Bootcamp
Wednesday, July 5th, 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
Wall Balls
Med Ball Crush Press Outs
Ring Rows
Flutter Kicks
Handstand Push-up Warm-Up:
20 Seconds Work / 5 Seconds Rest
Forearm Stretch
High Plank
Pike Push-up on Floor
Pike Push-up on Box
Head on Ab Mat Against Wall Kick UPS
Wall Walks
Wall Kick UPS
Overhead Squat / Thruster Warm-Up:
20 Second Prayer Stretch
20 Second Calf Stretch Right
20 Second Calf Stretch Left
20 Second Frog Stretch
On Coaches Call Out Push Press (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Thruster (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Overhead Half Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Overhead Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
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
Wall Balls
Med Ball Crush Press Outs
Ring Rows
Flutter Kicks
Handstand Push-up Warm-Up:
20 Seconds Work / 5 Seconds Rest
Forearm Stretch
High Plank
Pike Push-up on Floor
Pike Push-up on Box
Head on Ab Mat Against Wall Kick UPS
Wall Walks
Wall Kick UPS
Overhead Squat / Thruster Warm-Up:
20 Second Prayer Stretch
20 Second Calf Stretch Right
20 Second Calf Stretch Left
20 Second Frog Stretch
On Coaches Call Out Push Press (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Thruster (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Overhead Half Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Overhead Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
Bathroom Break and Scaling Options:
Strength
Hand Stand Push Ups
Every Minute on the Minute x 10 minutes
2 Strict Hand Stand Push Ups - add 1 every round
Every Minute on the Minute x 10 minutes
2 Strict Hand Stand Push Ups - add 1 every round
WOD
Workout Format
For Time (16 minute time cap)
Competitive
10 Overhead Squats (95/65)
10 Box Jumps (24”/20”)
10 Thrusters (95/65)
10 Power Cleans (95/65)
10 Toes to Bars
50 Cal Air Bike or 65 Cal Row
10 Toes to Bars
10 Power Cleans (95/65)
10 Thrusters (95/65)
10 Box Jumps (24”/20”)
10 Overhead Squats (95/65)
10 Box Jumps (24”/20”)
10 Thrusters (95/65)
10 Power Cleans (95/65)
10 Toes to Bars
50 Cal Air Bike or 65 Cal Row
10 Toes to Bars
10 Power Cleans (95/65)
10 Thrusters (95/65)
10 Box Jumps (24”/20”)
10 Overhead Squats (95/65)
Performance
10 Overhead Squats (65/45)
10 Box Step-Ups (24”/20”)
10 Thrusters (65/45)
10 Power Cleans (65/45)
10 Hanging Leg Raises
50 Cal Air Bike or 65 Cal Row
10 Hanging Leg Raises
10 Power Cleans (65/45)
10 Thrusters (65/45)
10 Box Step-Ups (24”/20”)
10 Overhead Squats (65/45)
10 Box Step-Ups (24”/20”)
10 Thrusters (65/45)
10 Power Cleans (65/45)
10 Hanging Leg Raises
50 Cal Air Bike or 65 Cal Row
10 Hanging Leg Raises
10 Power Cleans (65/45)
10 Thrusters (65/45)
10 Box Step-Ups (24”/20”)
10 Overhead Squats (65/45)
Lifestyle
10 Overhead Squats
10 Box Step-Ups
10 Thrusters
10 Power Cleans
10 Hanging Knee Raises
3 Min Air Bike or Row
10 Hanging Knee Raises
10 Power Cleans
10 Thrusters
10 Box Step-Ups
10 Overhead Squats
10 Box Step-Ups
10 Thrusters
10 Power Cleans
10 Hanging Knee Raises
3 Min Air Bike or Row
10 Hanging Knee Raises
10 Power Cleans
10 Thrusters
10 Box Step-Ups
10 Overhead Squats
Notes
Coaches' Notes: Leg heavy chipper, try to stay unbroken as long as you can.