Bootcamp
Tuesday, March 5th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
-Into-
Orangotang Swings
Band Pull Ins
Dynamic Squats
Alternating Deep Lunges
Downward Dog to Seal
-Into-
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat
- Into -
1 Rounds / 20 Seconds Each
-Into-
Orangotang Swings
Band Pull Ins
Dynamic Squats
Alternating Deep Lunges
Downward Dog to Seal
-Into-
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat
Strength
Every Minute on the Minute X 6 Rounds
2 Muscle Ups or Hardest Version of Pull-up You Can Do
Every 1 Minutes on the Minute X 5 Rounds
1 Clean Pull + 1 Squat Clean @ a Moderate Weight
2 Muscle Ups or Hardest Version of Pull-up You Can Do
Every 1 Minutes on the Minute X 5 Rounds
1 Clean Pull + 1 Squat Clean @ a Moderate Weight
WOD
Workout Format
4 Rounds in Pairs
Competitive
30 Cal Air Bike ~ Split
30 Sit-Ups ~ Sync
30 Sit-Ups ~ Sync
Performance
26 Cal Air Bike ~ Split
30 Sit-Ups ~ Sync
30 Sit-Ups ~ Sync
Lifestyle
2:30 Minute Air Bike ~ Split
30 Crunches ~ Sync
30 Crunches ~ Sync
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Round
1 Rounds
20 SEC. Bike
5 Sit-Ups
1 Round
1 Rounds
20 SEC. Bike
5 Sit-Ups