Bootcamp
Wednesday, January 31st, 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)
2 Bench Press (Moderate 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)
2 Bench Press (Moderate Weight)
Strength
Bench Press
Build to a Heavy 1 Rep in 10 Minutes
Build to a Heavy 1 Rep in 10 Minutes
WOD
Workout Format
For Time
21 ~ 15 ~ 9
21 ~ 15 ~ 9
Competitive
Cleans (165/115)
Chest to Bar Pull-Ups
Chest to Bar Pull-Ups
Performance
Cleans (115/80)
Pull-Ups
Pull-Ups
Lifestyle
Cleans
Jumping Pull-Ups
Jumping Pull-Ups
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Cleans
5 Chest To Bar Pull-Ups
3 Cleans
5 Chest To Bar Pull-Ups