Bootcamp
Friday, November 29th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Opener, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
- Into -
8 Air Squats
8 Wall Balls
1 Minute Row
1 Minute Burpees
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Opener, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
- Into -
8 Air Squats
8 Wall Balls
1 Minute Row
1 Minute Burpees
Strength
Deadlifts
Every 1:30 Minutes:
1) 40% 1RM, 8 Reps
2) 50% 1RM, 6 Reps
3) 60% 1RM, 4 Reps
4) 65% 1RM, 2 Reps
5) 70% 1RM, 1 Rep
6) 75% 1RM, 1 Rep
7) 80% 1RM, 1 Rep
- Into -
Every 2:30 on the Minute:
3 Sets at 85% 1RM, 3–5 Reps
Every 1:30 Minutes:
1) 40% 1RM, 8 Reps
2) 50% 1RM, 6 Reps
3) 60% 1RM, 4 Reps
4) 65% 1RM, 2 Reps
5) 70% 1RM, 1 Rep
6) 75% 1RM, 1 Rep
7) 80% 1RM, 1 Rep
- Into -
Every 2:30 on the Minute:
3 Sets at 85% 1RM, 3–5 Reps
WOD
Workout Format
In Teams of 4
Competitive
120 Wall Balls (20/14)
120 Cal Row
80 Burpees (2 Partners Sync)
120 Cal Row
80 Burpees (2 Partners Sync)
Performance
120 Wall Balls (14/10)
120 Cal Row
80 Burpees (2 Partners Sync)
120 Cal Row
80 Burpees (2 Partners Sync)
Lifestyle
80 Wall Balls
80 Cal Row
80 Burpees
80 Cal Row
80 Burpees