Bootcamp
Thursday, September 28th, 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 3 Reps in 10 Minutes
Build to a Heavy 3 Reps in 10 Minutes
WOD
Workout Format
CONDITIONING WARM-UP
2 Rounds
8 Bench Press @ Workout Weight
15 Seconds Air Bike Sprint
21-15-9-6
2 Rounds
8 Bench Press @ Workout Weight
15 Seconds Air Bike Sprint
21-15-9-6
Competitive
Bench Press (135/95)
Air Bike Cals
Air Bike Cals
Performance
Bench Press (95/65)
Air Bike Cals
Air Bike Cals
Lifestyle
Bench Press
Air Bike Cals
Air Bike Cals