Bootcamp
Monday, July 8th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Back Squat
Complete the Following at Your Own Pace Within 16 Minutes
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 10 Reps / Rest 30-60 Seconds
1 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
1 Warm-up Sets X 3 Reps / Rest 30-90 Seconds
3 Sets X 3 Reps @ Working Weight (@ a Difficulty of 7-9/10) / Rest 60-120 Seconds
Complete the Following at Your Own Pace Within 8 Minutes
Hollow Hold
3 Sets X 30-90 Seconds / Rest 60 Seconds
Complete the Following at Your Own Pace Within 16 Minutes
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 10 Reps / Rest 30-60 Seconds
1 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
1 Warm-up Sets X 3 Reps / Rest 30-90 Seconds
3 Sets X 3 Reps @ Working Weight (@ a Difficulty of 7-9/10) / Rest 60-120 Seconds
Complete the Following at Your Own Pace Within 8 Minutes
Hollow Hold
3 Sets X 30-90 Seconds / Rest 60 Seconds
WOD
Workout Format
For Time
Competitive
21-15-9
Wall Balls (20/14)
15-9-6
Burpee to Target
Wall Balls (20/14)
15-9-6
Burpee to Target
Performance
21-15-9
Wall Balls (14/10)
15-9-6
Burpee
Wall Balls (14/10)
15-9-6
Burpee
Lifestyle
21-15-9
Med Ball Thrusters
15-9-6
Elevated Burpees or Step Down/up Burpees
Med Ball Thrusters
15-9-6
Elevated Burpees or Step Down/up Burpees
Notes
15 Squat to Med Ball
10 Inchworms
15 Med Ball Thrusters
10 Inchworm to Push-up
15 Wall Balls
10 Burpees
10 Inchworms
15 Med Ball Thrusters
10 Inchworm to Push-up
15 Wall Balls
10 Burpees