Bootcamp
Thursday, February 9th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Single KB Deadlift
Deadlift Demo / Practice / Form Checks
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Single KB Deadlift
Deadlift Demo / Practice / Form Checks
Strength
Deadlift
Every 2 minute on the minute x 6 rounds
Deadlift x 3 reps building weight each set
* Final week of 3's start at a weight that feels comfortable yet challenging, make small jumps each set.
Every 2 minute on the minute x 6 rounds
Deadlift x 3 reps building weight each set
* Final week of 3's start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
Workout Format
AMRAP 20
Competitive
50/38 Cal Bike
100/75 Cal Row
200 Double Unders
* Every 2:30 minutes do 10 wall balls (20/14)
100/75 Cal Row
200 Double Unders
* Every 2:30 minutes do 10 wall balls (20/14)
Performance
40/30 Cal Bike
90/68 Cal Row
200 Single Unders
* Every 2:30 minutes do 10 wall balls (14/10)
90/68 Cal Row
200 Single Unders
* Every 2:30 minutes do 10 wall balls (14/10)
Lifestyle
30/23 Cal Bike
80/60 Cal Row
200 Jumping Jacks
* Every 2:30 minutes do 10 air squats
80/60 Cal Row
200 Jumping Jacks
* Every 2:30 minutes do 10 air squats