Bootcamp
Monday, February 13th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Deadbug
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Thrusters
Back Squat Demo / Practice / Form Checks
Deadbug
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Thrusters
Back Squat Demo / Practice / Form Checks
Strength
Front Squat
Every 2 minute on the minute x 6 rounds
Front Squat x 3 reps building weight each set
*Start at a weight that feels comfortable yet challenging, make small jumps each set.
Every 2 minute on the minute x 6 rounds
Front Squat x 3 reps building weight each set
*Start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
Workout Format
4 Rounds for Time
Competitive
12 Front Squats (150 / 105)
15/10 Cal Bike
15/10 Cal Bike
Performance
12 Front Squats (110 / 80)
15/10 Cal Bike
15/10 Cal Bike
Lifestyle
12 Front Squats
15/10 Cal Bike
15/10 Cal Bike