Thursday, July 27th, 2023 - Bootcamp

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Run
KB Swing
Ring Row
Alternating Lunges
Push-up or Elevated Push-up
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 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
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:
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Sumo Deadlift Technique and Build Up:
15 KB Good Mornings
15 KB Swings
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: