Friday, December 30th, 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 Building Weight Each Set
Ever Minute on the Minute x 3 Rounds
Push Press x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week 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 Building Weight Each Set
Ever Minute on the Minute x 3 Rounds
Push Press x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week 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
10 Rounds For Time
Competitive
20 Double Unders
10 Push-ups
5 Strict Pull-ups
10 Push-ups
5 Strict Pull-ups
Performance
20 Double Unders (Count Misses)
10 Elevated Push-ups
5 Strict Banded Pull-ups
10 Elevated Push-ups
5 Strict Banded Pull-ups
Lifestyle
20 Single Unders
10 Elevated Push-ups or DB Bench Press
5 Ring Rows
10 Elevated Push-ups or DB Bench Press
5 Ring Rows