Bootcamp
Wednesday, February 8th, 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
High Plank Shoulder Taps
Bench Press Demo / Practice / Form Checks
Banded Pull Aparts
Push-up Negatives
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Scap Pull-up
High Plank Shoulder Taps
Bench Press Demo / Practice / Form Checks
Strength
Bench Press
Every 2 minute on the minute x 6 rounds
Bench Press x 5 reps building weight each set
* Final week of 5's 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 5 reps building weight each set
* Final week of 5's start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
Workout Format
3 Rounds for Time
Competitive
16 Pull-ups
32 Push-ups
64 Sit-ups
32 Push-ups
64 Sit-ups
Performance
16 Jumping Pull-ups
32 Elevated Push-ups
64 Sit-ups
32 Elevated Push-ups
64 Sit-ups
Lifestyle
16 Ring Rows
32 Elevated Push-ups
64 Sit-ups
32 Elevated Push-ups
64 Sit-ups