Bootcamp
Wednesday, July 19th, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Band Good Morning
Band Back Squat
Band Overhead Press
Band Row
Band Hip Flexor March
20 Seconds Work / 30 Seconds Rest
1) Hops
2) Hops on Target
3) High Hops on Target
4) Hops on Target Single Penguins
5) High Hops on Target Single Penguins
6) High Hops on Target Double Penguins
7) Single Under
8) High Hip Single Under
9) 3 Single Under 1 Double Under
10) 2 Single Under 1 Double Under
11) 1 Single Under 1 Double Under
12) Double Under Attempts
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Band Good Morning
Band Back Squat
Band Overhead Press
Band Row
Band Hip Flexor March
20 Seconds Work / 30 Seconds Rest
1) Hops
2) Hops on Target
3) High Hops on Target
4) Hops on Target Single Penguins
5) High Hops on Target Single Penguins
6) High Hops on Target Double Penguins
7) Single Under
8) High Hip Single Under
9) 3 Single Under 1 Double Under
10) 2 Single Under 1 Double Under
11) 1 Single Under 1 Double Under
12) Double Under Attempts
Bathroom Break and Scaling Options:
Strength
Every Minute on the Minute X 10 Rounds
10 Push-Ups Add 2 Every Rounds
Coaches' Notes: Go as Long as You Can, Once Failed Go Back to the Start. Scale Movement as Needed to Do 10 Unbroken Reps Fairly Easily.
10 Push-Ups Add 2 Every Rounds
Coaches' Notes: Go as Long as You Can, Once Failed Go Back to the Start. Scale Movement as Needed to Do 10 Unbroken Reps Fairly Easily.
WOD
Workout Format
4 Round for Time (12 Minute Time Cap)
Competitive
50 Double Unders
15 Thrusters (95/65)
15 Thrusters (95/65)
Performance
85 Single Unders
15 Thrusters (65/45)
15 Thrusters (65/45)
Lifestyle
50 Single Unders
15 Thrusters
15 Thrusters
Notes
Coaches' Notes: Look for Big Sets of Double Unders and Unbroken Thrusters.