Bootcamp
Saturday, July 13th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
Round 1
12 muscle snatch / 8 inchworms / 15 squat to med balls
Round 2
12 hang power snatch / 10 pike push-up / 15 med ball thrusters
- Into -
Round 1
12 muscle snatch / 8 inchworms / 15 squat to med balls
Round 2
12 hang power snatch / 10 pike push-up / 15 med ball thrusters
WOD
Workout Format
In Pairs ~ 30 Minutes ~ Split Work
Competitive
80 Cal Air Bike
60 Med Ball Sit UPS (30/20)
40 Db Bench Press (50/35)
20 Strict Pull-Ups
60 Med Ball Sit UPS (30/20)
40 Db Bench Press (50/35)
20 Strict Pull-Ups
Performance
70 Cal Air Bike
50 Med Ball Sit UPS (20/14)
30 Db Bench Press (35/20)
10 Strict Pull-Ups or 20 Ring Rows
50 Med Ball Sit UPS (20/14)
30 Db Bench Press (35/20)
10 Strict Pull-Ups or 20 Ring Rows
Lifestyle
60 Cal Air Bike
40 Sit UPS
20 Db Bench Press
16 Ring Rows
40 Sit UPS
20 Db Bench Press
16 Ring Rows
Notes
Round 1
60 Second Air Bike
15 Sit-Ups
15 Elevated or Wall Push-Ups
30 Second Dead Hang
Round 2
60 Second Air Bike
15 Sit-Ups
15 Db Bench Press
15 Ring Rows
Round 3
10 Db Bench Press
10 Pull-Ups
60 Second Air Bike
15 Sit-Ups
15 Elevated or Wall Push-Ups
30 Second Dead Hang
Round 2
60 Second Air Bike
15 Sit-Ups
15 Db Bench Press
15 Ring Rows
Round 3
10 Db Bench Press
10 Pull-Ups