Bootcamp
Wednesday, September 20th, 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
5 Bench Press
3 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
5 Bench Press
3 Bench Press
Strength
Bench Press
Build to a heavy 3 reps in 10 minutes
Build to a heavy 3 reps in 10 minutes
Conditioning Warm-Up
1 Round
2 Reps @ Workout Weight
5 Toes to Bar @ Workout Scale
5 Burpees
2 Reps @ Workout Weight
5 Toes to Bar @ Workout Scale
5 Burpees
Notes
Every Minute on the Minute for 20 Minutes
COMPETITIVE
Odd:
5 Deadlifts (225/155)
10 Toes to Bar
Even:
Max Burpees
PERFORMANCE
Odd:
5 Deadlifts (155/110)
10 Hanging Leg Raises
Even:
Max Burpees
LIFESTYLE
Odd:
5 Deadlifts
10 Hanging Knee Raises
Even:
Max Elevated Burpees
COMPETITIVE
Odd:
5 Deadlifts (225/155)
10 Toes to Bar
Even:
Max Burpees
PERFORMANCE
Odd:
5 Deadlifts (155/110)
10 Hanging Leg Raises
Even:
Max Burpees
LIFESTYLE
Odd:
5 Deadlifts
10 Hanging Knee Raises
Even:
Max Elevated Burpees