Bootcamp
Tuesday, April 2nd, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Circles
Band Lat Pull Downs
Band Pull Aparts
Band Bicep Curls
Front to Back Leg Swings Left
Front to Back Leg Swings Right
Air Squats
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Circles
Band Lat Pull Downs
Band Pull Aparts
Band Bicep Curls
Front to Back Leg Swings Left
Front to Back Leg Swings Right
Air Squats
Strength
Every 2 Minutes on the Minute X 3 Rounds
Round 1) 21 Pull-Ups or Ring Rows
Rounds 2) 18 Pull-Ups or Ring Rows
Rounds 3) 15 Pull-Ups or Ring Rows
Round 1) 21 Pull-Ups or Ring Rows
Rounds 2) 18 Pull-Ups or Ring Rows
Rounds 3) 15 Pull-Ups or Ring Rows
WOD
Workout Format
8 Rounds ~ You Go, I go ~ 20 Minute Cap
Competitive
50 Split Lunges
600M Split Row
600M Split Row
Performance
50 Split Lunges
500M Split Row
500M Split Row
Lifestyle
40 Split Assisted Lunges
400M Split Row
400M Split Row
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds
4 Lunges
20 Second Row
1-2 Rounds
4 Lunges
20 Second Row