Bootcamp
Wednesday, April 17th, 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 Leg Swings Right
Front to Back Leg Swings Left
Push-Ups @ an East Scale
Band Tricep Extensions
Broad Jumps
-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 30% 1RM or Build Weight
- Into -
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Push-Ups @ an East Scale
Band Tricep Extensions
Broad Jumps
-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 30% 1RM or Build Weight
Strength
Bench Press
Every 1:15 Minutes on the Minute X 5 Rounds
3 Bench Press @ Light Weight (30% 1RM)
*Press the Bar as Fast as Possible or Work on Technique
Every 1:00 on the Minute X 5 Rounds
3 Barbell Power Rows
Every 1:15 Minutes on the Minute X 5 Rounds
3 Bench Press @ Light Weight (30% 1RM)
*Press the Bar as Fast as Possible or Work on Technique
Every 1:00 on the Minute X 5 Rounds
3 Barbell Power Rows
WOD
Workout Format
For Time (15 Minute Time Cap)
Competitive
100 Burpee Box Jump Overs
Performance
100 Burpee Box Step Overs
Lifestyle
75 Elevated Burpee Box Step Overs
Conditioning Warm-Up
5 Minutes to Do Wod Warm-up and Prepare
(Suggested Warm-up)
1 Box Step Up
1 Box Running Jump Up
1 Box Step Jumping
3 Box Jumps
3 Burpees
1 Burpee Box Jump
(Suggested Warm-up)
1 Box Step Up
1 Box Running Jump Up
1 Box Step Jumping
3 Box Jumps
3 Burpees
1 Burpee Box Jump