Bootcamp
Monday, March 6th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 2 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 Squats
Every 3 minute on the minute x 8 rounds
Round 1 - 2 x 5 reps
Round 3 - 4 x 3 reps
Round 5 - 8 x 1 rep
* This is a one rep max test, have fun and be safe.
Every 3 minute on the minute x 8 rounds
Round 1 - 2 x 5 reps
Round 3 - 4 x 3 reps
Round 5 - 8 x 1 rep
* This is a one rep max test, have fun and be safe.
WOD
Workout Format
Every 1.5 Minutes x 12 Rounds
Competitive
5 Hang Cleans (135 / 95)
40 Double Unders
40 Double Unders
Performance
5 Hang Cleans (95 / 65)
40 Double Unders or Single Unders
40 Double Unders or Single Unders
Lifestyle
5 Hang Cleans
60 Single Unders
60 Single Unders