Bootcamp
Monday, May 29th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest x 2 rounds
Skipping
Body Weight Squat Hold
Alternating Lunges
Deadbug
Scap Push-ups
Kip Swings
Skipping
Body Weight Squat Hold
Alternating Lunges
Deadbug
Scap Push-ups
Kip Swings
Strength
Back Squat
Every 2 Minutes on the Minute x 5 rounds
Back Squat x 3 reps / build
Farmer Hold
30 sec on / 30 sec rest x 5 rounds
Every 2 Minutes on the Minute x 5 rounds
Back Squat x 3 reps / build
Farmer Hold
30 sec on / 30 sec rest x 5 rounds
WOD
Workout Format
4 Rounds for Time (13 min. time cap)
Competitive
5 Goblet Squats (75/55)
10 Single DB Front Rack Lunges (75/55)
15 Step Overs (24/20)
10 Single DB Front Rack Lunges (75/55)
15 Step Overs (24/20)
Performance
5 Goblet Squats (50/35)
10 Single DB Front Rack Lunges (50/35)
15 Step Overs (24/20)
10 Single DB Front Rack Lunges (50/35)
15 Step Overs (24/20)
Lifestyle
5 Goblet Squats
10 Single DB Front Rack Lunges
15 Step Overs
10 Single DB Front Rack Lunges
15 Step Overs