Bootcamp
Wednesday, October 18th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
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
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
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 8 Reps in 10 Minutes
Build to a Heavy 8 Reps in 10 Minutes
WOD
Workout Format
21-15-9-15-21
Competitive
Push-Ups
DB Alternating Lunges (50/35)
Cal Air Bike
DB Alternating Lunges (50/35)
Cal Air Bike
Performance
Push-Ups or Elevated
DB Alternating Lunges (35/25)
Cal Air Bike
DB Alternating Lunges (35/25)
Cal Air Bike
Lifestyle
Elevated Push-Ups
Alternating Lunges
Cal Air Bike
Alternating Lunges
Cal Air Bike
Conditioning Warm-Up
1 Round
10 Push-Ups @ Workout Scale
8 DB Lunges @ Workout Weight
15 sec Air Bike Sprint
10 Push-Ups @ Workout Scale
8 DB Lunges @ Workout Weight
15 sec Air Bike Sprint