Bootcamp
Tuesday, March 26th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Cirlces
Band Pull Aparts
Band Strict Press
Band Lat Pull Downs
Calf Raises
-Into-
5 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 50% 1RM or Build Weight
6 Push Press @ Approx. 60% 1RM or Build Weight
3 Push Press @ Approx. 65% 1RM or Build Weight
1 Push Press @ Approx. 70% 1RM or Build Weight
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Cirlces
Band Pull Aparts
Band Strict Press
Band Lat Pull Downs
Calf Raises
-Into-
5 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 50% 1RM or Build Weight
6 Push Press @ Approx. 60% 1RM or Build Weight
3 Push Press @ Approx. 65% 1RM or Build Weight
1 Push Press @ Approx. 70% 1RM or Build Weight
Strength
Push Press
In 7 Minutes Build to a Heavy 3 Push Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3
Pull Ups
Every 1.5 Minutes on the Minutes X 4 Rounds
5 Weighted Pull-Ups
In 7 Minutes Build to a Heavy 3 Push Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3
Pull Ups
Every 1.5 Minutes on the Minutes X 4 Rounds
5 Weighted Pull-Ups
WOD
Workout Format
4 Rounds ~ 15 Minute Time Cap
Competitive
8 Devil Press 35/25
50 Double Unders
50 Double Unders
Performance
8 Devil Press 25/15
50 Double Unders or 85 Single Unders
50 Double Unders or 85 Single Unders
Lifestyle
8 Devil Press
50 Single Unders
50 Single Unders
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds
2 Burpees
2 Devil Press
10 Double Unders
1-2 Rounds
2 Burpees
2 Devil Press
10 Double Unders