Bootcamp
Thursday, October 19th, 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
Every Minute on the Minute X 3 Minutes
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
Every Minute on the Minute X 3 Minutes
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 Minute -
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 Minute -
WOD
Workout Format
5 Rounds for Time
Competitive
20 Box Jump Overs (24”/20”)
20/15 Cal Row
20/15 Cal Row
Performance
20 Box Jump Overs or Step Overs (24”/20”)
15/10 Cal Row
15/10 Cal Row
Lifestyle
20 Box Step Overs
1 Minute Cal Row
1 Minute Cal Row
Conditioning Warm-Up
1 Round
6 Box Jump Overs @ Workout Scale
15 Second Row Sprint
6 Box Jump Overs @ Workout Scale
15 Second Row Sprint