Bootcamp
Thursday, March 23rd, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 2 rounds
Skip
Hanging or Lying Knee Raise
Side Lunges
Band Good Mornings
Band Scapular Overhead Press
Jump Squats
Deadlift Demo / Practice / Form Checks
Skip
Hanging or Lying Knee Raise
Side Lunges
Band Good Mornings
Band Scapular Overhead Press
Jump Squats
Deadlift Demo / Practice / Form Checks
Strength
Deadlift
Every 2.5 minute on the minute x 3 rounds
Deadlift x 10 reps / build each round
Farmer Hold
1 minute work / 1 minute rest x 3 rounds
Every 2.5 minute on the minute x 3 rounds
Deadlift x 10 reps / build each round
Farmer Hold
1 minute work / 1 minute rest x 3 rounds
WOD
Workout Format
AMRAP - 12 minutes
Competitive
8 deadlifts (205/145)
10 toes to bar
200m row or 10 cal bike
10 toes to bar
200m row or 10 cal bike
Performance
8 Deadlifts (160/115)
10 Leg Raises or Knees to Chest/Elbows
200m Row or 10 cal Bike
10 Leg Raises or Knees to Chest/Elbows
200m Row or 10 cal Bike
Lifestyle
8 Deadlifts
10 Lying Leg Raises or Hanging Knees Raise
200m Row or 10 cal Bike
10 Lying Leg Raises or Hanging Knees Raise
200m Row or 10 cal Bike