Bootcamp
Monday, July 17th, 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 3 Rounds
Jumping Jacks
Alternating Lunges
Elevated Push-Ups
Ring Rows
Passive Hang
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 3 Rounds
Jumping Jacks
Alternating Lunges
Elevated Push-Ups
Ring Rows
Passive Hang
Bathroom Break and Scaling Options:
Strength
Front Squat
Build to a heavy 3 reps in 10 minutes
Build to a heavy 3 reps in 10 minutes
WOD
Workout Format
As Many Rounds as Possible in 20 Minutes
Competitive
60 Air Squats
50 Sit-Ups
40 Push-Ups
30 Hanging Leg Raises
20 Strict Pull-Ups
50 Sit-Ups
40 Push-Ups
30 Hanging Leg Raises
20 Strict Pull-Ups
Performance
50 Air Squats
40 Sit-Ups
30 Elevated Push-Ups
20 Hanging Knee Raises
10 Assisted Strict Pull-Ups
40 Sit-Ups
30 Elevated Push-Ups
20 Hanging Knee Raises
10 Assisted Strict Pull-Ups
Lifestyle
50 Box Squats
40 Crunches
30 Elevated Push-Ups
20 Lying Knee Raises
10 Ring Rows
Coaches' Notes: See How Long You Can Push Bigs Sets.
40 Crunches
30 Elevated Push-Ups
20 Lying Knee Raises
10 Ring Rows
Coaches' Notes: See How Long You Can Push Bigs Sets.
Cooldown
1 Minute per Stretch per Side
Single Arm Doorway Stretch
Couch Stretch
Forearm Stretch
Single Arm Doorway Stretch
Couch Stretch
Forearm Stretch