Bootcamp
Monday, November 6th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich 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
Ostrich 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 Squats
Build to a Heavy 4 per Side in 10 Minutes
Build to a Heavy 4 per Side in 10 Minutes
WOD
Workout Format
For Time (15 minute Time Cap)
Competitive
3 Rounds
5 Back Squat @ (185/125)
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat (225/145)
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat (255/165)
8/6 Cal Bike
5 Back Squat @ (185/125)
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat (225/145)
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat (255/165)
8/6 Cal Bike
Performance
3 Rounds
5 Back Squat @ (155/105)
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat (185/130)
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat (215/150)
8/6 Cal Bike
5 Back Squat @ (155/105)
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat (185/130)
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat (215/150)
8/6 Cal Bike
Lifestyle
3 Rounds
5 Back Squat
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat
8/6 Cal Bike
5 Back Squat
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat
8/6 Cal Bike
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
Back Squat @ Warm-up to Heaviest Working Weight
20 Second Air Bike
Back Squat @ Warm-up to Heaviest Working Weight
20 Second Air Bike