Bootcamp
Thursday, October 12th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
6 Negative Pronated Pull-Ups (Use Band if Needed)
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
6 Negative Pronated Pull-Ups (Use Band if Needed)
Strength
In 15 Minutes Complete
3-6 Weighted Strict Supinated Pull-Ups or Hardest Variation
-Into-
3 Round
8-10 Strict Pronated Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
Rest 1 Minutes
3-6 Weighted Strict Supinated Pull-Ups or Hardest Variation
-Into-
3 Round
8-10 Strict Pronated Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
Rest 1 Minutes
WOD
Workout Format
CONDITIONING WARM-UP
200M Run
250M Row
10 Cal Air Bike
For Time
200M Run
250M Row
10 Cal Air Bike
For Time
Competitive
1KM Run
2KM Row
3KM Air Bike
2KM Row
3KM Air Bike
Performance
800M Run
1500M Row
2500M Air Bike
1500M Row
2500M Air Bike
Lifestyle
800M Run
1200M Row
2200M Air Bike
1200M Row
2200M Air Bike