Bootcamp
Saturday, September 9th, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Air Squats
Crunches
Push-up Negatives
Ring Rows
Glute Bridge
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Air Squats
Crunches
Push-up Negatives
Ring Rows
Glute Bridge
Bathroom Break and Scaling Options:
WOD
Workout Format
In Pairs for Time (30 Minute Time Cap)
Competitive
1600M Run Split
80 Sit-up Sync
2000M Row Split
80 Db Rows Sync (50/35)
4800M Air Bike Split
80 Sit-up Sync
2000M Row Split
80 Db Rows Sync (50/35)
4800M Air Bike Split
Performance
1600M Run Split
80 Sit-up Sync
2000M Row Split
80 Db Rows Sync (35/25)
4800M Air Bike Split
80 Sit-up Sync
2000M Row Split
80 Db Rows Sync (35/25)
4800M Air Bike Split
Lifestyle
4 Minutes Run Split
80 Sit-up Sync
8 Minutes Row Split
80 Db Rows Sync (35/25)
8 Minutes Air Bike Split
80 Sit-up Sync
8 Minutes Row Split
80 Db Rows Sync (35/25)
8 Minutes Air Bike Split
Cooldown
1 Minute per Stretch per Side
Seal Stretch
Back Stretch With Rings
Seal Stretch
Back Stretch With Rings