Bootcamp
Saturday, March 18th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 2 rounds
Skips or Double Unders
Inchworm to Downward Dog
Assisted Squats
Push-up Negatives
Band Good Mornings
Skips or Double Unders
Inchworm to Downward Dog
Assisted Squats
Push-up Negatives
Band Good Mornings
WOD
Workout Format
In Pairs - For Time
Competitive
Buy in: 100 sync Air Squats
-into-
Split (you go - I go) (20 / 14 weight vest)
100 - 80 - 60 - 40 - 10
Box Jumps (24 / 20)
Wallballs (20 / 14)
KB swings (50 / 35)
-into-
Split (you go - I go) (20 / 14 weight vest)
100 - 80 - 60 - 40 - 10
Box Jumps (24 / 20)
Wallballs (20 / 14)
KB swings (50 / 35)
Performance
Buy in: 100 sync Air Squats
-into-
Split (you go - I go)
100 - 80 - 60 - 40 - 10
Box Jumps or Step-ups (24 / 20)
Wallballs (14 / 10)
KB swings (35 / 25)
-into-
Split (you go - I go)
100 - 80 - 60 - 40 - 10
Box Jumps or Step-ups (24 / 20)
Wallballs (14 / 10)
KB swings (35 / 25)
Lifestyle
Buy in: 100 sync Air Box Squats
-into-
Split (you go - I go)
100 - 80 - 60 - 40 - 10
Box Step-ups
Wallballs
KB swings
-into-
Split (you go - I go)
100 - 80 - 60 - 40 - 10
Box Step-ups
Wallballs
KB swings