Bootcamp
Saturday, March 9th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
2 Rounds / 20 Seconds Each
Wrist Circles
Flutter Kicks
Long Jumps
Alternating Deep Lunges
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
2 Rounds / 20 Seconds Each
Wrist Circles
Flutter Kicks
Long Jumps
Alternating Deep Lunges
WOD
Workout Format
In Pairs For Time
Competitive
21-18-15-12-9-6-3
Sync Burpees
Sync Sit-Ups
42-36-30-24-18-12-6
Cal Rows Split
Sync Burpees
Sync Sit-Ups
42-36-30-24-18-12-6
Cal Rows Split
Performance
21-18-15-12-9-6-3
Burpees Each
Sit-Ups Each
42-36-30-24-18-12-6
Cal Rows Split
Burpees Each
Sit-Ups Each
42-36-30-24-18-12-6
Cal Rows Split
Lifestyle
21-18-15-12-9-6
No Push-up Burpees Split
Crunches Split
30-24-20-14-10-4
Cal Rows Split
No Push-up Burpees Split
Crunches Split
30-24-20-14-10-4
Cal Rows Split
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
4 Burpees (Practice the Sync if You Do That Version)
4 Sit-Ups (Practice the Sync if You Do That Version)
20 SEC Row
4 Burpees (Practice the Sync if You Do That Version)
4 Sit-Ups (Practice the Sync if You Do That Version)
20 SEC Row