Bootcamp
Monday, January 22nd, 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
As Many Reps As Possible ~ 15 Minutes
Competitive
8 Chest to Bar
16 Single Db Snatch (65/45)
24/18 Cal Bike
16 Single Db Snatch (65/45)
24/18 Cal Bike
Performance
8 Pull-up
16 Single Db Snatch (45/30)
24/18 Cal Bike
16 Single Db Snatch (45/30)
24/18 Cal Bike
Lifestyle
8 Jumping Pull-up
16 Single Db Snatch
18/14 Cal Bike
16 Single Db Snatch
18/14 Cal Bike
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Chest to Bar
4 Single Db Snatch (65/45)
20 SEC. Bike
2 Chest to Bar
4 Single Db Snatch (65/45)
20 SEC. Bike