Bootcamp
Wednesday, February 28th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
1 Round
Wrist Circles
Band Front Raises
Band Pull Aparts
Inch Worms
-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
Wrist Circles
Band Front Raises
Band Pull Aparts
Inch Worms
-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
Every Minute on the Minute X 6 Rounds
3 Explosive Push-Ups
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 4 Rounds
8 Pull-Ups
3 Explosive Push-Ups
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 4 Rounds
8 Pull-Ups
WOD
Workout Format
21-15-9 (15 Minute Time Cap)
Competitive
Hanstand Push-Ups
Ring Dips
Ring Dips
Performance
Pike Push-Ups
Assisted Ring Dips
Assisted Ring Dips
Lifestyle
Db Strict Press
Close Grip Bench Press
Close Grip Bench Press
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds Of:
1-2 Rounds
4 Hanstand Push-Ups
4 Ring Dips
1-3 Rounds Of:
1-2 Rounds
4 Hanstand Push-Ups
4 Ring Dips