Bootcamp
Thursday, February 1st, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform 2 Sets of the Following:
6 Bent Over Barbell Row
6 Negative Pull-Ups (Use Band if Needed)
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform 2 Sets of the Following:
6 Bent Over Barbell Row
6 Negative Pull-Ups (Use Band if Needed)
Strength
Pull-Ups
30 Seconds Work / 90 Seconds Rest X 5 Rounds
Max Weighted Pull-Ups (Min. 3 Reps)
30 Seconds Work / 90 Seconds Rest X 5 Rounds
Max Weighted Pull-Ups (Min. 3 Reps)
WOD
Workout Format
For Time ~ 3 Rounds
Competitive
25 Box Jumps
25 Toes to Bar
25 Push-Ups
25 Toes to Bar
25 Push-Ups
Performance
25 Box Jumps or Steps
25 Knees to Chest
25 Elevated Push-Ups
25 Knees to Chest
25 Elevated Push-Ups
Lifestyle
25 Box Step UPS
25 Leg or Knee Raises
25 Elevated Push-Ups
25 Leg or Knee Raises
25 Elevated Push-Ups
Conditioning Warm-Up
5 Minutes To Do 3-5 Rounds of WOD Warm-Up
5 Box Jumps
5 Toes to Bar
5 Push-Ups
5 Box Jumps
5 Toes to Bar
5 Push-Ups