Bootcamp
Friday, May 26th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest x 2 rounds
Skip
PVC Pass -throughs
Cat Cow
Push-up Negative
Alternating Lunges
High Jumps
Strict Press Demo / Practice / Form Checks
Skip
PVC Pass -throughs
Cat Cow
Push-up Negative
Alternating Lunges
High Jumps
Strict Press Demo / Practice / Form Checks
Strength
Strict Press
Every 2 minute on the minute x 5 rounds
Strict Press x 3 reps / build
Strict Pull-ups or Banded Strict Pull-ups x 6
EMOM x 4
Every 2 minute on the minute x 5 rounds
Strict Press x 3 reps / build
Strict Pull-ups or Banded Strict Pull-ups x 6
EMOM x 4
WOD
Workout Format
In Teams of 3 - For Time - 17 minute Time Cap
Competitive
Partner A
Hollow Hold
Partner B
Double DB Farmer Hold (70 / 50)
Partner C
18 rounds
10 Burpees
*Switch Every Round
Hollow Hold
Partner B
Double DB Farmer Hold (70 / 50)
Partner C
18 rounds
10 Burpees
*Switch Every Round
Performance
Partner A
Arms on Thigh - Hollow Hold
Partner B
Double DB Farmer Hold (50 / 35)
Partner C
18 rounds
10 Burpees
*Switch Every Round
Arms on Thigh - Hollow Hold
Partner B
Double DB Farmer Hold (50 / 35)
Partner C
18 rounds
10 Burpees
*Switch Every Round
Lifestyle
Partner A
Leg Raise Hold
Partner B
Double DB Farmer Hold
Partner C
18 rounds
10 No Push-up Burpees
*Switch Every Round
Leg Raise Hold
Partner B
Double DB Farmer Hold
Partner C
18 rounds
10 No Push-up Burpees
*Switch Every Round