Bootcamp
Wednesday, November 20th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Inchworms to Push-Ups
10 Band Overhead Press
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows
-Into-
2 Rounds:
10 Inchworms to Push-Ups
10 Band Overhead Press
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows
Strength
Bench Press
Every 1:30 Minutes:
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
-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps
Every Minute on the Minute x 4 Rounds:
8 Chin-Ups
Every 1:30 Minutes:
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
-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps
Every Minute on the Minute x 4 Rounds:
8 Chin-Ups
WOD
Workout Format
3 Rounds for Time
Competitive
21 Single DB Devil Press (65/45)
9 Pull-Ups
9 Pull-Ups
Performance
21 Single DB Devil Press (45/30)
9 Feet Elevated Ring Rows
9 Feet Elevated Ring Rows
Lifestyle
21 Single DB Devil Press
9 Ring Rows
9 Ring Rows