Bootcamp
Saturday, March 25th, 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
Leg Raises
Skips or Double Unders
Inchworm to Downward Dog
Assisted Squats
Push-up Negatives
Leg Raises
WOD
Workout Format
In Teams of 3 - Split Reps (2 partners work at a time)
Competitive
100-80-60-40-20 Med Ball Pass Sit-up (20lbs)
70-60-50-40-30 Partner Wall Balls (14lbs)
60-50-40-30-20 Box Step-ups (sync)
70-60-50-40-30 Partner Wall Balls (14lbs)
60-50-40-30-20 Box Step-ups (sync)
Performance
100-80-60-40-20 Med Ball Pass Sit-up (14lbs)
70-60-50-40-30 Partner Wall Balls (10lbs)
60-50-40-30-20 Box Step-ups (sync)
70-60-50-40-30 Partner Wall Balls (10lbs)
60-50-40-30-20 Box Step-ups (sync)
Lifestyle
100-80-60-40-20 High Five Sit-ups
70-60-50-40-30 Air Squats
60-50-40-30-20 Lunges (sync)
*switch partners out however you like, during the sync box step-ups all partners will be working at once. If there are not enough boxes you can alternate for lunges.
70-60-50-40-30 Air Squats
60-50-40-30-20 Lunges (sync)
*switch partners out however you like, during the sync box step-ups all partners will be working at once. If there are not enough boxes you can alternate for lunges.