Bootcamp
Thursday, May 18th, 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 3 reps / build each round
Sandbag Hug
EMOM for 8 Reps x 3 Rounds
Every 2 minutes on the minute x 5 rounds
Deadlift x 3 reps / build each round
Sandbag Hug
EMOM for 8 Reps x 3 Rounds
WOD
Workout Format
3 Rounds for time - 18 minutes
Competitive
30 Ring Rows (comp standard below)
20 Alternating Single Leg Squats
5 Wall Walks
*Comp ring rows should have the rings set at elbow height and feet in line with the rig upright when leaned back. Full extend arms and touch chest on the pull.
20 Alternating Single Leg Squats
5 Wall Walks
*Comp ring rows should have the rings set at elbow height and feet in line with the rig upright when leaned back. Full extend arms and touch chest on the pull.
Performance
30 Ring Rows
20 Alternating Lunges
5 Two-steps Wall Walks
20 Alternating Lunges
5 Two-steps Wall Walks
Lifestyle
30 DB Row
20 Alternating Lunges
5 Bear Crawls (1.5 meters)
20 Alternating Lunges
5 Bear Crawls (1.5 meters)