Bootcamp
Friday, September 1st 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
Db Stiff Leg Deadlift
Alternating Lunges
Db Good Morning
Db Strict Press
Db Row
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
Db Stiff Leg Deadlift
Alternating Lunges
Db Good Morning
Db Strict Press
Db Row
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
Workout Format
As Many Reps as Possible in 15 Minutes
Competitive
50 Double Unders
15 Push-Ups
24 Alternating Db Gorilla Rows (50/35)
15 Push-Ups
24 Alternating Db Gorilla Rows (50/35)
Performance
50 Double Unders or 85 Single Unders
15 Push-Ups or Elevated Push-Ups
24 Alternating Db Gorilla Rows (35/25)
15 Push-Ups or Elevated Push-Ups
24 Alternating Db Gorilla Rows (35/25)
Lifestyle
50 Single Unders
15 Elevated Push-Ups
24 Alternating Db Gorilla Rows
15 Elevated Push-Ups
24 Alternating Db Gorilla Rows
Cooldown
1 Minute per Stretch per Side
Straight Leg Calf Stretch
Single Arm Doorway Stretch
Straight Leg Calf Stretch
Single Arm Doorway Stretch