Bootcamp
Wednesday, May 3rd, 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 5 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 5 reps / Building each set
DB Bent Over Row x 8 reps
EMOM x 3
WOD
Workout Format
For Time - 12 minute Time Cap
Competitive
9 Double DB Clean Thrusters (35 / 25)
9 Strict Pull-ups
15 Double DB Thrusters
15 Chest to Bar Pull-ups
21 Double DB Push Press
21 Pull-ups
9 Strict Pull-ups
15 Double DB Thrusters
15 Chest to Bar Pull-ups
21 Double DB Push Press
21 Pull-ups
Performance
9 Double DB Clean Thrusters (25 / 15)
9 Band Strict Pull-ups
15 Double DB Thrusters
15 Jumping Pull-ups
21 Double DB Push Press
21 Ring Rows
9 Band Strict Pull-ups
15 Double DB Thrusters
15 Jumping Pull-ups
21 Double DB Push Press
21 Ring Rows
Lifestyle
9 Double DB Clean Thrusters (35 / 25)
9 Ring Rows
15 Double DB Thrusters
15 Ring Rows
21 Double DB Push Press
21 Ring Rows
9 Ring Rows
15 Double DB Thrusters
15 Ring Rows
21 Double DB Push Press
21 Ring Rows