Bootcamp
Wednesday, January 24th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform the Following:
10 Empty Bar Bench Press
6 Bench Press (Light Weight)
4 Bench Press (Light Weight)
1 Bench Press (2 Rep Working Weight)
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform the Following:
10 Empty Bar Bench Press
6 Bench Press (Light Weight)
4 Bench Press (Light Weight)
1 Bench Press (2 Rep Working Weight)
Strength
Bench Press
Build to a Heavy 2 Reps in 10 Minutes
Build to a Heavy 2 Reps in 10 Minutes
WOD
Workout Format
AMRAP30
Competitive
25 Shuttle Runs
25 Burpees
50 Weighted Russian Twists (20/15)
50 Slam Balls (20/15)
100 Skips
100 Mountain Climbers
25 Burpees
50 Weighted Russian Twists (20/15)
50 Slam Balls (20/15)
100 Skips
100 Mountain Climbers
Performance
25 Shuttle Runs
25 Burpee
50 Russian Twists
50 Slam Balls (20/15)
100 Skips
100 Mountain Climbers
25 Burpee
50 Russian Twists
50 Slam Balls (20/15)
100 Skips
100 Mountain Climbers
Lifestyle
15 Shuttle Runs
15 Elevated No Push-up Burpee
30 Russian Twists
30 Slam Balls (15/10)
50 Skips
50 Flutter Kicks
15 Elevated No Push-up Burpee
30 Russian Twists
30 Slam Balls (15/10)
50 Skips
50 Flutter Kicks
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Shuttle Runs
5 Burpees
5 Weighted Russian Twists (20/15)
5 Slam Balls (20/15)
20 Skips
10 Mountain Climbers
5 Shuttle Runs
5 Burpees
5 Weighted Russian Twists (20/15)
5 Slam Balls (20/15)
20 Skips
10 Mountain Climbers