Bootcamp
Friday, October 4th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
15 Band Good Mornings
12 Air Squats
10 Sit-Ups
-Into-
3 Rounds
15 Band Good Mornings
12 Air Squats
10 Sit-Ups
Strength
Deadlifts
Min 1) 5 Reps @ 40% 1RM
Min 2) 3 Reps @ 50% 1RM
Min 3) 1 Rep @ 60% 1RM
Min 4) AMRAP @ 70% 1RM
Min 1) 5 Reps @ 40% 1RM
Min 2) 3 Reps @ 50% 1RM
Min 3) 1 Rep @ 60% 1RM
Min 4) AMRAP @ 70% 1RM
WOD
Workout Format
For Time With A Partner
Competitive
30 Wall Balls (20/14)
60 Sit-Ups
90 KB Swings (50/35)
120 Double Unders
Every 2 Minutes Do 5 Sync Handstand Push-Ups
60 Sit-Ups
90 KB Swings (50/35)
120 Double Unders
Every 2 Minutes Do 5 Sync Handstand Push-Ups
Performance
30 Wall Balls (14/10)
60 Sit-Ups
90 KB Swings (35/25)
120 Double Unders Or 200 Single Unders
Every 2 Minutes Do 5 Sync Hand Release Push-Ups
60 Sit-Ups
90 KB Swings (35/25)
120 Double Unders Or 200 Single Unders
Every 2 Minutes Do 5 Sync Hand Release Push-Ups
Lifestyle
30 Wall Ball Squats
60 Sit-Ups
90 KB Swings
120 Single Unders
Every 2 Minutes Do 5 Sync Elevated Push-Ups
60 Sit-Ups
90 KB Swings
120 Single Unders
Every 2 Minutes Do 5 Sync Elevated Push-Ups