Tuesday, December 27th, 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
Walking Lunges
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
Walking Lunges
Strength
Every 1:30 on the Minute x 4 Rounds
Pull-up x 5-15 reps
Every Minute on the Minute x 4 Rounds
Plank x 40 seconds
Every Minute on the Minute x 6 Rounds
Side Plank x 40 seconds per side
Pull-up x 5-15 reps
Every Minute on the Minute x 4 Rounds
Plank x 40 seconds
Every Minute on the Minute x 6 Rounds
Side Plank x 40 seconds per side
WOD
Workout Format
In pairs, AMRAP 20
Competitive
Partner A
10 Front Squats (95/65)
15 Burpee over Bar
10 Toes to Bar
Partner B
Accumulate as many shuttle runs
10 Front Squats (95/65)
15 Burpee over Bar
10 Toes to Bar
Partner B
Accumulate as many shuttle runs
Performance
Partner A
10 Front Squats (45/35)
15 Burpee over Bar (Step Over Count)
10 Hanging Knee or Leg Raises
Partner B
Accumulate as many shuttle runs
10 Front Squats (45/35)
15 Burpee over Bar (Step Over Count)
10 Hanging Knee or Leg Raises
Partner B
Accumulate as many shuttle runs
Lifestyle
Partner A
10 Squats
15 No Push-up Burpees
10 Lying Knee or Leg Raises
Partner B
Accumulate as many shuttle runs
10 Squats
15 No Push-up Burpees
10 Lying Knee or Leg Raises
Partner B
Accumulate as many shuttle runs
Notes
* Once partner A finishes all reps switch.