Bootcamp
Friday, July 28th 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Inchworm
Dynamic Squat Stretch
Alternating Single Leg Glute Bridge
Ring Row
Double Under Skill Work:
20 Seconds Work / 30 Seconds Rest
1) Hops
2) Hops on Target
3) High Hops on Target
4) Hops on Target Single Penguins
5) High Hops on Target Single Penguins
6) High Hops on Target Double Penguins
7) Single Under
8) High Hip Single Under
9) 3 Single Under 1 Double Under
10) 2 Single Under 1 Double Under
11) 1 Single Under 1 Double Under
12) Double Under Attempts
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:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Inchworm
Dynamic Squat Stretch
Alternating Single Leg Glute Bridge
Ring Row
Double Under Skill Work:
20 Seconds Work / 30 Seconds Rest
1) Hops
2) Hops on Target
3) High Hops on Target
4) Hops on Target Single Penguins
5) High Hops on Target Single Penguins
6) High Hops on Target Double Penguins
7) Single Under
8) High Hip Single Under
9) 3 Single Under 1 Double Under
10) 2 Single Under 1 Double Under
11) 1 Single Under 1 Double Under
12) Double Under Attempts
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
Build to a Heavy 3 Reps in 10 Minutes
Coaches' Notes: Attempt to Match or Beat Last Weeks Weight
Build to a Heavy 3 Reps in 10 Minutes
Coaches' Notes: Attempt to Match or Beat Last Weeks Weight
WOD
Competitive
As Many Rounds as Possible in 15 Minutes in a Weight Vest (20/14) In Pairs
10 Push-Ups Sync
20 Box Step Overs Split
30 Hanging Leg Raises Split
10 Push-Ups Sync
20 Box Step Overs Split
30 Hanging Leg Raises Split
Performance
As Many Rounds as Possible in 15 Minutes in Pairs
10 Push-Ups or Elevated Push-Ups Sync
20 Box Step Overs Split
30 Hanging Leg Raises Split
10 Push-Ups or Elevated Push-Ups Sync
20 Box Step Overs Split
30 Hanging Leg Raises Split
Lifestyle
As Many Rounds as Possible in 15 Minutes in Pairs
8 Elevated Push-Ups Sync
18 Box Step Overs Split
20 Hanging Knee Raises Split
Coaches' Notes: Moderate Speed Workout, Take Short Planned Breaks to Manage Fatigue. Grip Will Be a Big Factor.
8 Elevated Push-Ups Sync
18 Box Step Overs Split
20 Hanging Knee Raises Split
Coaches' Notes: Moderate Speed Workout, Take Short Planned Breaks to Manage Fatigue. Grip Will Be a Big Factor.