Bootcamp
Wednesday, July 10th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Bench Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 10 Reps / Rest 30-60 Seconds
2 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 8-9/10) / Rest 60-120 Seconds
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 10 Reps / Rest 30-60 Seconds
2 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 8-9/10) / Rest 60-120 Seconds
WOD
Workout Format
8 Rounds ~ For Time
Competitive
100M Sprint
15 Push-Ups
Rest 60 Seconds
15 Push-Ups
Rest 60 Seconds
Performance
100M Sprint
15 Push-Ups or Elevated Push-Ups
Rest 60 Seconds
15 Push-Ups or Elevated Push-Ups
Rest 60 Seconds
Lifestyle
6 Rounds
100M Sprint
15 Elevated Push-Ups
Rest 60 Seconds
100M Sprint
15 Elevated Push-Ups
Rest 60 Seconds
Notes
Round 1
200M Run
15 Band Pull Aparts
15 Band Overhead Press
Round 2
150M Run
15 Elevated or Wall Push-up
Round 3
100M Run
10 Push-up or Elevated Push-up
200M Run
15 Band Pull Aparts
15 Band Overhead Press
Round 2
150M Run
15 Elevated or Wall Push-up
Round 3
100M Run
10 Push-up or Elevated Push-up