Bootcamp
Thursday, November 2nd, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Rows
Band Pass Throughs
Strength Warm-up
6 Negative Pull-Ups (Use Band if Needed)
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Rows
Band Pass Throughs
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 -
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
10 Push-Ups @ Workout Scale
10 Sit-Ups @ Workout Scale
10 Push-Ups @ Workout Scale
10 Sit-Ups @ Workout Scale
WOD - retest
For Time (20 minute Time Cap)
COMPETITIVE
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1-
Push-Ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-Ups
PERFORMANCE
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1-
Elevated Push-Ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-Ups
LIFESTYLE
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1-
Elevated Push-Ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Crunches
COMPETITIVE
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1-
Push-Ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-Ups
PERFORMANCE
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1-
Elevated Push-Ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-Ups
LIFESTYLE
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1-
Elevated Push-Ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Crunches