Bootcamp
Monday, February 20th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 2 rounds
Arm Swings
Leg Swing (Left)
Leg Swing (Right)
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements with your partner
Arm Swings
Leg Swing (Left)
Leg Swing (Right)
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements with your partner
WOD
Workout Format
Happy Family Day
2 Rounds for Time in Pairs (split reps however)
2 Rounds for Time in Pairs (split reps however)
Competitive
100 Cal Row
80 Box Jumps
60 Single DB Push Press (50 / 35)
40 Single DB Lunges (50 / 35)
20 Burpee Pull-ups
10 Wall Walks
80 Box Jumps
60 Single DB Push Press (50 / 35)
40 Single DB Lunges (50 / 35)
20 Burpee Pull-ups
10 Wall Walks
Performance
100 Cal Row
80 Box Jumps or Step-ups
60 Single DB Push Press (35 / 25)
40 Single DB Lunges (35 / 25)
20 Burpee Jumping Pull-ups
10 Wall Walks (shorter distance)
80 Box Jumps or Step-ups
60 Single DB Push Press (35 / 25)
40 Single DB Lunges (35 / 25)
20 Burpee Jumping Pull-ups
10 Wall Walks (shorter distance)
Lifestyle
100 Cal Row
80 Box Step-ups
60 Single DB Push Press
40 Lunges
20 Ring Rows
10 Bear Crawl (1.5 meters)
80 Box Step-ups
60 Single DB Push Press
40 Lunges
20 Ring Rows
10 Bear Crawl (1.5 meters)