Bootcamp
Wednesday, February 22nd, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Push-up Negatives
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Scap Pull-up
Hanging Hollow Hold
Bench Press Demo / Practice / Form Checks
Banded Pull Aparts
Push-up Negatives
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Scap Pull-up
Hanging Hollow Hold
Bench Press Demo / Practice / Form Checks
Strength
Bench Press
Every 2 minute on the minute x 6 rounds
Bench Press x 3 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
Every 2 minute on the minute x 6 rounds
Bench Press x 3 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
Workout Format
As Many Rounds as Possible in 20 minutes
Competitive
30 Cal Bike or 40 Cal Row
30 Sand Bag Shuttle Carries (100 / 50)
30 Cal Bike or 40 Cal Row
30 Double DB Farmer Carries (50 / 35)
30 Sand Bag Shuttle Carries (100 / 50)
30 Cal Bike or 40 Cal Row
30 Double DB Farmer Carries (50 / 35)
Performance
30 Cal Bike or 40 Cal Row
30 Sand Bag Shuttle Carries (50 / 40)
30 Cal Bike or 40 Cal Row
30 Double DB Farmer Carries (35 / 25)
30 Sand Bag Shuttle Carries (50 / 40)
30 Cal Bike or 40 Cal Row
30 Double DB Farmer Carries (35 / 25)
Lifestyle
2 minutes Bike or Row
30 Sand Bag Shuttle Carries
2 minutes Bike or Row
30 Double DB Farmer Carries
30 Sand Bag Shuttle Carries
2 minutes Bike or Row
30 Double DB Farmer Carries