Bootcamp
Monday, May 13th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Round 1
10 Shuttle Runs
12 Scap Pull-Ups
12 Scap Push-Ups
12 Squat to Med Ball
Round 2
10 Shuttle Runs
8 Pull-Ups or Assisted
8 Push-Ups or Elevated
10 Air Squats
- Into -
Every Minute on the Minute X 4 Minutes
7 Front Squat Build to Your Starting Working Weight
10 Shuttle Runs
12 Scap Pull-Ups
12 Scap Push-Ups
12 Squat to Med Ball
Round 2
10 Shuttle Runs
8 Pull-Ups or Assisted
8 Push-Ups or Elevated
10 Air Squats
- Into -
Every Minute on the Minute X 4 Minutes
7 Front Squat Build to Your Starting Working Weight
Strength
Back Squats
Every 3 Minutes X 5 Rounds
7 Reps Back Squats
Every 3 Minutes X 5 Rounds
7 Reps Back Squats
WOD
Workout Format
5 Rounds For Time (17 Minute Time Cap)
Competitive
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Into-
1000M Run
10 Push-Ups
15 Air Squats
-Into-
1000M Run
Performance
5 Jumping Pull-Ups
10 Elevated Push-Ups
15 Air Squats
-Into-
1000M Run
10 Elevated Push-Ups
15 Air Squats
-Into-
1000M Run
Lifestyle
5 Ring Row
10 Elevated Push-Ups
10 Air Squats to Target
-Into-
600M Run
10 Elevated Push-Ups
10 Air Squats to Target
-Into-
600M Run