Bootcamp
Wednesday, April 10th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges
-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight
- Into -
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges
-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight
Strength
Bench Press
In 7 Minutes Build to a Heavy 3 Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3
Every Minute on the Minute X 3 Rounds
5 Weighted Push-Ups
In 7 Minutes Build to a Heavy 3 Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3
Every Minute on the Minute X 3 Rounds
5 Weighted Push-Ups
WOD
Workout Format
In Pairs ~ Two Rounds For Time (25 Minute Time Cap)
Competitive
50 Burpees
100 KB Swings (50/35)
200M Run
300 Double Unders
100 KB Swings (50/35)
200M Run
300 Double Unders
Performance
50 Burpees
100 KB Swings (35/25)
200M Run
300 Double Unders or 500 Single Unders
100 KB Swings (35/25)
200M Run
300 Double Unders or 500 Single Unders
Lifestyle
50 Elevated Burpees
100 KB Swings
200M Run
300 Single Unders
100 KB Swings
200M Run
300 Single Unders
Conditioning Warm-Up
200M Run
5 Burpees
5 KB Swings
10 Double Unders
5 Burpees
5 KB Swings
10 Double Unders