Bootcamp
Monday, August 21st, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Alternating Lunges
Med Ball Good Morning
Med Ball Overhead Press
Pull-up Negatives
Hollow Hold
Split Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Cat Cow
Couch Stretch Right
Couch Stretch Left
Split Squat Warm-Up:
16 Glute Bridge
12 Plate Split Squat
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Alternating Lunges
Med Ball Good Morning
Med Ball Overhead Press
Pull-up Negatives
Hollow Hold
Split Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Cat Cow
Couch Stretch Right
Couch Stretch Left
Split Squat Warm-Up:
16 Glute Bridge
12 Plate Split Squat
Bathroom Break and Scaling Options:
Strength
Rear Foot Elevated Split Squats
Build to a Heavy 12 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 12 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
3 Rounds for Time (14 Minutes Time Cap)
Competitive
15 American KB Swings (50/35)
200M Run
25 Pull-Ups
200M Run
25 Pull-Ups
Performance
15 American KB Swings (35/25)
200M Run
25 Jumping Pull-Ups
200M Run
25 Jumping Pull-Ups
Lifestyle
15 KB Swings
200M Run
25 Ring Rows
200M Run
25 Ring Rows
Cooldown
1 Minute per Stretch per Side
Seated Hamstring Stretch
Single Arm Overhead Lat Stretch
Seated Hamstring Stretch
Single Arm Overhead Lat Stretch