Bootcamp
Monday, March 20th, 2023 - Bootcamp
General Warm-Up
8 minutes for rounds
50 Jumping Jacks
10 Cat Cows
10 Squat with a 2 second pause at the bottom
12 Lunge Jump
10 Scap Pull-ups
Back Squat Demo/ Practice/ Form checks
50 Jumping Jacks
10 Cat Cows
10 Squat with a 2 second pause at the bottom
12 Lunge Jump
10 Scap Pull-ups
Back Squat Demo/ Practice/ Form checks
Strength
Back Squats
Every 2.5 minute on the minute x 3 rounds
Back Squats x 10 reps / build
*try to go a bit (2-5lbs) heavier than your last 10 reps
Sandbag Hug
1 minute work / 1 minute rest x 3 rounds
Every 2.5 minute on the minute x 3 rounds
Back Squats x 10 reps / build
*try to go a bit (2-5lbs) heavier than your last 10 reps
Sandbag Hug
1 minute work / 1 minute rest x 3 rounds
WOD
Competitive
100 cal Air Bike or 145 cal Row
-into-
21-15-9
Burpees
Shuttle Runs
-into-
21-15-9
Burpees
Shuttle Runs
Performance
80 cal Air Bike or 105 cal Row
-into-
21-15-9
Burpees
Shuttle Runs
-into-
21-15-9
Burpees
Shuttle Runs
Lifestyle
6 minute Air Bike or Row
-into-
21-15-9
No Push-up Burpees
Shuttle Runs
-into-
21-15-9
No Push-up Burpees
Shuttle Runs