Bootcamp
Monday, November 20th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 per Side Bodyweight Split Squat
8 per Side Empty Bar Split Squat
5 per Side Barbell Split Squat
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 per Side Bodyweight Split Squat
8 per Side Empty Bar Split Squat
5 per Side Barbell Split Squat
Strength
Barbell Split Squat
Build to a Heavy 2 ~ per side ~ 10 minutes
Build to a Heavy 2 ~ per side ~ 10 minutes
WOD
Workout Format
2 Rounds for Time
Competitive
500M Row
- 2 Minute Rest -
400M Row
- 1:30 Minute Rest -
300M Row
- 1:00 Minute Rest -
200M Row
- 2 Minute Rest -
- 2 Minute Rest -
400M Row
- 1:30 Minute Rest -
300M Row
- 1:00 Minute Rest -
200M Row
- 2 Minute Rest -
Performance
500M Row
- 2 Minute Rest -
400M Row
- 1:30 Minute Rest -
300M Row
- 1:00 Minute Rest -
200M Row
- 2 Minute Rest -
- 2 Minute Rest -
400M Row
- 1:30 Minute Rest -
300M Row
- 1:00 Minute Rest -
200M Row
- 2 Minute Rest -
Lifestyle
2 Minute Row
- 2 Minute Rest -
1:30 Minute Row
- 1:30 Minute Rest -
1:00 Minute Row
- 1:00 Minute Rest -
1:00 Minute Row
- 2 Minute Rest -
- 2 Minute Rest -
1:30 Minute Row
- 1:30 Minute Rest -
1:00 Minute Row
- 1:00 Minute Rest -
1:00 Minute Row
- 2 Minute Rest -
Conditioning Warm-Up
Every Minute on the Minute X 5 Minutes
Row @ 50% Effort
Row @ 60% Effort
Row @ 70% Effort
Row @ 80% Effort
Row @ 90% Effort
Row @ 50% Effort
Row @ 60% Effort
Row @ 70% Effort
Row @ 80% Effort
Row @ 90% Effort