Bootcamp
Thursday, August 3rd, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Squat Hops
Db Push Press
Alternating Single Leg Glute Bridge
Db Bent Over Row
Sumo Deadlift Technique and Build Up:
15 KB Good Mornings
8 Pvc Sumo Deadlift With Coach
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 70% 1 Rep Max)
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Squat Hops
Db Push Press
Alternating Single Leg Glute Bridge
Db Bent Over Row
Sumo Deadlift Technique and Build Up:
15 KB Good Mornings
8 Pvc Sumo Deadlift With Coach
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 70% 1 Rep Max)
Bathroom Break and Scaling Options:
Strength
Sumo Deadlift
In 10 Minutes Complete Sets
5-3-3-1-1-1-1....
Sumo Deadlift
Coach Notes: Build to a 1 Rep Max
In 10 Minutes Complete Sets
5-3-3-1-1-1-1....
Sumo Deadlift
Coach Notes: Build to a 1 Rep Max
WOD
Workout Format
6 Rounds for Time (18 Minute Time Cap)
Competitive
20 Goblet Squats (50/35)
20 Push-Ups
20/16 Cal Air Bike
20 Push-Ups
20/16 Cal Air Bike
Performance
20 Goblet Squats (35/25)
20 Elevated Push-Ups
16/12 Cal Air Bike
20 Elevated Push-Ups
16/12 Cal Air Bike
Lifestyle
20 Air Squats
20 Elevated Push-Ups
2 min. Air Bike
20 Elevated Push-Ups
2 min. Air Bike
Cooldown
1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Couch Stretch
Crossbody Shoulder Stretch
Couch Stretch