Bootcamp
Wednesday, November 1st, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Bans Rows
Band Pass Throughs
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
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Bans Rows
Band Pass Throughs
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 6 Reps in 10 Minutes
Build to a Heavy 6 Reps in 10 Minutes
WOD
Workout Format
5 Rounds for Time
Competitive
6 Box Jumps (30/24)
30 Db Alternating Gorilla Rows (50/35)
80M Db Carry (50/35)
30 Db Alternating Gorilla Rows (50/35)
80M Db Carry (50/35)
Performance
6 Box Jumps (24/20)
30 Db Alternating Gorilla Rows (35/25)
80M Db Carry (35/25)
30 Db Alternating Gorilla Rows (35/25)
80M Db Carry (35/25)
Lifestyle
6 Box Jumps or Step-Ups
30 Db Alternating Gorilla Rows
80M Db Carry
30 Db Alternating Gorilla Rows
80M Db Carry
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
3 Box Jumps @ Workout Scale
8 Db Alternating Gorilla Rows @ Workout Weight
100m Run
3 Box Jumps @ Workout Scale
8 Db Alternating Gorilla Rows @ Workout Weight
100m Run