Bootcamp
Tuesday, October 3rd, 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 3 Minutes
10 Empty Bar Back Squat
5 Back Squat
3 Back Squat
-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 3 Minutes
10 Empty Bar Back Squat
5 Back Squat
3 Back Squat
Strength
Back Squats
Build to a Heavy 1 Reps in 10 Minutes
Build to a Heavy 1 Reps in 10 Minutes
Conditioning Warm-Up
1 Rounds
8 Thrusters @ Working Weight
8 Burpees Over Bar @ Working Scale
8 Thrusters @ Working Weight
8 Burpees Over Bar @ Working Scale
Notes
3 Rounds for Time
COMPETITIVE
15 Thrusters (95/65)
30 Burpee Over Bar
PERFORMANCE
15 Thrusters (45/35)
30 Burpee Over Bar
LIFESTYLE
15 Thrusters
30 Elevated Burpee
COMPETITIVE
15 Thrusters (95/65)
30 Burpee Over Bar
PERFORMANCE
15 Thrusters (45/35)
30 Burpee Over Bar
LIFESTYLE
15 Thrusters
30 Elevated Burpee