Bootcamp
Monday, January 15th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform the Following:
10 Empty Bar Back Squat
6 Back Squat (Light Weight)
4 Back Squat (Light weight)
1 Back Squat (2 Rep working weight)
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform the Following:
10 Empty Bar Back Squat
6 Back Squat (Light Weight)
4 Back Squat (Light weight)
1 Back Squat (2 Rep working weight)
Strength
Back Squat
Build to a Heavy 2 Reps in 10 Minutes
Build to a Heavy 2 Reps in 10 Minutes
WOD
Workout Format
For Time
Competitive
2000 meter Row
50 Jump Lunges
100 Sit-Ups
50 Jump Lunges
100 Sit-Ups
Performance
2000 meter Row
50 Alternating Lunges
100 Sit-Ups
50 Alternating Lunges
100 Sit-Ups
Lifestyle
2000 meter Row
50 Assisted Lunges
50 Crunches
50 Assisted Lunges
50 Crunches
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 SEC. Row
5 Jump Lunges
5 Sit-Ups
20 SEC. Row
5 Jump Lunges
5 Sit-Ups