Bootcamp
Thursday, May 11th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 2 rounds
Shuttle Runs
Bodyweight Squat Hold
Band Good Morning
Scap Pull-ups
Long Jump
Deadlift Demo / Practice / Form Checks
Shuttle Runs
Bodyweight Squat Hold
Band Good Morning
Scap Pull-ups
Long Jump
Deadlift Demo / Practice / Form Checks
Strength
Deadlift
Every 2 minutes on the minute x 5 rounds
Deadlift x 5 reps / build each round
Deadbug
EMOM for 8 Reps x 3 Rounds
Every 2 minutes on the minute x 5 rounds
Deadlift x 5 reps / build each round
Deadbug
EMOM for 8 Reps x 3 Rounds
WOD
Workout Format
AMRAP - 13 minutes
Competitive
15/11 calorie Air Bike
3-5-7-9... Cleans (110 / 85)
3-5-7-9... Cleans (110 / 85)
Performance
10/7 calorie Air Bike
3-5-7-9... Cleans (100 / 75)
3-5-7-9... Cleans (100 / 75)
Lifestyle
1 minute Air Bike
3-5-7-9... Cleans (80 / 60)
3-5-7-9... Cleans (80 / 60)