Bootcamp
Monday, February 12th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
-Into-
1 Rounds / 20 Seconds Each
PVC Wrist Stretch
Dynamic Squat
Db Pull Overs
Seated on Bench Good Morning
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Front Squat
8 Barbell Front Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Front Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Front Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Front Squat @ Approx. 65% 1RM or Build Weight
-Into-
1 Rounds / 20 Seconds Each
PVC Wrist Stretch
Dynamic Squat
Db Pull Overs
Seated on Bench Good Morning
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Front Squat
8 Barbell Front Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Front Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Front Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Front Squat @ Approx. 65% 1RM or Build Weight
Strength
Front Squat
Every 2 Minutes on the Minute X 3 Rounds
Front Squat 5 Reps @ Approx. 65% 1RM or Build Each Set
Every 4 Minutes on the Minute X 3 Rounds
Db Walking Lunges X 12 Reps per Side
Barbell Siff Leg Deadlifts X 8 Reps
Every 2 Minutes on the Minute X 3 Rounds
Front Squat 5 Reps @ Approx. 65% 1RM or Build Each Set
Every 4 Minutes on the Minute X 3 Rounds
Db Walking Lunges X 12 Reps per Side
Barbell Siff Leg Deadlifts X 8 Reps
WOD
Workout Format
As Many Reps As Possible ~ 12 Minutes
21-15-9
21-15-9
Competitive
Deadlifts (135/95)
Handstand Push-Ups
Row Cals
Handstand Push-Ups
Row Cals
Performance
Deadlifts (95/65)
Hand Release Push-Ups
Row Cals
Hand Release Push-Ups
Row Cals
Lifestyle
Deadlifts
Elevated Push-Ups
Row Cals
Elevated Push-Ups
Row Cals
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
4 Deadlifts
2 Handstand Push-Ups
20 Sec Row
4 Deadlifts
2 Handstand Push-Ups
20 Sec Row