Bootcamp
Saturday, August 26th, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
High to Low Plank
Dynamic Squats
Broad Jumps
Med Ball Overhead Press
Ring Rows
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
High to Low Plank
Dynamic Squats
Broad Jumps
Med Ball Overhead Press
Ring Rows
Bathroom Break and Scaling Options:
WOD
Workout Format
4 Rounds in Teams of Four for Time
Competitive
600M Run Together
400M Single Db Farmer Carry Shared (70LB)
4 Burpee Over Box Each (24”)
14 Sync Plate Ground to Overhead (55/45)
400M Single Db Farmer Carry Shared (70LB)
4 Burpee Over Box Each (24”)
14 Sync Plate Ground to Overhead (55/45)
Performance
600M Run Together
400M Single Db Farmer Carry Shared (50LB)
4 Burpee Over Box Each (20”)
14 Sync Plate Ground to Overhead (35/25)
400M Single Db Farmer Carry Shared (50LB)
4 Burpee Over Box Each (20”)
14 Sync Plate Ground to Overhead (35/25)
Lifestyle
400M Run Together
400M Single Db Farmer Carry Shared
4 Burpee Over Box Each
14 Sync Plate Ground to Overhead
400M Single Db Farmer Carry Shared
4 Burpee Over Box Each
14 Sync Plate Ground to Overhead
Cooldown
1 Minute per Stretch per Side
Straight Arm Forearm Stretch
Seated Hamstring Stretch
Straight Arm Forearm Stretch
Seated Hamstring Stretch