Bootcamp
Saturday, February 3rd, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
WOD
Workout Format
For Time ~ In Teams of 3
(All Athletes Do the Thrusters. 1 Athlete Works on the Rig at a Time, While the Other 2 Hold Their Db’s in a Front Rack Position, Switch Anytime)
(All Athletes Do the Thrusters. 1 Athlete Works on the Rig at a Time, While the Other 2 Hold Their Db’s in a Front Rack Position, Switch Anytime)
Competitive
Buy-in
500M Row Each
For Time in Teams of 3
21 Sync Double Db Thrusters (50/35)
45 Pull-Ups
15 Sync Double Db Thrusters
30 Chest to Bar
9 Sync Double Db Thrusters
15 Strict Pull-Ups
500M Row Each
For Time in Teams of 3
21 Sync Double Db Thrusters (50/35)
45 Pull-Ups
15 Sync Double Db Thrusters
30 Chest to Bar
9 Sync Double Db Thrusters
15 Strict Pull-Ups
Performance
21 Sync Double Db Thrusters (35/25)
45 Ring Rows
15 Sync Double Db Thrusters
30 Pull-Ups
9 Sync Double Db Thrusters
15 Chest to Bar
45 Ring Rows
15 Sync Double Db Thrusters
30 Pull-Ups
9 Sync Double Db Thrusters
15 Chest to Bar
Lifestyle
Buy-in
1.5 Minute Row Each
For Time in Teams of 3
21 Sync Double Db Thrusters
45 Dumbbell Row
15 Sync Double Db Thrusters
30 Ring Rows
9 Sync Double Db Thrusters
15 Jumping Pull-Ups
1.5 Minute Row Each
For Time in Teams of 3
21 Sync Double Db Thrusters
45 Dumbbell Row
15 Sync Double Db Thrusters
30 Ring Rows
9 Sync Double Db Thrusters
15 Jumping Pull-Ups