Bootcamp
Thursday, November 23rd, 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
AMRAP 10
Competitive
12 Cleans (135/95)
9 Burpee Over Bar
6 Thrusters
9 Burpee Over Bar
6 Thrusters
Performance
12 Cleans (95/65)
9 Burpee Over Bar
6 Thrusters
9 Burpee Over Bar
6 Thrusters
Lifestyle
12 Cleans
9 No Push-up Burpee Over Bar
6 Thrusters
9 No Push-up Burpee Over Bar
6 Thrusters
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Cleans @ Warm-up to Workout Weight
5 Burpees Over Bar
2 Thrusters @ Warm-up to Workout Weight
5 Cleans @ Warm-up to Workout Weight
5 Burpees Over Bar
2 Thrusters @ Warm-up to Workout Weight