Bootcamp
Wednesday, June 28th, 2023 - Bootcamp
General Warm-Up
Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (7 Min)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bike or Row
Walking Lunges
Push-Ups or Elevated Push-Ups
Double Db Row
Hanging Knee Raises
Bench Press Specific Warm-Up: (5 Min)
20 Seconds Work Prone T Raise
20 Seconds Work Prone Overhead Raise
20 Seconds KB Bottoms up Press Right
20 Seconds KB Bottoms up Press Left
On Coaches Call Out Empty Bar Bench Press (Enough Reps to See Everybody Do a Few and Make Corrections)
Bathroom Break and Scaling Options: (5 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (7 Min)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bike or Row
Walking Lunges
Push-Ups or Elevated Push-Ups
Double Db Row
Hanging Knee Raises
Bench Press Specific Warm-Up: (5 Min)
20 Seconds Work Prone T Raise
20 Seconds Work Prone Overhead Raise
20 Seconds KB Bottoms up Press Right
20 Seconds KB Bottoms up Press Left
On Coaches Call Out Empty Bar Bench Press (Enough Reps to See Everybody Do a Few and Make Corrections)
Bathroom Break and Scaling Options: (5 Min)
Strength
Complete Sets of 8 Reps for 10 Minutes
Bench Press
-Into-
3 Rounds for Quality (8 Minute Cap)
10-20 Push-Ups
6-12 Double Db Bent Over Row
Rest as Needed
Coach Notes: Higher Reps With Moderate Loads. It’s a Great Time to Check Technique and Get a Good Pump. Rest About 1 Minute Between Sets. A Little Functional Pump Afterwards.
Bench Press
-Into-
3 Rounds for Quality (8 Minute Cap)
10-20 Push-Ups
6-12 Double Db Bent Over Row
Rest as Needed
Coach Notes: Higher Reps With Moderate Loads. It’s a Great Time to Check Technique and Get a Good Pump. Rest About 1 Minute Between Sets. A Little Functional Pump Afterwards.
WOD
Workout Format
AMRAP 12
Competitive
4 Rounds for Calories
1 Minutes Work / 3 Minutes Rest
Air Bike or Row
Coach Notes: This Is a Hard Sprint Workout. Push Yourself to Match or Beat Your Calories Each Round.
1 Minutes Work / 3 Minutes Rest
Air Bike or Row
Coach Notes: This Is a Hard Sprint Workout. Push Yourself to Match or Beat Your Calories Each Round.
Performance
4 Rounds for Calories
1 Minutes Work / 3 Minutes Rest
Air Bike or Row
1 Minutes Work / 3 Minutes Rest
Air Bike or Row
Lifestyle
4 Rounds for Calories
1 Minutes Work / 3 Minutes Rest
Air Bike or Row
1 Minutes Work / 3 Minutes Rest
Air Bike or Row
Notes
Coach Notes: This Is a Hard Sprint Workout. Push Yourself to Match or Beat Your Calories Each Round.
Large Class Option
4 Rounds in Pairs
1 Minutes Work Each / 2 Minute Rest Together
Air Bike or Row
Coach Notes: Partner a Will Do Their Work Than Partners Switch. After Partner B Finishes Their 1 Minute Rest 2 Minutes.
Large Class Option
4 Rounds in Pairs
1 Minutes Work Each / 2 Minute Rest Together
Air Bike or Row
Coach Notes: Partner a Will Do Their Work Than Partners Switch. After Partner B Finishes Their 1 Minute Rest 2 Minutes.