Bootcamp
Wednesday, January 3rd, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength Warm-up
In 4 Minutes Perform the Following:
10 Empty Bar Bench Press
6 Bench Press (Light Weight)
3 Bench Press (4 Rep Working Weight)
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength Warm-up
In 4 Minutes Perform the Following:
10 Empty Bar Bench Press
6 Bench Press (Light Weight)
3 Bench Press (4 Rep Working Weight)
Strength
Bench Press
Build to a Heavy 4 Reps in 10 Minutes
Build to a Heavy 4 Reps in 10 Minutes
WOD
Workout Format
21 - 18 - 15 - 12
Competitive
Alternating DB Snatches (50/35)
DB Overhead Walking Lunges (50/35)
DB Overhead Walking Lunges (50/35)
Performance
Alternating DB Snatches (35/25)
DB Overhead Walking Lunges (35/25)
DB Overhead Walking Lunges (35/25)
Lifestyle
Alternating DB Snatches
DB Overhead Walking Lunges
DB Overhead Walking Lunges
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
6 Alternating DB Snatches (Warm-up to Working Weight)
4 DB Overhead Walking Lunges
6 Alternating DB Snatches (Warm-up to Working Weight)
4 DB Overhead Walking Lunges