Bootcamp
Thursday, July 6th, 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
Shuttle Runs
Cossack Squats
Db Floor Press
Db Bent Over Row
Plank
Sumo Deadlift Warm-Up:
20 Seconds 90/90 Hip Roll Lift
20 Seconds Cossack Squats
20 Seconds Deadbug
20 Seconds KB Swing
On Coaches Call Out Empty Bar Sumo Deadlift (Enough Reps to See Everybody Do a Few and Make Corrections)
Db Bench Press Warm-Up:
15 Side Lying Db Shoulder Exertnal Rotation Right
15 Side Lying Db Shoulder Exertnal Rotation Left
15 Bent Over Db Y Raises
8 Negative Push-Ups
Double Under Work: (4:30)
20 Seconds Work / 20 Seconds Rest
Slow Single Unders
Power Jump Single Unders
Dead Stop Double Unders (1 Rep Stop Reset)
3 Single 1 Double
2 Single 1 Double
1 Single 1 Double
Doubles
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
Shuttle Runs
Cossack Squats
Db Floor Press
Db Bent Over Row
Plank
Sumo Deadlift Warm-Up:
20 Seconds 90/90 Hip Roll Lift
20 Seconds Cossack Squats
20 Seconds Deadbug
20 Seconds KB Swing
On Coaches Call Out Empty Bar Sumo Deadlift (Enough Reps to See Everybody Do a Few and Make Corrections)
Db Bench Press Warm-Up:
15 Side Lying Db Shoulder Exertnal Rotation Right
15 Side Lying Db Shoulder Exertnal Rotation Left
15 Bent Over Db Y Raises
8 Negative Push-Ups
Double Under Work: (4:30)
20 Seconds Work / 20 Seconds Rest
Slow Single Unders
Power Jump Single Unders
Dead Stop Double Unders (1 Rep Stop Reset)
3 Single 1 Double
2 Single 1 Double
1 Single 1 Double
Doubles
Bathroom Break and Scaling Options:
Strength
Sumo Deadlift
Sumo Deadlift Weight Warm-up (3 Minutes)
8 Reps @ Light Weight
5 Reps @ Moderate Weight
3 Reps @ Starting Work Weight
Build to a Heavy 5 Reps in 10 Minutes
Sumo Deadlift
Coach Notes: Try to Beat or Match Previous Weeks Lift.
Sumo Deadlift Weight Warm-up (3 Minutes)
8 Reps @ Light Weight
5 Reps @ Moderate Weight
3 Reps @ Starting Work Weight
Build to a Heavy 5 Reps in 10 Minutes
Sumo Deadlift
Coach Notes: Try to Beat or Match Previous Weeks Lift.
WOD
Workout Format
4 Rounds (8 minute time cap)
Competitive
24 Double Unders
12 Deadlifts (215/160)
8 Db Bench Press (60/45)
12 Deadlifts (215/160)
8 Db Bench Press (60/45)
Performance
24 Double Unders or 40 Single Unders
12 Deadlifts (175/135)
8 Db Bench Press (45/35)
12 Deadlifts (175/135)
8 Db Bench Press (45/35)
Lifestyle
24 Single Unders
12 Deadlifts
8 Db Bench Press
COACH NOTES: This is a fast paced workout, do your best to go unbroken.
12 Deadlifts
8 Db Bench Press
COACH NOTES: This is a fast paced workout, do your best to go unbroken.
Cooldown
1 Minute per Stretch per Side
Calf Stretch
Seated Hamstring Stretch
Single Arm Doorway Stretch
Calf Stretch
Seated Hamstring Stretch
Single Arm Doorway Stretch