Bootcamp
Thursday, June 15th, 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 1 Rounds
Jumping Jacks
Ring Rows
Cossack Squats
Inchworm to Push-up
Glute Bridge
Double Under Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Single Tap Penguin Jumps
Single Unders
Double Tap Penguin Jumps
3 Single Unders 1 Double Under
Double Unders
Deadlift Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest
Deadbugs
Glute Bridge
15 Seconds per Side Bird-Dog Hold
Romanian Deadlifts (Empty Bar)
Deadlift (With Weight)
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 1 Rounds
Jumping Jacks
Ring Rows
Cossack Squats
Inchworm to Push-up
Glute Bridge
Double Under Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Single Tap Penguin Jumps
Single Unders
Double Tap Penguin Jumps
3 Single Unders 1 Double Under
Double Unders
Deadlift Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest
Deadbugs
Glute Bridge
15 Seconds per Side Bird-Dog Hold
Romanian Deadlifts (Empty Bar)
Deadlift (With Weight)
Bathroom Break and Scaling Options:
Strength
Every 2 Minutes on the Minute X 5 Rounds
3 Deadlift
Coach Notes: Build Weight Each Round.
3 Deadlift
Coach Notes: Build Weight Each Round.
WOD
Workout Format
In 4 Minutes / Rest 2 Minutes Between Rounds X 4 Rounds
Competitive
400M Run
250M Row or 15 Cals Air Bike
Max Double Unders
Coach Notes: This Is Cardio, We Are Move Steady but Quickly. You Shouldn’t Be So Tired by the Time You Get to Doubles You Can’t Do a Big Set.
250M Row or 15 Cals Air Bike
Max Double Unders
Coach Notes: This Is Cardio, We Are Move Steady but Quickly. You Shouldn’t Be So Tired by the Time You Get to Doubles You Can’t Do a Big Set.
Performance
400M Run
200M Row or 10 Cals Air Bike
Max Double Unders or Single Unders
200M Row or 10 Cals Air Bike
Max Double Unders or Single Unders
Lifestyle
2 Minute Run
1 Minute Row or Air Bike
1 Minute Max Single Unders
1 Minute Row or Air Bike
1 Minute Max Single Unders