Bootcamp
Monday, February 19th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
2 Rounds / 20 Seconds Each
Wrist Rotations
Band Pull Overs
KB Crush Grip Overhead Press
Dynamic Squats
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
2 Rounds / 20 Seconds Each
Wrist Rotations
Band Pull Overs
KB Crush Grip Overhead Press
Dynamic Squats
WOD
Workout Format
5 Rounds in Teams of 4
Competitive
8 Deficit Push-Ups Each
12 Jump Lunges Each
6 Pull-Ups Each
- Into -
100 Jump Squats
* Every Minute on the Minute *
3 Burpees
12 Jump Lunges Each
6 Pull-Ups Each
- Into -
100 Jump Squats
* Every Minute on the Minute *
3 Burpees
Performance
8 Push-Ups Each
12 Lunges Each
6 Pull-Ups or Jumping Pull-Ups Each
- Into -
100 Air Squats
* Every Minute on the Minute *
3 Burpees
12 Lunges Each
6 Pull-Ups or Jumping Pull-Ups Each
- Into -
100 Air Squats
* Every Minute on the Minute *
3 Burpees
Lifestyle
8 Each Elevated Push-Ups
12 Lunges Each
6 Jumping Pull-Ups or Ring Rows Each
- Into -
100 Assisted Squats
* Every Minute on the Minute *
3 No Push-up Burpees
12 Lunges Each
6 Jumping Pull-Ups or Ring Rows Each
- Into -
100 Assisted Squats
* Every Minute on the Minute *
3 No Push-up Burpees
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds Of:
5 Push-Ups
6 Lunges
3 Pull-Ups
3 Air Squats
2 Burpees
1-2 Rounds Of:
5 Push-Ups
6 Lunges
3 Pull-Ups
3 Air Squats
2 Burpees