Bootcamp
Saturday, March 4th, 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
Bicycle Toe Touches
Burpees
Skips or Double Unders
Inchworm to Downward Dog
Assisted Squats
Push-up Negatives
Bicycle Toe Touches
Burpees
WOD
Workout Format
Partner Workout
Competitive
Both partners must each complete:
50 Push-ups
50 Sit-ups
50 Air Squats
INTO
EMOM x 20 minutes (You Go, I Go)
400 feet Shuttle Run
INTO
Both partner must each complete
50 Push-ups
50 Sit-ups
50 Air Squats
*Score is number of successful shuttle runs completed in 20 minutes
50 Push-ups
50 Sit-ups
50 Air Squats
INTO
EMOM x 20 minutes (You Go, I Go)
400 feet Shuttle Run
INTO
Both partner must each complete
50 Push-ups
50 Sit-ups
50 Air Squats
*Score is number of successful shuttle runs completed in 20 minutes
Performance
Both partners must each complete:
50 Knee or Elevated push-ups
50 Sit-ups
50 Air Squats
INTO
EMOM x 20 minutes (You Go, I Go)
300 feet Shuttle Run
INTO
Both partner must each complete
50 Knee or Elevated push-ups
50 Sit-ups
50 Air Squats
*Score is number of successful shuttle runs completed in 20 minutes
50 Knee or Elevated push-ups
50 Sit-ups
50 Air Squats
INTO
EMOM x 20 minutes (You Go, I Go)
300 feet Shuttle Run
INTO
Both partner must each complete
50 Knee or Elevated push-ups
50 Sit-ups
50 Air Squats
*Score is number of successful shuttle runs completed in 20 minutes
Lifestyle
Both partners must each complete:
50 Elevated Push-ups
50 Sit-ups
50 Air Box Squats
INTO
EMOM x 20 minutes (You Go, I Go)
300 feet Shuttle Run
INTO
Both partner must each complete
50 Elevated push-ups
50 Sit-ups
50 Air Box Squats
*Score is number of successful shuttle runs completed in 20 minutes
50 Elevated Push-ups
50 Sit-ups
50 Air Box Squats
INTO
EMOM x 20 minutes (You Go, I Go)
300 feet Shuttle Run
INTO
Both partner must each complete
50 Elevated push-ups
50 Sit-ups
50 Air Box Squats
*Score is number of successful shuttle runs completed in 20 minutes