Bootcamp
Wednesday, May 1st, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Round 1
8/6 Cal Air Bike
15 Seconds High Plank
15 Ring Rows
15 Push-Ups or Elevated
Round 2
8/6 Cal Air Bike
10 Hanging Hollow to Arch
10 Kip Swings
15 Empty Bar Bench Press
Round 3
8/6 Air Bike
10 Hollow Rocks
10 Strict Pull-Ups or Assisted
15 Empty Bar Bench Press
- Into -
Every Minute on the Minute X 4 Minutes
5 Bench Press Build to Your Starting Working Weight
8/6 Cal Air Bike
15 Seconds High Plank
15 Ring Rows
15 Push-Ups or Elevated
Round 2
8/6 Cal Air Bike
10 Hanging Hollow to Arch
10 Kip Swings
15 Empty Bar Bench Press
Round 3
8/6 Air Bike
10 Hollow Rocks
10 Strict Pull-Ups or Assisted
15 Empty Bar Bench Press
- Into -
Every Minute on the Minute X 4 Minutes
5 Bench Press Build to Your Starting Working Weight
Strength
Bench Press
Every 3 Minutes on the Minute X 5 Rounds
5 Reps Bench Press
Every 3 Minutes on the Minute X 5 Rounds
5 Reps Bench Press
WOD
Workout Format
For Time (10 Minute Time Cap)
Competitive
3 Rounds for Time ~ Weighted Vest
10 Strict Pull-Ups
10 Cal Air Bike
10 Push-Ups
10 Cal Air Bike
10 Strict Pull-Ups
10 Cal Air Bike
10 Push-Ups
10 Cal Air Bike
Performance
3 Rounds for Time
10 Strict Pull-Ups
10 Cal Air Bike
10 Push-Ups
10 Cal Air Bike
10 Strict Pull-Ups
10 Cal Air Bike
10 Push-Ups
10 Cal Air Bike
Lifestyle
3 Rounds for Time
10 Ring Row
30 Seconds Air Bike
10 Elevated Push-Ups
30 Seconds Air Bike
10 Ring Row
30 Seconds Air Bike
10 Elevated Push-Ups
30 Seconds Air Bike