Bootcamp
Saturday, July 22nd, 2023 - Bootcamp
General Warm-Up
Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (7 Min)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Burpees
Air Squats
Ring Rows
Toes to Bar Work:
30-60 Second Passive Hang
8 Strict Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
5 Hanging Tuck UPS
5 Kipping Tuck Up
5 Kipping Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (7 Min)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Burpees
Air Squats
Ring Rows
Toes to Bar Work:
30-60 Second Passive Hang
8 Strict Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
5 Hanging Tuck UPS
5 Kipping Tuck Up
5 Kipping Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
Bathroom Break and Scaling Options:
WOD
Workout Format
22-20-16-14-12-10-8 in Pairs - Split Reps
Competitive
Strict Toes to Bar
Deadlifts (245/185)
200M Run (Together)
Deadlifts (245/185)
200M Run (Together)
Performance
Strict Hanging Leg Raises
Deadlifts (210/160)
200M Run (Together)
Deadlifts (210/160)
200M Run (Together)
Lifestyle
Strict Hanging Knee Raises
Deadlifts
200M Run (Together)
Coaches' Notes: Manage Fatigue in the Grip and Hamstrings by Switching With Your Partner When You Need It.
Deadlifts
200M Run (Together)
Coaches' Notes: Manage Fatigue in the Grip and Hamstrings by Switching With Your Partner When You Need It.
Cooldown
1 Minute per Stretch per Side
Single Leg Seated Hamstring Stretch
Forearm Stretch
Single Leg Seated Hamstring Stretch
Forearm Stretch