Bootcamp
Saturday, April 6th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
3 Minutes Self Directed Stretching and Foam Rolling
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms to Downward Dog
Band Lat Pull Downs
Band Deadlifts
- Into -
3 Minutes Self Directed Stretching and Foam Rolling
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms to Downward Dog
Band Lat Pull Downs
Band Deadlifts
WOD
Workout Format
Teams of 3 ~ AMRAP 25
Competitive
Partner A
AMRAP
3 Wall Balls (20/14)
3 Burpee Strict Pull-Ups
3 Knees to Chest
Partner B & C
21 Deadlifts Sync (155/105)
21 Burpees Over Bar Sync
*Rotate Each Time the Pair Finish All 42 Reps. Partner a Can Only Start When the Pair Starts.
AMRAP
3 Wall Balls (20/14)
3 Burpee Strict Pull-Ups
3 Knees to Chest
Partner B & C
21 Deadlifts Sync (155/105)
21 Burpees Over Bar Sync
*Rotate Each Time the Pair Finish All 42 Reps. Partner a Can Only Start When the Pair Starts.
Performance
Partner A
AMRAP
3 Wall Balls (14/10)
3 Burpee Pull-Ups
3 Knee Raises
Partner B & C
21 Deadlifts Sync (115/85)
21 Burpees Over Bar Sync
AMRAP
3 Wall Balls (14/10)
3 Burpee Pull-Ups
3 Knee Raises
Partner B & C
21 Deadlifts Sync (115/85)
21 Burpees Over Bar Sync
Lifestyle
Partner A
AMRAP
3 Wall Balls
3 Elevated Burpees
3 Knee Raises
Partner B & C
21 Deadlifts Sync
21 Elevated Burpees Sync
AMRAP
3 Wall Balls
3 Elevated Burpees
3 Knee Raises
Partner B & C
21 Deadlifts Sync
21 Elevated Burpees Sync
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Wall Balls
3 Strict Pull-Ups
3 Knees to Chest
3 Deadlifts Build Weight
3 Burpees
3 Wall Balls
3 Strict Pull-Ups
3 Knees to Chest
3 Deadlifts Build Weight
3 Burpees