Bootcamp
Thursday, August 17th, 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
Skipping
Band Row
Elevated Push-up
Alternating Lunges
Russian Twist
Bent Over Barbell Row Warm-Up:
10 Forward Lean Barbell Good Morning
10 Empty Bar Barbell Row
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 65% 1 Rep Max)
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
Skipping
Band Row
Elevated Push-up
Alternating Lunges
Russian Twist
Bent Over Barbell Row Warm-Up:
10 Forward Lean Barbell Good Morning
10 Empty Bar Barbell Row
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 65% 1 Rep Max)
Bathroom Break and Scaling Options:
Strength
Bent Over Barbell Row
Build to a Heavy 5 Reps in 10 Minutes
Coach Notes: During Bent Over Rows Your Chest Should Be Facing the Ground. Pull the Weight to Your Stomach, if Able Reach for the Ground Each Rep.
Build to a Heavy 5 Reps in 10 Minutes
Coach Notes: During Bent Over Rows Your Chest Should Be Facing the Ground. Pull the Weight to Your Stomach, if Able Reach for the Ground Each Rep.
WOD
Workout Format
For Time
Competitive
100 Double Unders
25 Pull-up
50 Push-up
75 Air Squats
1000M Row
25 Pull-up
50 Push-up
75 Air Squats
1000M Row
Performance
100 Double Unders or 170 Single Unders
25 Jumping Pull-up
50 Elevated Push-up
75 Air Squats
1000M Row
25 Jumping Pull-up
50 Elevated Push-up
75 Air Squats
1000M Row
Lifestyle
100 Single Unders
25 Jumping Pull-up
50 Elevated Push-up
75 Bodyweight Box Squats
4 Minute Row
25 Jumping Pull-up
50 Elevated Push-up
75 Bodyweight Box Squats
4 Minute Row
Cooldown
1 Minute per Stretch per Side
Band Lat Stretch
Couch Stretch
Band Lat Stretch
Couch Stretch