Bootcamp
Monday, June 10th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Zercher Squat
Build to a Heavy 5 Reps in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets
Build to a Heavy 5 Reps in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets
WOD
Workout Format
AMRAP ~ 8 minutes
Competitive
4 Strict Pull-Ups
8 Back Squats (165/115)
8 Back Squats (165/115)
Performance
4 Assisted Strict Pull-Ups
8 Back Squats (135/95)
8 Back Squats (135/95)
Lifestyle
4 Ring Rows
8 Back Squats
8 Back Squats
Notes
Round 1
15 Squat to Med Ball
12 Scap Pull-Ups
Round 2
12 Med Ball Hug Squat
12 Ring Rows
Round 3
12 Empty Bar Zercher Squat
8 Pull-up or Assisted Pull-up
15 Squat to Med Ball
12 Scap Pull-Ups
Round 2
12 Med Ball Hug Squat
12 Ring Rows
Round 3
12 Empty Bar Zercher Squat
8 Pull-up or Assisted Pull-up