Bootcamp
Wednesday, February 21st, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
PVC Back Rack Shoulder Front to Back
Dynamic Squat
Right Knee Over Toes Split Squats
Left Knee Over Toes Split Squats
-Into-
6 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
3 Bench Press @ Approx. 60% 1RM or Build Weight
1 Bench Press @ Approx. 65% 1RM or Build Weight
- Into -
1 Round / 20 Seconds Each
PVC Back Rack Shoulder Front to Back
Dynamic Squat
Right Knee Over Toes Split Squats
Left Knee Over Toes Split Squats
-Into-
6 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
3 Bench Press @ Approx. 60% 1RM or Build Weight
1 Bench Press @ Approx. 65% 1RM or Build Weight
Strength
In 7 Minutes Build to a Heavy 5 Bench Press
- Rest 2 Minutes -
1 Set x Max Reps @ 10% Less Than the Weight of Your Last Set of 5
Every Minute on the Minute x 3 Rounds
Max Strict Handstand Push-Ups or Pike Push-Ups or Push-Ups
Every Minute on the Minute x 3 Rounds
12 Weighted Sit-Ups or Crunches
- Rest 2 Minutes -
1 Set x Max Reps @ 10% Less Than the Weight of Your Last Set of 5
Every Minute on the Minute x 3 Rounds
Max Strict Handstand Push-Ups or Pike Push-Ups or Push-Ups
Every Minute on the Minute x 3 Rounds
12 Weighted Sit-Ups or Crunches
WOD
Workout Format
AMRAP 12 - In Pairs
Competitive
16 - 25 Ft Shuttle Runs Together
25 Sync Sit-Ups
8 Handstand Wall Walks, You Go I Go Style
25 Sync Sit-Ups
8 Handstand Wall Walks, You Go I Go Style
Performance
16 - 25 Ft Shuttle Runs Together
25 Sync Sit-Ups
8 Scaled Handstand Wall Walks, You Go I Go Style
25 Sync Sit-Ups
8 Scaled Handstand Wall Walks, You Go I Go Style
Lifestyle
16 - 25 Ft Shuttle Runs Together
25 Sync Crunches
8 Inch Worms, You Go I Go Style
25 Sync Crunches
8 Inch Worms, You Go I Go Style
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds Of:
3 Shuttle Runs
5 Sync Sit-Ups
2 Wall Walks
1-3 Rounds Of:
3 Shuttle Runs
5 Sync Sit-Ups
2 Wall Walks