Bootcamp
Monday, April 17th, 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
22-16-10
Competitive
Front Rack Barbell Lunges (95 / 65)
Ring Dips
Ring Dips
Performance
Front Rack Barbell Lunges (65 / 45)
Feet Assisted Ring Dips
Feet Assisted Ring Dips
Lifestyle
Front Rack Barbell Lunges
Push-ups - Toughest possible variation for 10 unbroken reps
Push-ups - Toughest possible variation for 10 unbroken reps