Friday, December 16th, 2022 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat / Cow
Active Hang
Med Ball Push Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat / Cow
Active Hang
Med Ball Push Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks
Strength
Every 2 minute on the minute x 6 rounds
Strict Press x 1 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test
Strict Press x 1 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test
WOD
Workout Format
21-15-6
In teams of 2 sync all moves for time
In teams of 2 sync all moves for time
Competitive
Deadlifts (185 / 130)
Wall Balls (20 / 14)
Wall Ball Sit-ups (20 / 14)
Wall Balls (20 / 14)
Wall Ball Sit-ups (20 / 14)
Performance
Deadlifts (145 / 100)
Wall Balls (14 / 10)
Wall Ball Sit-ups (14 / 10)
Wall Balls (14 / 10)
Wall Ball Sit-ups (14 / 10)
Lifestyle
Deadlifts
Wall Balls
Sit-ups
* 1 criss cross skip is a single under followed by a cross armed single under unbroken.
Wall Balls
Sit-ups
* 1 criss cross skip is a single under followed by a cross armed single under unbroken.