Bootcamp
Thursday, November 7th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Band Pullovers
10 Band Face Pulls
6 Kneeling KB Windmills Per Side
14 Calf Raises on a Plate
10 Dynamic Squats
-Into-
2 Rounds:
10 Band Pullovers
10 Band Face Pulls
6 Kneeling KB Windmills Per Side
14 Calf Raises on a Plate
10 Dynamic Squats
Strength
Push Press
Every Minute on the Minute:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
Then:
Every 2:15 Minutes:
7-9. 80% 1RM x 5 Reps
Bent Over Barbell Row
EMOM x 4 Rounds x 8 Reps
Every Minute on the Minute:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
Then:
Every 2:15 Minutes:
7-9. 80% 1RM x 5 Reps
Bent Over Barbell Row
EMOM x 4 Rounds x 8 Reps
WOD
Workout Format
For Time
Competitive
100 Push Press (95/65)
30 Wall Balls (20/14)
30 Wall Balls (20/14)
Performance
100 Push Press (45/35)
30 Wall Balls (14/10)
30 Wall Balls (14/10)
Lifestyle
70 Push Press
30 Wall Balls
30 Wall Balls