Bootcamp
Thursday, January 11th, 2024 - 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
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
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
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 Pull-Ups (Min. 3 Reps)
30 Seconds Work / 90 Seconds Rest X 5 Rounds
Max Pull-Ups (Min. 3 Reps)
WOD
Workout Format
For Distance, 3 Rounds
Competitive
3 Minutes Row
- Rest 3 Minutes Between Rounds -
- Rest 3 Minutes Between Rounds -
Performance
3 Minutes Row
- Rest 3 Minutes Between Rounds -
- Rest 3 Minutes Between Rounds -
Lifestyle
3 Minutes Row
- Rest 3 Minutes Between Rounds -
- Rest 3 Minutes Between Rounds -
Conditioning Warm-Up
3 Rounds of WOD Warm-up
250M Row / Rest 1 Minute
250M Row / Rest 1 Minute