Bootcamp
Saturday, July 1st, 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
Skip
Air Squats
Ring Rows
Inchworm Push-Ups
Hanging Knee Raise
Single Leg Squat Specific Warm-Up:
20 Seconds Calf Stretch Right
20 Seconds Calf Stretch Left
20 Seconds Alt. Seated Leg Raises
20 Seconds Negative Single Leg Squat on Box Right
20 Seconds Negative Single Leg Squat on Box Left
20 Seconds Alt. Shrimp Squat or Assisted Shrimp Squat
20 Seconds Alt. Single Leg Squats or Assisted Single Leg Squats
Dumbbell Push Press Specific Warm-up:
On Coaches Call Out Thumbs on Shoulders Knee Bends
On Coaches Call Out Thumbs on Shoulder Drive Onto Toes
On Coaches Call Out Thumbs on Shoulder Push Press
On Coaches Call Out Thumbs on Shoulder Db Push Press
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest
Skip
Air Squats
Ring Rows
Inchworm Push-Ups
Hanging Knee Raise
Single Leg Squat Specific Warm-Up:
20 Seconds Calf Stretch Right
20 Seconds Calf Stretch Left
20 Seconds Alt. Seated Leg Raises
20 Seconds Negative Single Leg Squat on Box Right
20 Seconds Negative Single Leg Squat on Box Left
20 Seconds Alt. Shrimp Squat or Assisted Shrimp Squat
20 Seconds Alt. Single Leg Squats or Assisted Single Leg Squats
Dumbbell Push Press Specific Warm-up:
On Coaches Call Out Thumbs on Shoulders Knee Bends
On Coaches Call Out Thumbs on Shoulder Drive Onto Toes
On Coaches Call Out Thumbs on Shoulder Push Press
On Coaches Call Out Thumbs on Shoulder Db Push Press
Bathroom Break and Scaling Options:
WOD
Workout Format
For Time, In Pairs (25 min time cap)
Competitive
130 Pull-Ups
100 Med Ball Sit-Ups (20/14)
80 Alt. Single Leg Squat
60 Cal. Row
30 Dumbbell Push Presses (60/40)
100 Med Ball Sit-Ups (20/14)
80 Alt. Single Leg Squat
60 Cal. Row
30 Dumbbell Push Presses (60/40)
Performance
130 Jumping Pull-Ups
100 Med Ball Sit-Ups (14/10)
80 Assisted Single Leg Squat
60 Cal. Row
30 Dumbbell Push Presses (40/30)
100 Med Ball Sit-Ups (14/10)
80 Assisted Single Leg Squat
60 Cal. Row
30 Dumbbell Push Presses (40/30)
Lifestyle
130 Ring Row
100 Sit-Ups
80 Alt. Lunges
60 Cal. Row
30 Dumbbell Push Presses
Coaches' Notes: Split Reps With Your Partner as Needed. Try Not to Hit True Failure Before You Switch.
100 Sit-Ups
80 Alt. Lunges
60 Cal. Row
30 Dumbbell Push Presses
Coaches' Notes: Split Reps With Your Partner as Needed. Try Not to Hit True Failure Before You Switch.
Cooldown
1 Minute per Stretch per Side
Seal Stretch
Seated Hamstring Stretch
Couch Stretch
Crossbody Shoulder Press
Seal Stretch
Seated Hamstring Stretch
Couch Stretch
Crossbody Shoulder Press