Bootcamp
Monday, August 14th, 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
Skipping
Curtsy Lunge
Glute Bridge
Inchworm Push-up
Ring Row
Front Squat Mobility:
15 Seconds Hold / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Front Squat Technique:
15 Plate Squat
8 Front Squat Empty Bar (With Coach)
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
Skipping
Curtsy Lunge
Glute Bridge
Inchworm Push-up
Ring Row
Front Squat Mobility:
15 Seconds Hold / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Front Squat Technique:
15 Plate Squat
8 Front Squat Empty Bar (With Coach)
Bathroom Break and Scaling Options:
Strength
Rear Foot Elevated Split Squats
Build to a Heavy 10 Reps per Side in 10 Minutes
Coach Notes: Place Your Rear Foot on a 45LB Plate or Two. You Can Do These Weighted or Not Depending on Your Strength and Balance.
Build to a Heavy 10 Reps per Side in 10 Minutes
Coach Notes: Place Your Rear Foot on a 45LB Plate or Two. You Can Do These Weighted or Not Depending on Your Strength and Balance.
WOD
Workout Format
As Many Rounds as Possible in 10 Minutes
Competitive
15/12 Cal Air Bike
10 Back Squat (165 / 125)
10 Back Squat (165 / 125)
Performance
15/12 Cal Air Bike
10 Back Squat (135 / 95)
10 Back Squat (135 / 95)
Lifestyle
1:30 Minute Air Bike
10 Back Squat
10 Back Squat