Bootcamp
Thursday, November 9th, 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 -
WOD
Workout Format
For Time (10 minute Time Cap) - Test Workout
Competitive
21-15-9
Cleans (135/95)
Ring Dips
Cleans (135/95)
Ring Dips
Performance
21-15-9
Cleans (95/65)
Ring Dips or Assisted Ring Dips
Cleans (95/65)
Ring Dips or Assisted Ring Dips
Lifestyle
21-15-9
Cleans
Push-Ups or Elevated Push-Ups
Cleans
Push-Ups or Elevated Push-Ups
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Cleans @ Warm-up to Working Weight
5 Ring Dips @ Workout Scale
5 Cleans @ Warm-up to Working Weight
5 Ring Dips @ Workout Scale