Friday, December 23rd, 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 5 Rounds
Push press x 5 reps buidling weight each set
Every Minute on the Minute x 3 Rounds
Push press x 5 reps @ 60% of the top set of the previous EMOM
* You do not have to do a 5 rep max PR attempt, however the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.
Push press x 5 reps buidling weight each set
Every Minute on the Minute x 3 Rounds
Push press x 5 reps @ 60% of the top set of the previous EMOM
* You do not have to do a 5 rep max PR attempt, however the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.
WOD
Workout Format
In Pairs for Time
Competitive
100 Hand Release Push-ups
200 Sit-ups
300 Burpees
400 Air Squats
200 Sit-ups
300 Burpees
400 Air Squats
Performance
100 Elevated Push-ups
200 Sit-ups
300 No Push-up Burpees
400 Air Squats
200 Sit-ups
300 No Push-up Burpees
400 Air Squats
Lifestyle
100 Elevated Push-ups
200 Crunches
300 No push-up Burpees
400 Assisted Squats
200 Crunches
300 No push-up Burpees
400 Assisted Squats