Bootcamp
Wednesday, November 13th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Air Squats
10 Push-Ups
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows
-Into-
2 Rounds:
10 Air Squats
10 Push-Ups
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows
Strength
Bench Press
Every Minute on the Minute:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
90% 1RM x 2-3 Reps
Every Minute on the Minute:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
90% 1RM x 2-3 Reps
WOD
Workout Format
20 Minute AMRAP - with a Partner
Competitive
6 Strict Toes-to-Bar
16 DB Bench Press (35/25)
24 Single DB Goblet Squats (35/25)
16 DB Bench Press (35/25)
24 Single DB Goblet Squats (35/25)
Performance
6 Strict Leg Raises
16 DB Bench Press (25/15)
24 Single DB Goblet Squats (25/15)
16 DB Bench Press (25/15)
24 Single DB Goblet Squats (25/15)
Lifestyle
6 Strict Knee Raises
16 DB Bench Press
24 Single DB Goblet Squats
16 DB Bench Press
24 Single DB Goblet Squats