Bootcamp
Saturday, November 11th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Rows
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Rows
Band Pass Throughs
WOD
Workout Format
Murph
Competitive
- In a Weighted Vest -
1.6km Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1.6km Run
1.6km Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1.6km Run
Performance
1.6km Run
10 Rounds
10 Jumping Pull-Ups
20 Elevated Push-Ups
30 Air Squats
1.6km Run
10 Rounds
10 Jumping Pull-Ups
20 Elevated Push-Ups
30 Air Squats
1.6km Run
Lifestyle
1.6km Run
10 Rounds
10 Ring Rows
20 Elevated Push-Ups
30 Air Squats
1.6km Run
10 Rounds
10 Ring Rows
20 Elevated Push-Ups
30 Air Squats
1.6km Run
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
200M Run
5 Pull-up
5 Push-Ups
8 Air Squats
200M Run
5 Pull-up
5 Push-Ups
8 Air Squats