Bootcamp
Thursday, September 19th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
12 Band Rows
12 Band Overhead Press
12 Band Bicep Curls
30 Seconds Dead Hang
-Into-
3 Rounds
12 Band Rows
12 Band Overhead Press
12 Band Bicep Curls
30 Seconds Dead Hang
Strength
Push Press
EMOM X 10 Sets X 5 Reps @ 50%m 1RM or Rpe 5
On the Final Minute Perform an AMRAP
EMOM X 10 Sets X 5 Reps @ 50%m 1RM or Rpe 5
On the Final Minute Perform an AMRAP
WOD
Workout Format
For Time
15 - 9 - 6
15 - 9 - 6
Competitive
Chest to Bar Pull-Ups
Feet Elevated Ring Rows
DB Hang Cleans (35/25)
Feet Elevated Ring Rows
DB Hang Cleans (35/25)
Performance
Pull-Ups
Feet Elevated Ring Rows
DB Hang Cleans (25/15)
Feet Elevated Ring Rows
DB Hang Cleans (25/15)
Lifestyle
Feet Elevated Ring Rows
Ring Rows
DB Hang Cleans (15/10)
Ring Rows
DB Hang Cleans (15/10)