Bootcamp
Monday, May 6th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Round 1
12 Assisted Squat
12 Scap Pull-Ups
8 Empty Bar Back Squat to Med Ball
Round 1
12 PVC Front Squat
8 Negative Pull-Ups
8 Empty Bar Back Squat
Round 3
10 PVC Thrusters
6 Pull-Ups
8 Empty Bar Back Squat
- Into -
Every Minute on the Minute X 4 Minutes
3 Back Squat Build to Your Starting Working Weight
12 Assisted Squat
12 Scap Pull-Ups
8 Empty Bar Back Squat to Med Ball
Round 1
12 PVC Front Squat
8 Negative Pull-Ups
8 Empty Bar Back Squat
Round 3
10 PVC Thrusters
6 Pull-Ups
8 Empty Bar Back Squat
- Into -
Every Minute on the Minute X 4 Minutes
3 Back Squat Build to Your Starting Working Weight
Strength
Back Squats
Every 3 Minutes on the Minute X 5 Rounds
3 Reps Back Squats
Every 3 Minutes on the Minute X 5 Rounds
3 Reps Back Squats
WOD
Workout Format
For Time (9 Minute Time Cap)
Competitive
21-15-9
Thrusters (95/65)
Pull-Ups
Thrusters (95/65)
Pull-Ups
Performance
21-15-9
Thrusters (75/55)
Jumping Pull-Ups
Thrusters (75/55)
Jumping Pull-Ups
Lifestyle
21-15-9
Thrusters or Db Thrusters
Ring Rows
Thrusters or Db Thrusters
Ring Rows