Bootcamp
Friday, August 4th 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
Air Bike or Row
Cossack Squat
Band Good Morning
Band Overhead Press
Band Row
Push Press Mobility:
15 Seconds On / 3 Seconds Off
Prayer Stretch
Forearm Stretch
Push Press Technique and Build Up:
8 Pvc Front Rack Knee Bend (With Coach)
8 Pvc Front Rack Knee Bend Drive Onto Toes (With Coach)
8 Pvc Push Press (With Coach)
8 Reps @ Light Weight (About 50% 1 Rep Max)
5 Reps @ Moderate Weight (About 60% 1 Rep Max)
3 Reps @ Starting Work Weight (About 70% 1 Rep Max)
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
Air Bike or Row
Cossack Squat
Band Good Morning
Band Overhead Press
Band Row
Push Press Mobility:
15 Seconds On / 3 Seconds Off
Prayer Stretch
Forearm Stretch
Push Press Technique and Build Up:
8 Pvc Front Rack Knee Bend (With Coach)
8 Pvc Front Rack Knee Bend Drive Onto Toes (With Coach)
8 Pvc Push Press (With Coach)
8 Reps @ Light Weight (About 50% 1 Rep Max)
5 Reps @ Moderate Weight (About 60% 1 Rep Max)
3 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:
Strength
Push Press
In 10 Minutes Complete Sets
5-3-3-1-1-1-1...
Push Press
Coach Notes: Build to a 1 Rep Max
In 10 Minutes Complete Sets
5-3-3-1-1-1-1...
Push Press
Coach Notes: Build to a 1 Rep Max
WOD
Workout Format
10 Rounds for Time in Pairs (20 Minute Time Cap)
Competitive
20 Toes to Bar (Split)
250M Run (Sync)
250M Run (Sync)
Performance
20 Hanging Leg Raises (Split)
250M Run (Sync)
250M Run (Sync)
Lifestyle
20 Hanging Knee Raises (Split)
250M Run (Sync)
Coaches' Notes: Moderate Speed Workout, Take Short Planned Breaks to Manage Fatigue. Grip Will Be a Big Factor.
250M Run (Sync)
Coaches' Notes: Moderate Speed Workout, Take Short Planned Breaks to Manage Fatigue. Grip Will Be a Big Factor.