Tuesday, December 20th, 2022 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
TRX Row
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
TRX Row
Strength
Every 1:30 on the Minute x 4 Rounds
DB Bent Over Row x 10-15 reps
Every Minute on the Minute x 5 Rounds
Hollow Hold x 40 seconds
Every Minute on the Minute x 6 rounds
Side Plank x 35 seconds per Side
DB Bent Over Row x 10-15 reps
Every Minute on the Minute x 5 Rounds
Hollow Hold x 40 seconds
Every Minute on the Minute x 6 rounds
Side Plank x 35 seconds per Side
WOD
Workout Format
5 Rounds for Time
Competitive
Double Under Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Row Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Row Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds
Performance
Double Under Tabata (Count Misses)
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Row Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Row Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds
Lifestyle
Single Under Tabata (Count Misses)
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Row Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Row Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds