Bootcamp
Saturday, February 24th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
2 Rounds / 20 Seconds Each
Bear Crawl Wrist Rocks
Band Pull Overs
Band Good Mornings
Dynamic Squats
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
2 Rounds / 20 Seconds Each
Bear Crawl Wrist Rocks
Band Pull Overs
Band Good Mornings
Dynamic Squats
WOD
Workout Format
AMRAP 30 - In Pairs
Competitive
500M Row
50 Push-Ups
50 DB Lunges (40/30)
50 Cal Bike
50 Pull-Ups
50 DB Deadlifts (40/30)
50 Push-Ups
50 DB Lunges (40/30)
50 Cal Bike
50 Pull-Ups
50 DB Deadlifts (40/30)
Performance
500M Row
50 Elevated Push-Ups
50 DB Lunges (30/20)
50 Cal Bike
50 Jumping Pull-Ups
50 DB Deadlifts (30/20)
50 Elevated Push-Ups
50 DB Lunges (30/20)
50 Cal Bike
50 Jumping Pull-Ups
50 DB Deadlifts (30/20)
Lifestyle
1:15 Minutes Row Each
50 Elevated Push-Ups
50 Lunges
2 Minutes Bike Each
50 Ring Rows
50 DB Deadlifts
50 Elevated Push-Ups
50 Lunges
2 Minutes Bike Each
50 Ring Rows
50 DB Deadlifts
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 Sec Row
20 Sec Bike
1-3 Rounds
5 Push-Ups
5 Pull-Ups
5 DB Lunges
5 DB Deadlifts
20 Sec Row
20 Sec Bike
1-3 Rounds
5 Push-Ups
5 Pull-Ups
5 DB Lunges
5 DB Deadlifts