Bootcamp
Wednesday, April 3rd, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Front to Back Arm Swings
Small Arm Circles
Band Overhead Press
Band Pull Aparts
High Plank to Downward Dog
-Into-
5 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 50% 1RM or Build Weight
6 Bench Press @ Approx. 60% 1RM or Build Weight
3 Bench Press @ Approx. 65% 1RM or Build Weight
1 Bench Press @ Approx. 70% 1RM or Build Weight
- Into -
30 Seconds of Work / 5 Seconds of Rest
Front to Back Arm Swings
Small Arm Circles
Band Overhead Press
Band Pull Aparts
High Plank to Downward Dog
-Into-
5 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 50% 1RM or Build Weight
6 Bench Press @ Approx. 60% 1RM or Build Weight
3 Bench Press @ Approx. 65% 1RM or Build Weight
1 Bench Press @ Approx. 70% 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
5 Rounds For Time (15 Minute Time Cap)
Competitive
15 Thrusters (95/65)
5 Wall Walks
5 Wall Walks
Performance
15 Thrusters (65/45)
5 Scaled Wall Walks
5 Scaled Wall Walks
Lifestyle
4 Rounds for Time (15 Minute Time Cap)
10 Front Squats
3 Inch Worms
Rest 1 Minute
10 Front Squats
3 Inch Worms
Rest 1 Minute
Conditioning Warm-Up
5 Air Squats
3 Front Squats
3 Push Press
2 Thrusters
1 Wall Walk
3 Front Squats
3 Push Press
2 Thrusters
1 Wall Walk