Bootcamp
Monday, May 1st, 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 minute on the minute x 5 rounds
Back Squats x 5 reps / build
Barbell Split Squat
EMOM x 3 Rounds
6 per side
Every 2 minute on the minute x 5 rounds
Back Squats x 5 reps / build
Barbell Split Squat
EMOM x 3 Rounds
6 per side
WOD
Workout Format
4 Rounds - 15 minute Time Cap
Competitive
10 Box Jump Overs (24 / 20)
10 Single DB Snatches (50 / 35)
10/7 cal Air Bike
Rest 2 minutes
10 Single DB Snatches (50 / 35)
10/7 cal Air Bike
Rest 2 minutes
Performance
10 Box Jump Overs (20 / 14)
10 Single DB Snatches (35 / 25)
8/6 cal Air Bike
Rest 2 minutes
10 Single DB Snatches (35 / 25)
8/6 cal Air Bike
Rest 2 minutes
Lifestyle
10 Box Step Overs
10 Single DB Snatches
30 second Air Bike
Rest 2 minutes
10 Single DB Snatches
30 second Air Bike
Rest 2 minutes