Bootcamp
Wednesday, October 25th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC 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
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC 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
EMOM 20
Competitive
1) 50 Double Unders
2) 175m Row
3) Max Wall Walks
4) Rest
2) 175m Row
3) Max Wall Walks
4) Rest
Performance
1) 50 Double Unders or 85 Single Unders
2) 145m Row
3) Max Scaled Wall Walks
4) Rest
2) 145m Row
3) Max Scaled Wall Walks
4) Rest
Lifestyle
1) 50 Single Unders
2) Row
3) Max Inchworms
4) Rest
2) Row
3) Max Inchworms
4) Rest
Conditioning Warm-Up
1 Round
20 Double Unders
15 Second Row Sprint
2 Wall Walks
20 Double Unders
15 Second Row Sprint
2 Wall Walks