Bootcamp
Monday, October 23rd, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC 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
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC 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 6 per Side in 10 Minutes
Build to a Heavy 6 per Side in 10 Minutes
WOD
Workout Format
AMRAP 20 minutes
Competitive
3 Hang Power Cleans (155/105)
6 Hand Release Push-Ups
90 Double Unders
6 Hand Release Push-Ups
90 Double Unders
Performance
3 Hang Power Cleans (115/95)
6 Push-Ups
90 Double Unders or 150 Single Unders
6 Push-Ups
90 Double Unders or 150 Single Unders
Lifestyle
3 Hang Power Cleans
6 Elevated Push-Ups
90 Single Unders
6 Elevated Push-Ups
90 Single Unders
Conditioning Warm-Up
2 Rounds
2 Hang Power Clean @ Warm-Up/Workout Weight
3 Push-Ups @ Workout Scale
25 Double Unders @ Workout Scale
2 Hang Power Clean @ Warm-Up/Workout Weight
3 Push-Ups @ Workout Scale
25 Double Unders @ Workout Scale