Thursday, January 25th, 2024 - Bootcamp

Wednesday, January 24th, 2024 – Bench Press
All Workouts
Thursday, January 25th, 2024 - Flash Class
Bootcamp

Thursday, January 25th, 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)

Strength

Pull-Ups
30 Seconds Work / 90 Seconds Rest X 5 Rounds
Max Pull-Ups (Min. 3 Reps)

WOD

Workout Format
For Time
Competitive
10 Front Squats (135/95)
10 Burpee Over Bar
35 Double Unders
7 Front Squats (155/110)
10 Burpee Over Bar
35 Double Unders
4 Front Squats (185/130)
10 Burpee Over Bar
35 Double Unders
1 Front Squats (225/160)
10 Burpee Over Bar
35 Double Unders
Performance
10 Front Squats (95/65)
10 Burpee Over Bar
35 Double Unders or 60 Single Unders
7 Front Squats (115/80)
10 Burpee Over Bar
35 Double Unders or 60 Single Unders
4 Front Squats (135/95)
10 Burpee Over Bar
35 Double Unders or 60 Single Unders
1 Front Squats (155/110)
10 Burpee Over Bar
35 Double Unders or 60 Single Unders
Lifestyle
10 Front Squats
10 No Push-up Burpee
35 Single Unders
7 Front Squats
10 No Push-up Burpee
35 Single Unders
4 Front Squats
10 No Push-up Burpee
35 Single Unders
1 Front Squats
10 No Push-up Burpee
35 Single Unders

Conditioning Warm-Up

5 Minutes To Do 3-5 Rounds of WOD Warm-Up
4 Front Squats (Build to Heaviest Working Weight)
4 Burpee Over Bar
15 Double Unders