Tuesday, January 3rd, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
TRX Row
Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
TRX Row
Strength
Every 1:30 on the minute x 4 rounds
Ring or Box Dips x 5-15 reps
Every minute on the minute x 4 rounds
Plank x 45 seconds
Every minute on the minute x 6 rounds
Sandbag Hold x 40 seconds
Ring or Box Dips x 5-15 reps
Every minute on the minute x 4 rounds
Plank x 45 seconds
Every minute on the minute x 6 rounds
Sandbag Hold x 40 seconds
WOD
Workout Format
4 Rounds For Time
Competitive
50 Double Unders
25 Burpees
25 Box Step-ups (24/20)
25 Sit-ups
25 Burpees
25 Box Step-ups (24/20)
25 Sit-ups
Performance
50 Double Unders (Count Misses)
25 No push-up Burpees
25 Box Step-ups (24/20)
25 Sit-ups
25 No push-up Burpees
25 Box Step-ups (24/20)
25 Sit-ups
Lifestyle
50 Single Unders
25 Elevated Burpees
25 Box Step-ups
25 Sit-ups
25 Elevated Burpees
25 Box Step-ups
25 Sit-ups