Bootcamp
Wednesday, May 17th, 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 minutes on the minute x 5 rounds
Bench Press x 3 reps / Building each set
DB Bent Over Row x 8 reps
EMOM x 3
Every 2 minutes on the minute x 5 rounds
Bench Press x 3 reps / Building each set
DB Bent Over Row x 8 reps
EMOM x 3
WOD
Workout Format
For Distance - Bike, Row, or Run
Competitive
3 min Max Effort
Rest 2.5 minutes
4 min Max Effort
Rest 3 minutes
5 minute Max Effort
Rest 2.5 minutes
4 min Max Effort
Rest 3 minutes
5 minute Max Effort
Performance
3 min Max Effort
Rest 2.5 minutes
4 min Max Effort
Rest 3 minutes
5 minute Max Effort
Rest 2.5 minutes
4 min Max Effort
Rest 3 minutes
5 minute Max Effort
Lifestyle
3 min Max Effort
Rest 2.5 minutes
4 min Max Effort
Rest 3 minutes
5 minute Max Effort
Rest 2.5 minutes
4 min Max Effort
Rest 3 minutes
5 minute Max Effort