Bootcamp
Monday, April 8th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
-Into-
30 Seconds Work / 5 Seconds Rest
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Band Pull Aparts
Band Pull Downs
Alternating Lunges
Air Squats
-Into-
5 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight
-Into-
30 Seconds Work / 5 Seconds Rest
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Band Pull Aparts
Band Pull Downs
Alternating Lunges
Air Squats
-Into-
5 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight
Strength
Back Squats
In 7 Minutes Build to a Heavy 3 Barbell Back Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3
Every 1:30 on the Minute X 3 Rounds
6 Split Squats per Side
In 7 Minutes Build to a Heavy 3 Barbell Back Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3
Every 1:30 on the Minute X 3 Rounds
6 Split Squats per Side
WOD
Workout Format
4 Rounds For Time (12 Minute Time Cap)
Competitive
10 Thrusters (95/65)
10/8 Cal Air Bike
10/8 Cal Air Bike
Performance
10 Thrusters (75/55)
8/6 Cal Air Bike
8/6 Cal Air Bike
Lifestyle
10 Thrusters
45 Seconds Air Bike
45 Seconds Air Bike
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
(Suggested Warm-up)
5 Front Squats
5 Push Press
2 Thrusters
20 Seconds Air Bike
(Suggested Warm-up)
5 Front Squats
5 Push Press
2 Thrusters
20 Seconds Air Bike