Bootcamp
Saturday, December 7th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio
-Into-
Leg Swings, 60 Seconds Per Side
10 Walking Lunges with a Twist Per Side
- Into -
2 Rounds:
8 Thrusters
8 Pull-Ups, Assisted Pull-Ups, or Ring Rows
1 Minute Box Jumps
1 Minute Plank Hold
1 Minute Double-Unders or Single-Unders
-Into-
Leg Swings, 60 Seconds Per Side
10 Walking Lunges with a Twist Per Side
- Into -
2 Rounds:
8 Thrusters
8 Pull-Ups, Assisted Pull-Ups, or Ring Rows
1 Minute Box Jumps
1 Minute Plank Hold
1 Minute Double-Unders or Single-Unders
WOD
Workout Format
30 Minute AMRAP in Teams of 3
Competitive
10 Sync Burpees
36 Thrusters (95/65 lbs)
36 Pull-Ups
36 Box Jump Overs
120 Double-Unders
36 Thrusters (95/65 lbs)
36 Pull-Ups
36 Box Jump Overs
120 Double-Unders
Performance
10 Sync Burpees
36 Thrusters (45/35 lbs)
36 Jumping Pull-Ups
36 Box Jump or Step-Overs
120 Double-Unders or 204 Single Unders
36 Thrusters (45/35 lbs)
36 Jumping Pull-Ups
36 Box Jump or Step-Overs
120 Double-Unders or 204 Single Unders
Lifestyle
10 Sync No Push-Up Burpees
36 Thrusters
36 Ring Rows
36 Box Step-Overs
120 Double Single Unders
36 Thrusters
36 Ring Rows
36 Box Step-Overs
120 Double Single Unders