Bootcamp
Monday, April 3rd, 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
5 Rounds for Time
Competitive
20/15 cal Bike
10 Pistol Squats
5 Box Jumps (24 / 20)
Rest 1 minute
10 Pistol Squats
5 Box Jumps (24 / 20)
Rest 1 minute
Performance
15/10 cal Bike
10 Lunges
5 Box Jumps or Step-ups (20 / 16)
Rest 1 minute
10 Lunges
5 Box Jumps or Step-ups (20 / 16)
Rest 1 minute
Lifestyle
1 minute Bike or Row
10 Lunges
5 Box Sep-ups
Rest 1 minute
10 Lunges
5 Box Sep-ups
Rest 1 minute