Bootcamp
Monday, September 18th, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
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 Empty Bar Back Squat
5 Back Squat
3 Back Squat
Take a Few Minutes to Go Over the Entire Workout
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 Empty Bar Back Squat
5 Back Squat
3 Back Squat
Strength
Back Squats
Build to a Heavy 3 Reps in 10 Minutes
Build to a Heavy 3 Reps in 10 Minutes
Cooldown
1 Minute per Stretch per Side
TRX Upper Back Hang Stretch
Seated Forward Fold
TRX Upper Back Hang Stretch
Seated Forward Fold
Conditioning Warm-Up
1 Round
5 Burpees @ Workout Scale
5 Air Squats @ Workout Scale
5 Push-Ups @ Workout Scale
5 Sit-Ups @ Workout Scale
5 Burpees @ Workout Scale
5 Air Squats @ Workout Scale
5 Push-Ups @ Workout Scale
5 Sit-Ups @ Workout Scale
Notes
10 Rounds for Time ( 30 Minute Time Cap)
Retest Day
COMPETITIVE
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
PERFORMANCE
10 Burpees
10 Air Squats
10 Elevated Push-Ups
10 Sit-Ups
LIFESTYLE
10 Rounds for Time
10 No Push-up Burpees
10 Bodyweight Box Squats
10 Elevated Push-up
10 Crunch
Retest Day
COMPETITIVE
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
PERFORMANCE
10 Burpees
10 Air Squats
10 Elevated Push-Ups
10 Sit-Ups
LIFESTYLE
10 Rounds for Time
10 No Push-up Burpees
10 Bodyweight Box Squats
10 Elevated Push-up
10 Crunch