Bootcamp
Friday, August 18th 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
Shuttle Run
Alternating Single Leg Glute Bridge
Air Squats
Inchworm Push-up
Bird-Dogs
Run Warm-up
20 Seconds Work / 5 Seconds Rest
Leg Swings per Side
Cross Body Arm Swings
Calf Stretch per Side
Runner Stretch per Side
Quad Stretch per Side
Skipping A’s
Butt Kickers
Punter Kicks
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
Shuttle Run
Alternating Single Leg Glute Bridge
Air Squats
Inchworm Push-up
Bird-Dogs
Run Warm-up
20 Seconds Work / 5 Seconds Rest
Leg Swings per Side
Cross Body Arm Swings
Calf Stretch per Side
Runner Stretch per Side
Quad Stretch per Side
Skipping A’s
Butt Kickers
Punter Kicks
Bathroom Break and Scaling Options:
Strength
Kick Stand Double Dumbbell Deadlifts
Build to a Heavy 10 Reps per Side in 10 Minutes
Coach Notes: If Balance Is an Issue Use One Dumbbell and Use Your Other Hand for Balance.
Build to a Heavy 10 Reps per Side in 10 Minutes
Coach Notes: If Balance Is an Issue Use One Dumbbell and Use Your Other Hand for Balance.
WOD
Competitive
1200M Run
Rest 2 Minutes
800M Run
Rest 1:30 Minutes
400M Run
Rest 2 Minutes
800M Run
Rest 1:30 Minutes
400M Run
Performance
1200M Run
Rest 2 Minutes
800M Run
Rest 1:30 Minutes
400M Run
Rest 2 Minutes
800M Run
Rest 1:30 Minutes
400M Run
Lifestyle
1000M Run
Rest 2 Minutes
600M Run
Rest 1:30 Minutes
200M Run
Rest 2 Minutes
600M Run
Rest 1:30 Minutes
200M Run
Cooldown
1 Minute per Stretch per Side
Couch Stretch
Straight Leg Calf Stretch
Couch Stretch
Straight Leg Calf Stretch