Saturday, December 10th, 2022 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Band overhead press
Band good mornings
Dynamic squats
Inchworm push-ups
Jumping jacks
5-10 minutes to practice the movements and check form
Band overhead press
Band good mornings
Dynamic squats
Inchworm push-ups
Jumping jacks
5-10 minutes to practice the movements and check form
WOD
Workout Format
Draw Chips
Each participant draws a chip from the bucket without looking. Then the participant performs as many rounds as possible for 4 minutes of the exercise circuit associated with the colour of the chip they picked. Rest 1 minute between rounds.
Red:
8 Pull-ups
12 Shuttle Runs
Blue:
12 DB Push Press (35/25)
8 Burpee Box Jump Overs
Green:
12 Wall Balls (20/14)
50 Skips
White:
10 Cal Bike
5 Deadlifts (200 / 140)
Each participant draws a chip from the bucket without looking. Then the participant performs as many rounds as possible for 4 minutes of the exercise circuit associated with the colour of the chip they picked. Rest 1 minute between rounds.
Red:
8 Pull-ups
12 Shuttle Runs
Blue:
12 DB Push Press (35/25)
8 Burpee Box Jump Overs
Green:
12 Wall Balls (20/14)
50 Skips
White:
10 Cal Bike
5 Deadlifts (200 / 140)