Bootcamp
Tuesday, February 6th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Bent Over Band Lat Pull In
Extra Rom Db Tricep Extensions
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Strict Press
8 Barbell Push Press @ Approx. 40% 1RM or Build Weight
5 Barbell Push Press @ Approx. 50% 1RM or Build Weight
1 Barbell Push Press @ Approx. 60% 1RM or Build Weight
- Into -
2 Rounds / 20 Seconds Each
Bent Over Band Lat Pull In
Extra Rom Db Tricep Extensions
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Strict Press
8 Barbell Push Press @ Approx. 40% 1RM or Build Weight
5 Barbell Push Press @ Approx. 50% 1RM or Build Weight
1 Barbell Push Press @ Approx. 60% 1RM or Build Weight
Strength
Every Minute on the Minute X 4 Rounds
4 Touch and Go Cleans @ a Challenging Weight
Every 1 Minutes on the Minute X 5 Rounds
Push Press 3 Reps @ Approx. 60% 1RM or Build Each Set.
Every 2 Minutes on the Minute X 3 Rounds
10 Push-Ups
8 Pull-Ups
4 Touch and Go Cleans @ a Challenging Weight
Every 1 Minutes on the Minute X 5 Rounds
Push Press 3 Reps @ Approx. 60% 1RM or Build Each Set.
Every 2 Minutes on the Minute X 3 Rounds
10 Push-Ups
8 Pull-Ups
WOD
Workout Format
For Time ~ 25 Minute Time Cap
Competitive
5KM Row
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Performance
4KM Row
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Lifestyle
20 Minutes Row
Every 1.5 Minutes on the Minute 2 No Push-up Burpee
Every 1.5 Minutes on the Minute 2 No Push-up Burpee