Bootcamp
Thursday, November 16th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
6 Negative Pull-Ups (Use Band if Needed)
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
6 Negative Pull-Ups (Use Band if Needed)
Strength
In 15 Minutes, Complete:
3-6 Weighted Strict Chin-Ups or Hardest Variation
Into, 3 Rounds
8-10 Strict Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
- Rest 1 Minute -
3-6 Weighted Strict Chin-Ups or Hardest Variation
Into, 3 Rounds
8-10 Strict Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
- Rest 1 Minute -
WOD
Workout Format
3 Rounds for Time 15 Minutes Cap - Test Workout
Christine
Christine
Competitive
500M Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24”/20”)
12 Deadlifts (Bodyweight)
21 Box Jumps (24”/20”)
Performance
500M Row
12 Deadlifts (135/95)
21 Box Jumps or Steps (24”/20”)
12 Deadlifts (135/95)
21 Box Jumps or Steps (24”/20”)
Lifestyle
2 Minute Row
12 Deadlifts
21 Box Step UPS
12 Deadlifts
21 Box Step UPS
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
20 Second Row
5 Deadlifts @ Warm-up to Working Weight
5 Box Jumps @ Workout Scale
20 Second Row
5 Deadlifts @ Warm-up to Working Weight
5 Box Jumps @ Workout Scale