Bootcamp
Monday, November 27th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostritch Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
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
Dynamic Squats
Ostritch Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
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
3 Rounds for Time
Competitive
18 Deadlifts (155/115)
15 Burpee Over Bar
15 Burpee Over Bar
Performance
18 Deadlifts (/)
15 Burpee Over Bar
15 Burpee Over Bar
Lifestyle
18 Deadlifts
15 No Push-up Burpee Over Bar
15 No Push-up Burpee Over Bar
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Deadlifts
4 Burpee Over Bar
5 Deadlifts
4 Burpee Over Bar