Bootcamp
Wednesday, July 26th, 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
Cardio of Choice
Med Ball Forearm Hold
Ring Row
Wall Balls
Hanging Knee Raises
Bench Press Warm-Up:
20 Seconds Work / 10 Seconds Rest
Prone T Raise
Prone Overhead Raise
High Plank Shoulder Taps
Empty Bar Bench Press
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 30 Seconds
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
Cardio of Choice
Med Ball Forearm Hold
Ring Row
Wall Balls
Hanging Knee Raises
Bench Press Warm-Up:
20 Seconds Work / 10 Seconds Rest
Prone T Raise
Prone Overhead Raise
High Plank Shoulder Taps
Empty Bar Bench Press
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 30 Seconds
Bathroom Break and Scaling Options:
Strength
In as Few Sets as Possible (10 Min Time Cap)
50 Reps Bench Press @ About 45% 1 Rm
Coaches' Notes: The Weight Should Be Heavy Enough You Can Not Do All 50 Unbroken but Do a Large Set. Take Short Rests Between Sets.
50 Reps Bench Press @ About 45% 1 Rm
Coaches' Notes: The Weight Should Be Heavy Enough You Can Not Do All 50 Unbroken but Do a Large Set. Take Short Rests Between Sets.
WOD
Workout Format
Every Minute on the Minute X 20 Minutes
Competitive
1) Sled Push
2) Burpees
3) Tire Flips
4) Air Bike Cals
5 Rest
2) Burpees
3) Tire Flips
4) Air Bike Cals
5 Rest
Performance
1) Sled Push
2) Burpees
3) Tire Flips
4) Air Bike Cals
5 Rest
2) Burpees
3) Tire Flips
4) Air Bike Cals
5 Rest
Lifestyle
1) Broad Jumps
2) Elevated Burpees
3) Deadlift
4) Air Bike Cals
5 Rest
2) Elevated Burpees
3) Deadlift
4) Air Bike Cals
5 Rest
Cooldown
1 Minute per Stretch per Side
Pigeon Stretch
Couch Stretch
Pigeon Stretch
Couch Stretch
Notes
Coaches' Notes: This Is a Circuit With Some Fun Movements We Don’t Usually Do. Test Out Your Ability and Have Fun.