Bootcamp
Saturday, February 11th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Band Overhead Press
Band Good Mornings
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements and check form.
Band Overhead Press
Band Good Mornings
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements and check form.
WOD
Workout Format
Draw Chips
Each participant draws a chip from the bucket without looking. Then the participant performs as many rounds as possible for 4 minutes of the exercise circuit associated with the colour of the chip they picked. Rest 1 minute between rounds.
Red
8 Handstand Push-ups
12 Box Jumps
Blue
12 DB Deadlifts
3 Wall Walks
Green
20 Sit-ups
12 DB Snatches
White
16 Jump Lunges
16 Slam Balls
Each participant draws a chip from the bucket without looking. Then the participant performs as many rounds as possible for 4 minutes of the exercise circuit associated with the colour of the chip they picked. Rest 1 minute between rounds.
Red
8 Handstand Push-ups
12 Box Jumps
Blue
12 DB Deadlifts
3 Wall Walks
Green
20 Sit-ups
12 DB Snatches
White
16 Jump Lunges
16 Slam Balls