Bootcamp
Wednesday, March 22nd, 2023 - Bootcamp
General Warm-Up
2 Rounds
10 cal Row, Bike, or Ski
12 Negative Push-up
12 Air Squats
8 Med ball Chest Pass to Wall
12 Med Ball Thrusters
10 cal Row, Bike, or Ski
12 Negative Push-up
12 Air Squats
8 Med ball Chest Pass to Wall
12 Med Ball Thrusters
Strength
Bench Press
Every 2.5 minutes on the minute x 3 rounds
Bench Press x 12 reps / Building each set
*try to go a bit (2-5lbs) heavier than your last 12 reps
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds
Waiter Carries
Every 2.5 minutes on the minute x 3 rounds
Bench Press x 12 reps / Building each set
*try to go a bit (2-5lbs) heavier than your last 12 reps
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds
Waiter Carries
WOD
Workout Format
AMRAP 15 minutes
Competitive
20 Wall Balls (20/14)
20 cal Row or 15 cal Bike
20 cal Row or 15 cal Bike
Performance
20 Wall Balls (14/10)
20 cal Row or 15 cal Bike
20 cal Row or 15 cal Bike
Lifestyle
20 Wall Balls
90 seconds Row or Bike
90 seconds Row or Bike