Bootcamp
Wednesday, February 15th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Push-up Negatives
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Scap Pull-up
KB Windmills
Bench Press Demo / Practice / Form Checks
Banded Pull Aparts
Push-up Negatives
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Scap Pull-up
KB Windmills
Bench Press Demo / Practice / Form Checks
Strength
Bench Press
Every 2 minute on the minute x 6 rounds
Bench Press x 3 reps building weight each set
*Start at a weight that feels comfortable yet challenging, make small jumps each set.
Every 2 minute on the minute x 6 rounds
Bench Press x 3 reps building weight each set
*Start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
Workout Format
For Time - In Pairs
* Both partners can work at the same time, and reps can be split as desired. Both partners must stop and do 10 burpees each.
* Both partners can work at the same time, and reps can be split as desired. Both partners must stop and do 10 burpees each.
Competitive
30 Pull-Ups
50 Wall Ball (20/14)
70 Sit-Ups
100 Kettlebell Swings (50 / 35)
Every 2 minutes: 10 Burpees
50 Wall Ball (20/14)
70 Sit-Ups
100 Kettlebell Swings (50 / 35)
Every 2 minutes: 10 Burpees
Performance
30 Jumping Pull-ups
50 Wall Ball (14 / 10)
70 Sit-Ups
100 Kettlebell Swings (35 / 25)
Every 2 minutes: 10 No Push-up Burpees
50 Wall Ball (14 / 10)
70 Sit-Ups
100 Kettlebell Swings (35 / 25)
Every 2 minutes: 10 No Push-up Burpees
Lifestyle
30 Ring Rows
50 Wall Ball Squats
70 Sit-Ups
100 Kettlebell Swings
Every 2 minutes: 10 Elevated Burpees
50 Wall Ball Squats
70 Sit-Ups
100 Kettlebell Swings
Every 2 minutes: 10 Elevated Burpees