Bootcamp
Thursday, October 31st, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
200m Run
10 Broad Jumps
15 Band Pull-Aparts
10 Band Overhead Press
-Into-
2 Rounds:
200m Run
10 Broad Jumps
15 Band Pull-Aparts
10 Band Overhead Press
Strength
Push Press
Every Minute on the Minute
1. 8 Reps @ 40% 1RM
2. 6 Reps @ 50% 1RM
3. 4 Reps @ 60% 1RM
4. 2 Reps @ 65% 1RM
5. 1 Rep @ 70% 1RM
Into:
Every 2:15 Minutes x 3 Sets
5 Reps @ 70% 1RM
Plank
EMOM x 4 Sets x 30 Seconds
Every Minute on the Minute
1. 8 Reps @ 40% 1RM
2. 6 Reps @ 50% 1RM
3. 4 Reps @ 60% 1RM
4. 2 Reps @ 65% 1RM
5. 1 Rep @ 70% 1RM
Into:
Every 2:15 Minutes x 3 Sets
5 Reps @ 70% 1RM
Plank
EMOM x 4 Sets x 30 Seconds
WOD
Workout Format
3 Rounds
Competitive
200m Run
15 Box Jump Overs (24/20)
10 Chest-to-Bar Pull-Ups
15 Box Jump Overs (24/20)
10 Chest-to-Bar Pull-Ups
Performance
200m Run
15 Box Jump Overs or Step Overs (24/20)
10 Pull-Ups or Jumping Pull-Ups
15 Box Jump Overs or Step Overs (24/20)
10 Pull-Ups or Jumping Pull-Ups
Lifestyle
200m Run
15 Box Step Overs
10 Ring Rows or Jumping Pull-Ups
15 Box Step Overs
10 Ring Rows or Jumping Pull-Ups