Bootcamp
Wednesday, November 15th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
8 Bench Press
5 Bench Press
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
8 Bench Press
5 Bench Press
Strength
Bench Press
Build to a Heavy 4 Reps in 10 Minutes
Build to a Heavy 4 Reps in 10 Minutes
WOD
Workout Format
Every Minute on the Minute for 20 Minutes Complete
Competitive
Odd ~ 3 Reps of Ring Dips
Even ~ 3 Reps of Strict Pull-up
Add 1 Rep Each Round Until Failure
Even ~ 3 Reps of Strict Pull-up
Add 1 Rep Each Round Until Failure
Performance
Odd ~ 3 Reps of Push-Ups
Even ~ 3 Reps of Assisted Strict Pull-up
Add 1 Rep Each Round Until Failure
Even ~ 3 Reps of Assisted Strict Pull-up
Add 1 Rep Each Round Until Failure
Lifestyle
Odd ~ 3 Reps of Z Press
Even ~ 3 Reps of Db Rows
Add 1 Rep Each Round Until Failure
Even ~ 3 Reps of Db Rows
Add 1 Rep Each Round Until Failure
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
3 Ring Dips @ Workout Scale
3 Strict Pull-Ups @ Workout Scale
3 Ring Dips @ Workout Scale
3 Strict Pull-Ups @ Workout Scale