Bootcamp
Monday, November 13th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
WOD
Workout Format
For Time
Competitive
10 Handstand Push-Ups
15 Deadlifts (250/175)
25 Box Jumps (30/24)
50 Pull-Ups
100 Wall Ball Shots (20/14)
200 Double-Unders
400 Meter Run (With 45/35 Weight Vest)
15 Deadlifts (250/175)
25 Box Jumps (30/24)
50 Pull-Ups
100 Wall Ball Shots (20/14)
200 Double-Unders
400 Meter Run (With 45/35 Weight Vest)
Performance
10 Push-Ups
15 Deadlifts (175/125)
25 Box Jumps (24/20)
50 Jumping Pull-Ups
100 Wall Ball Shots (14/10)
200 Double Unders or 340 Single Unders
400 Meter Run
15 Deadlifts (175/125)
25 Box Jumps (24/20)
50 Jumping Pull-Ups
100 Wall Ball Shots (14/10)
200 Double Unders or 340 Single Unders
400 Meter Run
Lifestyle
10 Elevated Push-Ups
15 Deadlifts
25 Box Step-Ups
50 Ring Rows
100 Wall Ball Shots
200 Single Unders
400 Meter Run
15 Deadlifts
25 Box Step-Ups
50 Ring Rows
100 Wall Ball Shots
200 Single Unders
400 Meter Run
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
3 Handstand Push-Ups
5 Deadlifts (250/175)
5 Box Jumps (30/24)
5 Pull-Ups
5 Wall Ball Shots (20/14)
15 Double-Unders
200 Meter Run
3 Handstand Push-Ups
5 Deadlifts (250/175)
5 Box Jumps (30/24)
5 Pull-Ups
5 Wall Ball Shots (20/14)
15 Double-Unders
200 Meter Run