Tuesday, December 6th, 2022 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Band over and backs
Banded pull aparts
Band cuban press
Catcow
Active hang
Band overhead press
Band over and backs
Banded pull aparts
Band cuban press
Catcow
Active hang
Band overhead press
Strength
Every 1:30 on the minute x 4 rounds
Pendlay Row x 8
Every minute on the minute x 5 rounds
Farmer hold x 35 seconds
Pendlay Row x 8
Every minute on the minute x 5 rounds
Farmer hold x 35 seconds
WOD
Workout Format
EMOM 21
* Adjust reps, weight, and meters row to challenge you each minute. You should feel like you have to move quickly.
* Adjust reps, weight, and meters row to challenge you each minute. You should feel like you have to move quickly.
Competitive
Min 1) 250m Row
Min 2) 6 Sandbag Cleans (100 / 50), 6 Burpees
Min 3) Rest
Min 2) 6 Sandbag Cleans (100 / 50), 6 Burpees
Min 3) Rest
Performance
Min 1) 200m Row
Min 2) 6 Sandbag Cleans (50 / 30), 6 Burpees
Min 3) Rest
Min 2) 6 Sandbag Cleans (50 / 30), 6 Burpees
Min 3) Rest
Lifestyle
Min 1) 40 second Row
Min 2) 6 Sandbag Cleans, 6 No Push-up Burpees
Min 3) Rest
Min 2) 6 Sandbag Cleans, 6 No Push-up Burpees
Min 3) Rest