Bootcamp
Thursday, April 20th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 2 rounds
Skip
Deep Alternating Lunges
Side Lunges
Band Good Mornings
Scap Pull-ups
KB Swings
Deadlift Demo / Practice / Form Checks
Skip
Deep Alternating Lunges
Side Lunges
Band Good Mornings
Scap Pull-ups
KB Swings
Deadlift Demo / Practice / Form Checks
Strength
Deadlift
Every 2.5 minute on the minute x 3 rounds
Deadlift x 8 reps / build each round
Farmer Hold
1 minute work / 1 minute rest x 3 rounds
Every 2.5 minute on the minute x 3 rounds
Deadlift x 8 reps / build each round
Farmer Hold
1 minute work / 1 minute rest x 3 rounds
WOD
Workout Format
4 Rounds for Time
Competitive
50 Burpee Box Climb Overs (40 / 30)
40 KB Swings (50 / 35)
*remove 10 reps from each movement each round. Hands can touch the box.
40 KB Swings (50 / 35)
*remove 10 reps from each movement each round. Hands can touch the box.
Performance
50 Burpee Box Climb Overs (30 / 24)
40 KB Swings (35 / 25)
*remove 10 reps from each movement each round. Hands can touch the box.
40 KB Swings (35 / 25)
*remove 10 reps from each movement each round. Hands can touch the box.
Lifestyle
50 Burpee Box Climb Overs
40 Band Good Mornings
*remove 10 reps from each movement each round. Hands can touch the box.
40 Band Good Mornings
*remove 10 reps from each movement each round. Hands can touch the box.