Bootcamp
Monday, December 18th, 2023 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Back Squat Empty Bar
6 Back Squat
3 Back Squat
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Back Squat Empty Bar
6 Back Squat
3 Back Squat
Strength
Back Squat
Build to a Heavy 6 in 10 Minutes
Build to a Heavy 6 in 10 Minutes
WOD
Workout Format
AMRAP 20
Competitive
5 Wall Walks
10 Hop Squats
10/8 Cals Row
* Add 5 Hop Squats and 10/8 Cals Each Round
10 Hop Squats
10/8 Cals Row
* Add 5 Hop Squats and 10/8 Cals Each Round
Performance
5 Scaled Wall Walks
10 Air Squats
10/8 Cals Row
* Add 5 Air Squats and 10/8 Cals Each Round
10 Air Squats
10/8 Cals Row
* Add 5 Air Squats and 10/8 Cals Each Round
Lifestyle
5 Inch Worms
10 Box Squats
10/8 Cals Row
* Add 5 Box Squats Each Round
10 Box Squats
10/8 Cals Row
* Add 5 Box Squats Each Round
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Wall Walks
5 Squat Hops
20 Second Row
2 Wall Walks
5 Squat Hops
20 Second Row