Bootcamp
Wednesday, September 27th, 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 Wall Walk @ Workout Scale
6 Db Snatches @ Workout Weight
8 Box Jumps @ Workout Scale
2 Wall Walk @ Workout Scale
6 Db Snatches @ Workout Weight
8 Box Jumps @ Workout Scale
Notes
As many reps as possible in 15 minutes
COMPETITIVE
3 Wall Walks
12 Db Snatches (50/35)
15 Box Jumps (24”/20”)
PERFORMANCE
3 Scaled Wall Walks
12 Db Snatches (35/25)
15 Box Jumps or Steps (24”/20”)
LIFESTYLE
3 Inch Worm
12 Db Snatches
15 Box Steps
COMPETITIVE
3 Wall Walks
12 Db Snatches (50/35)
15 Box Jumps (24”/20”)
PERFORMANCE
3 Scaled Wall Walks
12 Db Snatches (35/25)
15 Box Jumps or Steps (24”/20”)
LIFESTYLE
3 Inch Worm
12 Db Snatches
15 Box Steps