Bootcamp
Wednesday, April 26th, 2023 - Bootcamp
General Warm-Up
30 seconds work/10 seconds Rest x 2 Rounds
Jumping Jacks
PVC Pass-overs
Push-up Negatives
Scap Pull-ups
Alternating Lunges
Jumping Jacks
PVC Pass-overs
Push-up Negatives
Scap Pull-ups
Alternating Lunges
Strength
Bench Press
Every 2 minutes on the minute x 5 rounds
Bench Press x 5 reps / Building each set
DB Bent Over Row x 8 reps
EMOM x 3
Every 2 minutes on the minute x 5 rounds
Bench Press x 5 reps / Building each set
DB Bent Over Row x 8 reps
EMOM x 3
WOD
Workout Format
5 Rounds for Time (15 min. time cap)
Competitive
5 Burpee Box Jump-overs (30/24)
6 Clean & Jerks (115 / 95)
Rest 2 minutes
6 Clean & Jerks (115 / 95)
Rest 2 minutes
Performance
5 Burpee Box Jump/Step-overs (24 / 20)
6 Clean & Jerks (95 / 65)
Rest 2 minutes
6 Clean & Jerks (95 / 65)
Rest 2 minutes
Lifestyle
5 No Push-up Burpee Box Jump/Step-overs (30 / 24)
6 Clean & Jerks
Rest 2 minutes
6 Clean & Jerks
Rest 2 minutes