Bootcamp
Saturday, February 18th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Arm Swings
Leg Swing Left
Leg Swing Right
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements and check form.
Arm Swings
Leg Swing Left
Leg Swing Right
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements and check form.
WOD
Workout Format
Deck Of Death
Each person gets a deck of cards. You draw a card and do the number on the cards as rep of the exercise assigned to the suit on the card. Face cards are 12 reps and joker is a give card.
Hearts: Amercian KB Swings
Diamonds: Burpees
Spades: Pull-up or Jumping Pull-ups
Clubs: DB Clean and Jerks
Joker: Give 10 Cal Bike or Row
* To add a bigger challenge you can do 200m run every 4 minutes on the minute.
Each person gets a deck of cards. You draw a card and do the number on the cards as rep of the exercise assigned to the suit on the card. Face cards are 12 reps and joker is a give card.
Hearts: Amercian KB Swings
Diamonds: Burpees
Spades: Pull-up or Jumping Pull-ups
Clubs: DB Clean and Jerks
Joker: Give 10 Cal Bike or Row
* To add a bigger challenge you can do 200m run every 4 minutes on the minute.