Friday, February 3rd, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 2 rounds
Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Med Ball Thrusters
Strict Press Demo / Practice / Form Checks
Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Med Ball Thrusters
Strict Press Demo / Practice / Form Checks
Strength
Deadlift
Every 2 minute on the minute x 6 rounds
Strict Press x 5 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
Every 2 minute on the minute x 6 rounds
Strict Press x 5 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
Workout Format
In Pairs for 20 Minutes
Competitive
Partner A:
Row 500m
Partner B:
As Many Rounds as Possible
20 Hang Cleans (45/35)
20 Burpees Over Bar
Row 500m
Partner B:
As Many Rounds as Possible
20 Hang Cleans (45/35)
20 Burpees Over Bar
Performance
Partner A:
Row 500m
Partner B:
As Many Rounds as Possible
15 Hang Cleans (45/35)
15 Burpees Over Bar
Row 500m
Partner B:
As Many Rounds as Possible
15 Hang Cleans (45/35)
15 Burpees Over Bar
Lifestyle
Partner A:
Row 500m
Partner B:
As Many Rounds as Possible
15 Hang Cleans
15 No Push-ups Burpees Over Bar
* Each time the DB's are dropped during the 2 minutes, do 3 burpees.
Row 500m
Partner B:
As Many Rounds as Possible
15 Hang Cleans
15 No Push-ups Burpees Over Bar
* Each time the DB's are dropped during the 2 minutes, do 3 burpees.