Bootcamp
Thursday, August 1st, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Overhead Press
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 85% of Your 1 Rep Max.
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 85% of Your 1 Rep Max.
WOD
Workout Format
Complete for weight
At the end or at the point which you fail to complete the prescribed reps
Regress to the last completed rep weight and do an AMRAP.
At the end or at the point which you fail to complete the prescribed reps
Regress to the last completed rep weight and do an AMRAP.
Competitive
13-13-10-10-7-7-4-4-1-1
Overhead Squats
Rest 30 Seconds
13 Reps = 115/80
10 Reps = 135/95
7 Reps = 155/110
4 Reps = 175/120
1 Rep = 180/125
Overhead Squats
Rest 30 Seconds
13 Reps = 115/80
10 Reps = 135/95
7 Reps = 155/110
4 Reps = 175/120
1 Rep = 180/125
Performance
13-13-10-10-7-7-4-4-1-1
Overhead Squats
Rest 30 Seconds
13 Reps = 75/50
10 Reps = 95/65
7 Reps = 110/75
4 Reps = 115/80
1 Rep = 125/90
Overhead Squats
Rest 30 Seconds
13 Reps = 75/50
10 Reps = 95/65
7 Reps = 110/75
4 Reps = 115/80
1 Rep = 125/90
Lifestyle
13-10-7-4-1
Overhead Squats
Rest 60 Seconds
Overhead Squats
Rest 60 Seconds
Notes
200M Run
30 Seconds Knee Over Toe Lunge Hold Right
30 Seconds Knee Over Toe Lunge Hold Left
30 Second Pvc Pass Overs
15 Pike Push-Ups
15 Pvc Overhead Squats
30 Seconds Knee Over Toe Lunge Hold Right
30 Seconds Knee Over Toe Lunge Hold Left
30 Second Pvc Pass Overs
15 Pike Push-Ups
15 Pvc Overhead Squats