Bootcamp
Thursday, October 5th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3MINUTES
10 Empty Bar Bent Over Barbell Row
5 Bent Over Barbell Row
3 Bent Over Barbell Row
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3MINUTES
10 Empty Bar Bent Over Barbell Row
5 Bent Over Barbell Row
3 Bent Over Barbell Row
Strength
Bent Over Barbell Row
Build to a Heavy 1 Reps in 10 Minutes
Build to a Heavy 1 Reps in 10 Minutes
WOD
Workout Format
CONDITIONING WARM-UP
1 Rounds
5 Pull-Ups @ Working Scale
8 American KB Swings @ Workout Weight
16 Double Unders @ Working Scale
AMRAP 15
1 Rounds
5 Pull-Ups @ Working Scale
8 American KB Swings @ Workout Weight
16 Double Unders @ Working Scale
AMRAP 15
Competitive
8 Strict Pull-Ups
16 American KB Swings (50/35)
32 Double Unders
16 American KB Swings (50/35)
32 Double Unders
Performance
8 Strict Pull-Ups
16 American KB Swings (35/25)
32 Double Unders or 55 Single Unders
16 American KB Swings (35/25)
32 Double Unders or 55 Single Unders
Lifestyle
8 Strict Pull-Ups
16 American KB Swings (35/25)
32 Single Unders
16 American KB Swings (35/25)
32 Single Unders