlifts