Bootcamp
Thursday, December 14th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength Warm-up
6 Negative Pull-Ups (Use Band if Needed)
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength Warm-up
6 Negative Pull-Ups (Use Band if Needed)
Strength
Every Minute on the Minute X 10 Minutes
1) Max Assisted Pull-Ups (Min. 8 Reps)
2) Rest
1) Max Assisted Pull-Ups (Min. 8 Reps)
2) Rest
WOD
Workout Format
5 Rounds, For Time (28 Minute Time Cap)
Re-Test Workout Nov. 7th
Re-Test Workout Nov. 7th
Competitive
500M Row
- Rest 2 Minutes -
- Rest 2 Minutes -
Performance
500M Row
- Rest 2 Minutes -
- Rest 2 Minutes -
Lifestyle
2 Minute Row
- Rest 2 Minutes -
- Rest 2 Minutes -
Conditioning Warm-Up
Every Minute on the Minute X 5 Minutes
Row @ 50% Effort
Row @ 60% Effort
Row @ 70% Effort
Row @ 80% Effort
Row @ 90% Effort
Row @ 50% Effort
Row @ 60% Effort
Row @ 70% Effort
Row @ 80% Effort
Row @ 90% Effort