Bootcamp
Wednesday, November 8th, 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 4 Reps in 10 Minutes
Build to a Heavy 4 Reps in 10 Minutes
WOD
Workout Format
As Many Reps as Possible in 20 Minutes
Competitive
4 Double Db Thrusters (50/35)
6 Toes-To-Bar
24 Double-Unders
6 Toes-To-Bar
24 Double-Unders
Performance
4 Double Db Thrusters (35/25)
6 Hanging Leg Raises
24 Double-Unders or 40 Single Unders
6 Hanging Leg Raises
24 Double-Unders or 40 Single Unders
Lifestyle
4 Double Db Thrusters
6 Sit-Ups
24 Single Unders
6 Sit-Ups
24 Single Unders
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
4 Double Db Thrusters @ Workout Weight
4 Toes-To-Bar @ Workout Scale
12 Double-Unders @ Workout Scale
4 Double Db Thrusters @ Workout Weight
4 Toes-To-Bar @ Workout Scale
12 Double-Unders @ Workout Scale