Bootcamp
Monday, October 9th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
WOD
Workout Format
For Time
“Murph’s House”
400 Meter Run
25 Pull-Ups
50 Push-Ups
75 Air Squats
Rest 1 Minute
“Rankel’s House”
6 Deadlifts (225/155)
7 Burpee Pull-Ups
10 Kettlebell Swings (70/53)
200 Meter Run
Rest 1 Minute
“Bradshaw’s House”
2 Rounds Of:
3 Handstand Push-Ups
6 Deadlifts (225/155)
12 Pull-Ups
24 Double-Unders
Rest 1 Minute
“Holleyman’s House”
3 Rounds Of:
5 Wall Ball Shots (20/14)
3 Handstand Push-Ups
1 Power Clean (225/155)
Rest 1 Minute
“Hammer’s House”
5 Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Pull-Ups
Rest 1 Minute
“Hidalgo’s House”
20 Squat Cleans (135/95)
20 Box Jumps (24”/20”)
20 Weighted Alternating Walking Lunges With Overhead Plates (45/25)
20 Box Jumps (24”/20”)
20 Squat Cleans (135/95)
Wear a Weight Vest (20/14)
“Murph’s House”
400 Meter Run
25 Pull-Ups
50 Push-Ups
75 Air Squats
Rest 1 Minute
“Rankel’s House”
6 Deadlifts (225/155)
7 Burpee Pull-Ups
10 Kettlebell Swings (70/53)
200 Meter Run
Rest 1 Minute
“Bradshaw’s House”
2 Rounds Of:
3 Handstand Push-Ups
6 Deadlifts (225/155)
12 Pull-Ups
24 Double-Unders
Rest 1 Minute
“Holleyman’s House”
3 Rounds Of:
5 Wall Ball Shots (20/14)
3 Handstand Push-Ups
1 Power Clean (225/155)
Rest 1 Minute
“Hammer’s House”
5 Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Pull-Ups
Rest 1 Minute
“Hidalgo’s House”
20 Squat Cleans (135/95)
20 Box Jumps (24”/20”)
20 Weighted Alternating Walking Lunges With Overhead Plates (45/25)
20 Box Jumps (24”/20”)
20 Squat Cleans (135/95)
Wear a Weight Vest (20/14)