Warm-up
5:00 Dynamic Drills
-Start with low impact (Inchworms, Spider Crawl, Walking 4s)
Pick up speed with High Knees, Butt Kickers, Burpee Broad Jumps, ect
Then Bean Bag Shuttle Sprints
Forwards then backwards
Strength
Back Rack Lunge
25’ x 5- Rack to rack
– climb in weight
WOD (20 minute cap)
JT’s little bro on a boat
15-12-9
Row 3/2x Cals
Handstand-push-ups
Ring Dips
Push-ups
Level 2 – 9-6-3 Reps or Banded full reps
Level 1 –
15-12-9
Row 2/1.5x Cals
DB Strict Press (25,15)
Bench Dips
Push-ups
ADV – 21-15-9
Bike 2/1.5 cals
Sub DB strict press for Handstand Push-ups if unable to get inverted. Can be applied to any level.
Coaches Note: In this workout you are using the same muscle groups back-to-back. Expect for things to feel much harder than you are used to. Some reps may be impossible to complete. In that case take a quick break, shake it out and try again and/or have scaling options ready.
Extra Work
Max distance in 15:00 Sandbag Carry 100/70. Carry it anyway you like.
*WOD Credit: Linchpin
Bootcamp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
3 Minutes For Max Calories/Rounds: 1 Minute Rest
Rest 2 additional minutes
2 Minutes for Max Reps.: 1 Minute Rest
1. Row
2. Bike
3. x Distance run- bootcamp-air runner
4..Ski
5. 5 Burpees/20 Double Unders