Bootcamp
Monday, July 31st, 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
Front Squat
In 10 Minutes Complete Sets
5-3-3-1-1-1-1....
Front Squat
Coach Notes: Build to a 1 Rep Max
In 10 Minutes Complete Sets
5-3-3-1-1-1-1....
Front Squat
Coach Notes: Build to a 1 Rep Max
WOD
Workout Format
As Many Rounds as Possible in 15 Minutes
Competitive
400M Run
20 Wall Balls (20/14)
10 Pull-Ups
20 Wall Balls (20/14)
10 Pull-Ups
Performance
400M Run
20 Wall Balls (14/10)
10 Jumping Pull-Ups
20 Wall Balls (14/10)
10 Jumping Pull-Ups
Lifestyle
400M Run
20 Wall Balls
10 Ring Rows
20 Wall Balls
10 Ring Rows