Bootcamp
Monday, February 5th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
-Into-
1 Rounds / 20 Seconds Each
Straddle Forward Fold in and Outs
Knee Over Toe Lunge Left
Knee Over Toe Lunge Right
Dynamic Squats
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 65% 1RM or Build Weight
-Into-
1 Rounds / 20 Seconds Each
Straddle Forward Fold in and Outs
Knee Over Toe Lunge Left
Knee Over Toe Lunge Right
Dynamic Squats
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 65% 1RM or Build Weight
Strength
Back Squat
Every 2 Minutes on the Minute X 3 Rounds
Back Squat 5 Reps @ Approx. 70% 1RM or Build Each Set.
Every 4 Minutes on the Minute X 3 Rounds
Rear Foot Elevated Split Squat 10 Reps per Side (Hold Onto Something for Balance if Needed)
Snatch Grip Deadlift X 8 Reps
Every 2 Minutes on the Minute X 3 Rounds
Back Squat 5 Reps @ Approx. 70% 1RM or Build Each Set.
Every 4 Minutes on the Minute X 3 Rounds
Rear Foot Elevated Split Squat 10 Reps per Side (Hold Onto Something for Balance if Needed)
Snatch Grip Deadlift X 8 Reps
WOD
Workout Format
For Time ~ 16 Minute Time Cap
Competitive
30-20-10-5
Squats
Sit-Ups
Cal Bike
Squats
Sit-Ups
Cal Bike
Performance
30-20-10-5
Squats
Sit-Ups
Cal Bike
Squats
Sit-Ups
Cal Bike
Lifestyle
20-15-10-5
Box Squats
Crunches
Cal Bike
Box Squats
Crunches
Cal Bike
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Squat Jumps
5 Sit-Ups
20 SEC Bike
5 Squat Jumps
5 Sit-Ups
20 SEC Bike