Bootcamp
Friday, November 8th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 Half Squat Hops
12 Ring Rows
10 Dynamic Squats
10 Prone Cobras
10 Glute Bridges
-Into-
2 Rounds:
12 Half Squat Hops
12 Ring Rows
10 Dynamic Squats
10 Prone Cobras
10 Glute Bridges
Strength
Deadlifts
Every Minute on the Minute:
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
6. 75% 1RM x 1 Rep
Then:
Every 2:15 Minutes:
7-9. 80% 1RM x 5 Reps
Plank
EMOM x 4 Rounds x 30 Seconds
Every Minute on the Minute:
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
6. 75% 1RM x 1 Rep
Then:
Every 2:15 Minutes:
7-9. 80% 1RM x 5 Reps
Plank
EMOM x 4 Rounds x 30 Seconds
WOD
Workout Format
For Time
21-15-9
21-15-9
Competitive
Deadlifts (155/110)
Box Jumps
Box Jumps
Performance
Deadlifts (135/95)
Box Jumps or Step-Ups
Box Jumps or Step-Ups
Lifestyle
Deadlifts
Box Step-Ups
Box Step-Ups