Bootcamp
Wednesday, March 1st, 2023 - Bootcamp
General Warm-Up
2 Rounds
60 Jumping Jacks
12 Band Lat Prayers
12 Big Arm Circles
12 Band Good Mornings
12 Band Chest Press
8 Med Ball Chest Pass to Wall
60 Jumping Jacks
12 Band Lat Prayers
12 Big Arm Circles
12 Band Good Mornings
12 Band Chest Press
8 Med Ball Chest Pass to Wall
Strength
Bench Press
Every 2 minute on the minute x 6 rounds
Bench Press x 3 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
Every 2 minute on the minute x 6 rounds
Bench Press x 3 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
Workout Format
For Time - Split Work as desired
Competitive
80 - 70 - 60 - 50 - 40 - 30 Cal Row
2 - 4 - 6 - 8 - 10 - 12 Deadlifts (250 / 180)
2 - 4 - 6 - 8 - 10 - 12 Deadlifts (250 / 180)
Performance
70 - 60 - 50 - 40 - 30 - 20 Cal Row
2 - 4 - 6 - 8 - 10 - 12 Deadlifts (200 / 140)
2 - 4 - 6 - 8 - 10 - 12 Deadlifts (200 / 140)
Lifestyle
80 - 70 - 60 - 50 - 40 - 30 Row Strokes
2 - 4 - 6 - 8 - 10 - 12 Deadlifts
2 - 4 - 6 - 8 - 10 - 12 Deadlifts