Bootcamp
Thursday, March 9th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 2 rounds
Skip
Deep Alternating Lunges
Side Lunges
Band Good Mornings
Band Scapular Overhead Press
Jump Squats
Deadlift Demo / Practice / Form Checks
Skip
Deep Alternating Lunges
Side Lunges
Band Good Mornings
Band Scapular Overhead Press
Jump Squats
Deadlift Demo / Practice / Form Checks
Strength
Deadlift
Every 3 minute on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
*This is a 1 rep max test, have fun and be safe.
Every 3 minute on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
*This is a 1 rep max test, have fun and be safe.
WOD
Workout Format
For Time
Competitive
21 - 18 - 15 - 12 - 9 reps
Wall Balls (20 / 14)
Med Ball Sit-ups
Wall Balls (20 / 14)
Med Ball Sit-ups
Performance
21 - 18 - 15 - 12 - 9 reps
Wall Balls (14 / 10)
Med Ball Sit-ups
Wall Balls (14 / 10)
Med Ball Sit-ups
Lifestyle
21 - 18 - 15 - 12 - 9 reps
Wall Balls
Med Ball Sit-ups
Wall Balls
Med Ball Sit-ups