Bootcamp
Monday, July 24th, 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
Jumping Jacks
Alternating Lunges
Passive Hang
Elevated Push-up
Downward Dog to Seal
Front/Overhead 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/Overhead Squat Technique:
15 Plate Squat
8 Over Head Squat Empty Bar (With Coach)
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
Jumping Jacks
Alternating Lunges
Passive Hang
Elevated Push-up
Downward Dog to Seal
Front/Overhead 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/Overhead Squat Technique:
15 Plate Squat
8 Over Head Squat Empty Bar (With Coach)
8 Front Squat Empty Bar (With Coach)
Bathroom Break and Scaling Options:
Strength
Front Squat
Build to a Heavy 3 Reps in 10 Minutes
Coaches' Notes: Attempt to beat or match last weeks weight.
Build to a Heavy 3 Reps in 10 Minutes
Coaches' Notes: Attempt to beat or match last weeks weight.
WOD
Workout Format
For Time (8 Minute Time Cap)
21-15-9
21-15-9
Competitive
Overhead Squats (115 / 85)
Pull-Ups
Pull-Ups
Performance
Overhead Squats (95 / 65)
Jumping Pull-Ups
Jumping Pull-Ups
Lifestyle
Front Squats
Ring Rows
Coaches' Notes: Fast Paced Workout, Try to Go Unbroken if You Can. There Should Be Minimal Stopping.
Ring Rows
Coaches' Notes: Fast Paced Workout, Try to Go Unbroken if You Can. There Should Be Minimal Stopping.
Cooldown
1 Minute per Stretch per Side
Prayer Stretch
Crossbody Shoulder Stretch
Couch Stretch
Prayer Stretch
Crossbody Shoulder Stretch
Couch Stretch