Bootcamp
Monday, October 2nd, 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
Conditioning Warm-up
400M Run
-Into-
2 Rounds
5 Front Squats @ Working Weight
8 Cal Air Bike
5 Cleans @ Working Weight
-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
Conditioning Warm-up
400M Run
-Into-
2 Rounds
5 Front Squats @ Working Weight
8 Cal Air Bike
5 Cleans @ Working Weight
WOD
Workout Format
For Time in Teams of 3
Competitive
1000M Run Each Relay Style
-Into-
1 Round Each
15 Front Squats (155/105)
20 Cal Air Bike
21 Cleans (155/105)
-Into-
1 Round Each
15 Front Squats (155/105)
20 Cal Air Bike
21 Cleans (155/105)
Performance
800M Run Each Relay Style
-Into-
1 Round Each
15 Front Squats (105/75)
15 Cal Air Bike
21 Cleans (105/75)
-Into-
1 Round Each
15 Front Squats (105/75)
15 Cal Air Bike
21 Cleans (105/75)
Lifestyle
For Time in Teams of 3
600M Run Each Relay Style
-Into-
1 Round Each
15 Front Squats
10 Cal Air Bike
21 Cleans
600M Run Each Relay Style
-Into-
1 Round Each
15 Front Squats
10 Cal Air Bike
21 Cleans