Bootcamp
Sunday, December 31st, 2023 - Holiday Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
WOD
Workout Format
AMRAP in Teams of Four - 30 Minutes
Competitive
20 Hand Release Push-Ups Sync
24 Deadlifts (135/95) Sync
20 Ball Slams (20/15) Sync
24 Cleans (135/95) Sync
Partner A&B Complete as Many Reps as Possible of the AMRAP
Partner C Does a 400 Meter Row
Partner D Does a Farmer Hold (50/35)
Then Pairs Switch After Each 400 Meter Row
24 Deadlifts (135/95) Sync
20 Ball Slams (20/15) Sync
24 Cleans (135/95) Sync
Partner A&B Complete as Many Reps as Possible of the AMRAP
Partner C Does a 400 Meter Row
Partner D Does a Farmer Hold (50/35)
Then Pairs Switch After Each 400 Meter Row
Performance
20 Push-Ups Sync
24 Deadlifts (95/65) Sync
20 Ball Slams (15/10) Sync
24 Cleans (95/65) Sync
Partner A&B Complete as Many Reps as Possible of the AMRAP
Partner C Does a 400 Meter Row
Partner D Does a Farmer Hold (35/25)
Then Pairs Switch After Each 400 Meter Row
24 Deadlifts (95/65) Sync
20 Ball Slams (15/10) Sync
24 Cleans (95/65) Sync
Partner A&B Complete as Many Reps as Possible of the AMRAP
Partner C Does a 400 Meter Row
Partner D Does a Farmer Hold (35/25)
Then Pairs Switch After Each 400 Meter Row
Lifestyle
20 Elevated Push-Ups Sync
24 Deadlifts Sync
20 Ball Slams Sync
24 Cleans Sync
Partner A&B Complete as Many Reps as Possible of the AMRAP
Partner C Does a 300 Meter Row
Partner D Does a Farmer Hold
Then Pairs Switch After Each 300 Meter Row
24 Deadlifts Sync
20 Ball Slams Sync
24 Cleans Sync
Partner A&B Complete as Many Reps as Possible of the AMRAP
Partner C Does a 300 Meter Row
Partner D Does a Farmer Hold
Then Pairs Switch After Each 300 Meter Row