Bootcamp
Monday, May 15th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest x 2 rounds
Skipping
Body Weight Squat Hold
Alternating Lunges
Deadbug
Scap Push-ups
Kip Swings
Back Squat Demo/ Practice/ Form checks
Skipping
Body Weight Squat Hold
Alternating Lunges
Deadbug
Scap Push-ups
Kip Swings
Back Squat Demo/ Practice/ Form checks
Strength
Back Squats
Every 2 minute on the minute x 5 rounds
Back Squats x 3 reps / build
Kipping Pull-ups - Max Reps
20 seconds work / 40 seconds rest x 3 rounds
Every 2 minute on the minute x 5 rounds
Back Squats x 3 reps / build
Kipping Pull-ups - Max Reps
20 seconds work / 40 seconds rest x 3 rounds
WOD
Workout Format
For Time - 14 minute Time Cap
Competitive
70 Wall Balls (20 / 14)
*Every break add 10 reps to a max of 150 reps
*A break is if the ball touches the floor or if you stop to rest while holding the ball
*Every break add 10 reps to a max of 150 reps
*A break is if the ball touches the floor or if you stop to rest while holding the ball
Performance
70 Wall Balls (14 / 10)
*Every break add 10 reps to a max of 150 reps
*A break is if the ball touches the floor or if you stop to rest while holding the ball
*Every break add 10 reps to a max of 150 reps
*A break is if the ball touches the floor or if you stop to rest while holding the ball
Lifestyle
50 Wall Balls
*Every break add 10 reps to a max of 100 reps
*A break is if the ball touches the floor or if you stop to rest while holding the ball
*Every break add 10 reps to a max of 100 reps
*A break is if the ball touches the floor or if you stop to rest while holding the ball