Bootcamp
Saturday, December 23rd, 2023 - Holiday Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
WOD
Workout Format
12 Days of Christmas
For Time, Adding One Movement per Round:
For Time, Adding One Movement per Round:
Competitive
1 Sumo Deadlift High-Pull (75/55)
2 Thrusters (75/55)
3 Push Presses (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (53/35)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24/20)
10 Cal Bike
11 Burpees
12 Overhead Walking Lunges (45/25 LB Plate)
2 Thrusters (75/55)
3 Push Presses (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (53/35)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24/20)
10 Cal Bike
11 Burpees
12 Overhead Walking Lunges (45/25 LB Plate)
Performance
1 Sumo Deadlift High-Pull (45/35)
2 Thrusters (45/35)
3 Push Presses (45/35)
4 Power Cleans (45/35)
5 Power Snatches (45/35)
6 Kettlebell Swings (35/25)
7 Jumping Pull-Ups
8 Knees-To-Chest
9 Box Jumps or Step-Ups (24/20)
10 Cal Bike
11 Burpees
12 Overhead Walking Lunges (25/10 LB Plate)
2 Thrusters (45/35)
3 Push Presses (45/35)
4 Power Cleans (45/35)
5 Power Snatches (45/35)
6 Kettlebell Swings (35/25)
7 Jumping Pull-Ups
8 Knees-To-Chest
9 Box Jumps or Step-Ups (24/20)
10 Cal Bike
11 Burpees
12 Overhead Walking Lunges (25/10 LB Plate)
Lifestyle
1 Sumo Deadlift High-Pull
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings
7 Ring Rows
8 Knees Raises
9 Box Step-Ups
10 Cal Bike
11 No Push-up Burpees
12 Walking Lunges
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings
7 Ring Rows
8 Knees Raises
9 Box Step-Ups
10 Cal Bike
11 No Push-up Burpees
12 Walking Lunges
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Sumo Deadlift High-Pull
2 Thrusters
2 Push Presses
2 Power Cleans
2 Power Snatches
2 Kettlebell Swings
2 Pull-Ups
2 Knees-To-Elbows
2 Box Jumps
20 SEC. Bike
2 Burpees
2 Overhead Walking Lunges
2 Sumo Deadlift High-Pull
2 Thrusters
2 Push Presses
2 Power Cleans
2 Power Snatches
2 Kettlebell Swings
2 Pull-Ups
2 Knees-To-Elbows
2 Box Jumps
20 SEC. Bike
2 Burpees
2 Overhead Walking Lunges