Bootcamp
Wednesday, March 29th, 2023 - Bootcamp
General Warm-Up
30 seconds work/10 seconds Rest x 2 Rounds
Jumping Jacks
PVC Pass-overs
Push-up Negatives
Scap Pull-ups
Alternating Lunges
Jumping Jacks
PVC Pass-overs
Push-up Negatives
Scap Pull-ups
Alternating Lunges
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
Waiter Carries
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds
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
Waiter Carries
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds
WOD
Competitive
21-18-15-12-9
Pull-ups
Push-ups
Box jumps (24 / 20)
Pull-ups
Push-ups
Box jumps (24 / 20)
Performance
21-18-15-12-9
Jumping Pull-ups
Elevated Push-ups
Box jumps or Step-ups
Jumping Pull-ups
Elevated Push-ups
Box jumps or Step-ups
Lifestyle
21-18-15-12-9
Ring Rows
Elevated Push-ups
Box Step-ups
Ring Rows
Elevated Push-ups
Box Step-ups