Bootcamp
Friday, August 11th 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Med Ball Good Morning
Air Squat
Med Ball Floor Press
Ring Row
Sit-Ups
Jerk Technique Breakdown: (With Coach Using PVC)
5 Dip and Punch With Empty Hands
5 Push Jerks
5 Split Jerks
Stiff Leg Deadlift Technique:
8 Bodyweight Hip Hinge
8 Empty Bar Romanian Deadlift (Don’t Touch Floor)
5 Light Weight Stiff Leg Deadlift (Touch Floor)
3 at Starting Weight Stiff Leg Deadlift
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Med Ball Good Morning
Air Squat
Med Ball Floor Press
Ring Row
Sit-Ups
Jerk Technique Breakdown: (With Coach Using PVC)
5 Dip and Punch With Empty Hands
5 Push Jerks
5 Split Jerks
Stiff Leg Deadlift Technique:
8 Bodyweight Hip Hinge
8 Empty Bar Romanian Deadlift (Don’t Touch Floor)
5 Light Weight Stiff Leg Deadlift (Touch Floor)
3 at Starting Weight Stiff Leg Deadlift
Bathroom Break and Scaling Options:
Strength
Stiff Leg Deadlift
Build to a Heavy 8 Reps in 10 Minutes
Build to a Heavy 8 Reps in 10 Minutes
WOD
Workout Format
For Time in Pairs
Competitive
60 Cal Air Bike Splits
Into
8 Rounds You Go I Go Each Round
26 Alternating Lunges
5 Jerks (135/95)
Into
8 Rounds You Go I Go Each Round
26 Alternating Lunges
5 Jerks (135/95)
Performance
50 Cal Air Bike Split
Into
8 Rounds You Go I Go Each Round
26 Alternating Lunges
5 Jerks (95/65)
Into
8 Rounds You Go I Go Each Round
26 Alternating Lunges
5 Jerks (95/65)
Lifestyle
30 Cal Air Bike Split
Into
8 Rounds You Go I Go Each Round
26 Assisted Alternating Lunges
5 Jerks
Into
8 Rounds You Go I Go Each Round
26 Assisted Alternating Lunges
5 Jerks
Cooldown
1 Minute per Stretch per Side
Couch Stretch
Crossbody Shoulder Stretch
Couch Stretch
Crossbody Shoulder Stretch