Friday, December 27th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
Arm Swings 30 Seconds
Alternating Lunge With a Twist 60 Seconds
Scap Pull-Ups X 30 Seconds
Band Good Mornings X 30 Seconds
-Into-
1 Rounds
Row Focusing On Technique X 30 Seconds
Bike X 30 Seconds
-Into-
2 Rounds
Row Sprint X 15 Seconds / Rest 30 Seconds
Bike Sprint X 10 Seconds / Rest 30 Seconds
-Into-
Leg Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
Arm Swings 30 Seconds
Alternating Lunge With a Twist 60 Seconds
Scap Pull-Ups X 30 Seconds
Band Good Mornings X 30 Seconds
-Into-
1 Rounds
Row Focusing On Technique X 30 Seconds
Bike X 30 Seconds
-Into-
2 Rounds
Row Sprint X 15 Seconds / Rest 30 Seconds
Bike Sprint X 10 Seconds / Rest 30 Seconds
Strength
Every Minute on the Minute X 10 Minutes
1) Deadlift X 5 Reps @50% 1 Rm
2) Push-Ups or Weighted Push-Ups X 5 Reps
1) Deadlift X 5 Reps @50% 1 Rm
2) Push-Ups or Weighted Push-Ups X 5 Reps
WOD
Workout Format
AMRAP 12 Minutes ~ In Pairs
Competitive
8 Calorie Bike
150 Meter Row
150 Meter Row
Performance
6 Calorie Bike
100 Meter Row
100 Meter Row
Lifestyle
5 Calorie Bike
80 Meter Row
80 Meter Row