Bootcamp
Monday, March 13th, 2023 - Bootcamp
General Warm-Up
8 minutes for rounds
50 Jumping Jacks
10 DB Pull-over
10 Squat with Thoracic Rotation
10 Squat with a 2 second pause at the bottom
6 High Jump
Back Squat Demo/ Practice/ Form checks
50 Jumping Jacks
10 DB Pull-over
10 Squat with Thoracic Rotation
10 Squat with a 2 second pause at the bottom
6 High Jump
Back Squat Demo/ Practice/ Form checks
Strength
Front Squats
Every 2.5 minute on the minute x 3 rounds
10 reps / build
Sandbag Hug
1 minute work / 1 minute rest x 3 rounds
Every 2.5 minute on the minute x 3 rounds
10 reps / build
Sandbag Hug
1 minute work / 1 minute rest x 3 rounds
WOD
Workout Format
3 Rounds for time
Competitive
50/45 cal Bike / 60 cal Row
50 Sit-ups
Every 2 minutes - 3 Burpee Box Jumps
50 Sit-ups
Every 2 minutes - 3 Burpee Box Jumps
Performance
40/35 cal Bike / 50 cal Row
45 Sit-ups
Every 2 minutes - 3 Burpee Box Step-ups
45 Sit-ups
Every 2 minutes - 3 Burpee Box Step-ups
Lifestyle
3 minutes of Bike or Row
40 Sit-ups
Every 2 minutes - 3 Box Step-ups
40 Sit-ups
Every 2 minutes - 3 Box Step-ups