Bootcamp
Monday, March 25th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
-Into-
30 Seconds Work / 5 Seconds Rest
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Drop Squats
Lying Leg Raises
Band Pull Aparts
-Into-
3 Minutes to Perform
15 Empty Bar Front Squats
8 Front Squats @ 35% 1 Rm
6 Reps @ 45% 1 Rm
-Into-
30 Seconds Work / 5 Seconds Rest
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Drop Squats
Lying Leg Raises
Band Pull Aparts
-Into-
3 Minutes to Perform
15 Empty Bar Front Squats
8 Front Squats @ 35% 1 Rm
6 Reps @ 45% 1 Rm
Strength
Front Squats
Every 2 Minutes on the Minute X 3 Rounds
Round 1) 21 Front Squats @ Moderate Weight (40-50% 1RM)
Rounds 2) 18 Front Squats
Rounds 3) 15 Front Squats
For 10 Rounds
40 Seconds Dead Hang / 20 Seconds Rest
Every 2 Minutes on the Minute X 3 Rounds
Round 1) 21 Front Squats @ Moderate Weight (40-50% 1RM)
Rounds 2) 18 Front Squats
Rounds 3) 15 Front Squats
For 10 Rounds
40 Seconds Dead Hang / 20 Seconds Rest
WOD
Workout Format
21-15-9 reps for time (15 minute time cap)
Competitive
Double Db Squat Cleans (35/25)
Toes to Bar
Cal Row
Toes to Bar
Cal Row
Performance
Double Db Squat Cleans (25/15)
Knees to Chest
Cal Row
Knees to Chest
Cal Row
Lifestyle
Med Ball Squat Cleans
Knees Raises
Row Pulls
Knees Raises
Row Pulls
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
(Suggested Warm-up)
1-3 Rounds
4 Double Db Squat Cleans
4 Toes to Bar
20 Seconds Row
(Suggested Warm-up)
1-3 Rounds
4 Double Db Squat Cleans
4 Toes to Bar
20 Seconds Row