Bootcamp
Thursday, November 30th, 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 Row
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 Row
Band Pass Throughs
Strength Warm-up
6 Negative Pull-Ups (Use Band if Needed)
Strength
Every Minute on the Minute X 10 Minutes
1) Max Assisted Pull-Ups (Min. 8 Reps)
2) Rest
1) Max Assisted Pull-Ups (Min. 8 Reps)
2) Rest
WOD
Workout Format
Every Minute on the Minute X 20 Minutes
Competitive
1) 12 Pendlay Rows (95/65)
2) Max Distance Double Db Farmer Carry
2) Max Distance Double Db Farmer Carry
Performance
1) 12 Pendlay Rows (65/45)
2) Max Distance Double Db Farmer Carry
2) Max Distance Double Db Farmer Carry
Lifestyle
1) 12 Pendlay Rows
2) Max Distance Double Db Farmer Carry
2) Max Distance Double Db Farmer Carry
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Pendlay Rows
20 Second Double Db Farmer Carry
5 Pendlay Rows
20 Second Double Db Farmer Carry