Friday, January 13th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Med Ball Strict Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks
Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Med Ball Strict 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 3 reps Building 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
* 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 3 reps Building 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
* 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
For Time, in pairs
Competitive
100 Deadlifts (115/75)
75 Power Cleans (115/75)
50 Thrusters (115/75)
25 Power Snatches (115/75)
75 Power Cleans (115/75)
50 Thrusters (115/75)
25 Power Snatches (115/75)
Performance
100 Deadlifts (75/55)
75 Power Cleans (75/55)
50 Thrusters (75/55)
25 Power Snatches (75/55)
75 Power Cleans (75/55)
50 Thrusters (75/55)
25 Power Snatches (75/55)
Lifestyle
100 Deadlifts
75 Power Cleans
50 Thrusters
25 Power Snatches
Every 2 minutes 5 sync burpees over bar
75 Power Cleans
50 Thrusters
25 Power Snatches
Every 2 minutes 5 sync burpees over bar