Bootcamp
Monday, March 27th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest x 2 rounds
Skipping
Body Weight Squat Hold
Side Lunges
Medball Squat
Medball Push Press
Back Squat Demo/ Practice/ Form checks
Skipping
Body Weight Squat Hold
Side Lunges
Medball Squat
Medball Push Press
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
Workout Format
6 Rounds for Time
Competitive
25/20 cal Row or 20/15 cal Bike
12 thrusters (45 / 35)
12 thrusters (45 / 35)
Performance
6 rounds for time
25/20 cal Row or 20/15 cal Bike
12 thrusters (45 / 35)
25/20 cal Row or 20/15 cal Bike
12 thrusters (45 / 35)
Lifestyle
1.5 minute Row
12 Thrusters
12 Thrusters