Bootcamp
Friday, June 23rd, 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 Runs
Inch Worms to Push-up or Knee Push-up
Ring Row
Walking Lunges
Flutter Kicks
Strict Barbell Press Specific Warm-Up:
On Coaches Call Out 10 PVC Strict Press
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Moderate Weight Strict Press
Devil Press Specific Warm-Up:
On Coaches Call Out Single or 5 Double DB Sumo Deadlift
On Coaches Call Out Single or 5 Double DB Sumo Deadlift High Pull
On Coaches Call Out 5 Single or Double DB Snatch
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 Runs
Inch Worms to Push-up or Knee Push-up
Ring Row
Walking Lunges
Flutter Kicks
Strict Barbell Press Specific Warm-Up:
On Coaches Call Out 10 PVC Strict Press
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Moderate Weight Strict Press
Devil Press Specific Warm-Up:
On Coaches Call Out Single or 5 Double DB Sumo Deadlift
On Coaches Call Out Single or 5 Double DB Sumo Deadlift High Pull
On Coaches Call Out 5 Single or Double DB Snatch
Bathroom Break and Scaling Options:
Strength
Strict Barbell Press
Build to a Heavy 5 Reps in 10 Minutes
Coaches' Notes: Build Weight Each Round.
Build to a Heavy 5 Reps in 10 Minutes
Coaches' Notes: Build Weight Each Round.
WOD
Workout Format
For time with a partner, switch every minute
Competitive
200 Wall Balls (20/14)
100 Double Db Devil Press (35/25)
100 Double Db Devil Press (35/25)
Performance
200 Wall Balls (14/10)
100 Single Db Devil Press (35/25)
100 Single Db Devil Press (35/25)
Lifestyle
200 Wall Balls
100 Single DB Devil Press
100 Single DB Devil Press
Notes
Coaches' Notes: Movements should be done fast and unbroken during your 1 minute of work.
Large Class Option
For Time in Teams of 4 Switch Every Minute
Pair a Works / Pair B Rests
200 Sync Jump Squats
100 Sync Burpees
Large Class Option
For Time in Teams of 4 Switch Every Minute
Pair a Works / Pair B Rests
200 Sync Jump Squats
100 Sync Burpees