Bootcamp
Monday, April 10th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest x 2 rounds
Skipping
Body Weight Squat Hold
Side Lunges
Medball Squat
Medball Push Press
Back Squat Demo/ Practice/ Form checks
Skipping
Body Weight Squat Hold
Side Lunges
Medball Squat
Medball Push Press
Back Squat Demo/ Practice/ Form checks
Strength
Back Squats
Every 2.5 minute on the minute x 3 rounds
Back Squats x 8 reps / build
Sandbag Hug
1 minute work / 1 minute rest x 3 rounds
Every 2.5 minute on the minute x 3 rounds
Back Squats x 8 reps / build
Sandbag Hug
1 minute work / 1 minute rest x 3 rounds
WOD
Workout Format
AMRAP 15
Competitive
1000m Row - Buy-in (only do once)
2 bench press (155 / 95)
15 sit-ups
*add 2 reps to bench press each round
2 bench press (155 / 95)
15 sit-ups
*add 2 reps to bench press each round
Performance
1000m Row - Buy-in (only do once)
2 bench press (95 / 65)
15 sit-ups
*add 2 reps to bench press each round
2 bench press (95 / 65)
15 sit-ups
*add 2 reps to bench press each round
Lifestyle
4 minute Row - Buy-in (only do once)
2 bench press
15 sit-ups
*add 2 reps to bench press each round
2 bench press
15 sit-ups
*add 2 reps to bench press each round