Bootcamp
Wednesday, November 29th, 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
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
5 Bench Press
3 Bench Press
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
5 Bench Press
3 Bench Press
Strength
Bench Press
Build to a Heavy 2 Reps in 10 Minutes
Build to a Heavy 2 Reps in 10 Minutes
WOD
Workout Format
For Time ~ 18 Minutes
Competitive
30 Squat Cleans @ (135/95)
50 Double Unders
50FT Bear Crawl
50 Double Unders
50FT Bear Crawl
Performance
30 Squat Cleans @ (95/65)
50 Double Unders or 85 Single Unders
50FT Bear Crawl
50 Double Unders or 85 Single Unders
50FT Bear Crawl
Lifestyle
30 Squat Cleans
50 Single Unders
25FT Bear Crawl
50 Single Unders
25FT Bear Crawl
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Cleans @ Warm-up to Workout Weight
15 Double Unders @ Workout Scale
5 Push-Ups @ Workout Scale
5 Cleans @ Warm-up to Workout Weight
15 Double Unders @ Workout Scale
5 Push-Ups @ Workout Scale