Bootcamp
Monday, June 19th, 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
Walking Lunges
Push-Ups
Ring Rows
Hamstring March
Overhead Squat Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Calf Stretch Left
Calf Stretch Right
Prayer on Wall Stretch
Pvc Pass Overs
Cossack Squats
Half Squat Sots Press
Pvc Overhead Squat
Deadlift Specific Warm-Up:
20 Seconds Deadbugs
20 Seconds Glute Bridge
20 Seconds Band Lat Pull Ins
20 Seconds Empty Bar Romanian Deadlifts
On Coaches Call Out 8 Empty Bar Deadlifts
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
Walking Lunges
Push-Ups
Ring Rows
Hamstring March
Overhead Squat Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Calf Stretch Left
Calf Stretch Right
Prayer on Wall Stretch
Pvc Pass Overs
Cossack Squats
Half Squat Sots Press
Pvc Overhead Squat
Deadlift Specific Warm-Up:
20 Seconds Deadbugs
20 Seconds Glute Bridge
20 Seconds Band Lat Pull Ins
20 Seconds Empty Bar Romanian Deadlifts
On Coaches Call Out 8 Empty Bar Deadlifts
Bathroom Break and Scaling Options:
Strength
Overhead Squat
Complete Sets of 15 Reps for 10 Minutes / Rest as Needed Between Sets.
Coach Notes: Working On Technique and Stability While Squatting in the Overhead Position. You Can Build Weight Here if Form Is Good Otherwise Stick to a Moderate Weight and Work on Errors.
Complete Sets of 15 Reps for 10 Minutes / Rest as Needed Between Sets.
Coach Notes: Working On Technique and Stability While Squatting in the Overhead Position. You Can Build Weight Here if Form Is Good Otherwise Stick to a Moderate Weight and Work on Errors.
WOD
Workout Format
For Time (25 Min. Time Cap)
Competitive
30 Deadlift (185/135)
10 Burpee Box Jumps (24”/20”)
20 Deadlift (225/155)
20 Burpee Box Jumps (24”/20”)
10 Deadlifts (275/185)
30 Burpee Box Jumps (24”/20”)
10 Burpee Box Jumps (24”/20”)
20 Deadlift (225/155)
20 Burpee Box Jumps (24”/20”)
10 Deadlifts (275/185)
30 Burpee Box Jumps (24”/20”)
Performance
30 Deadlift (155/115)
10 Burpee Box Step up (24”/20”)
20 Deadlift (185/135)
20 Burpee Box Step up (24”/20”)
10 Deadlifts (225/155)
30 Burpee Box Step up (24”/20”)
10 Burpee Box Step up (24”/20”)
20 Deadlift (185/135)
20 Burpee Box Step up (24”/20”)
10 Deadlifts (225/155)
30 Burpee Box Step up (24”/20”)
Lifestyle
30 Deadlift
10 Box Step-Ups
20 Deadlift
20 Box Step-Ups
10 Deadlifts
30 Box Step-Ups
10 Box Step-Ups
20 Deadlift
20 Box Step-Ups
10 Deadlifts
30 Box Step-Ups