Bootcamp
Thursday, October 17th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
8 Inchworms
10 Ring Rows
12 Band Overhead Press
Rest 30 Seconds
-Into-
3 Rounds
8 Inchworms
10 Ring Rows
12 Band Overhead Press
Rest 30 Seconds
Strength
Push Press
On the Final Minute, Perform an AMRAP
1. 55% x 3 Reps
2. 65% x 3 Reps
3-12. 70% x 8 Sets x 3 Reps
Barbell Row
EMOM x 4 Sets x 10 Reps
On the Final Minute, Perform an AMRAP
1. 55% x 3 Reps
2. 65% x 3 Reps
3-12. 70% x 8 Sets x 3 Reps
Barbell Row
EMOM x 4 Sets x 10 Reps
WOD
Workout Format
For Time
21-15-9
21-15-9
Competitive
Strict HSPU
Strict Ring Dips
Push-Ups
Strict Ring Dips
Push-Ups
Performance
Strict Pike Push-Ups
Strict Bar Dips or Assisted Ring Dips
Push-Ups
Strict Bar Dips or Assisted Ring Dips
Push-Ups
Lifestyle
Hand Release Push-Ups
Bench Dips
Elevated Push-Ups
Bench Dips
Elevated Push-Ups