Friday, January 20th, 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
Band Overhead 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
Band Overhead Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks
Strength
Push Press
Every 3 minutes on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
* This is a 1 rep max test, have fun be safe.
Every 3 minutes on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
* This is a 1 rep max test, have fun be safe.
WOD
Workout Format
For Time, in Pairs
Competitive
20 Sync Burpee Box Jumps
* Rest 2 minutes
Split Reps in a Weighted Vest (20/10), 22-18-14-10-6-2
Pull-up
Box Jumps
* Rest 2 minutes
Split Reps in a Weighted Vest (20/10), 22-18-14-10-6-2
Pull-up
Box Jumps
Performance
20 Sync Burpee Box Jumps or Step-up
* Rest 2 minutes
Split Reps, 22-18-14-10-6-2
Jumping Pull-up
Box Jumps or Step-ups
* Rest 2 minutes
Split Reps, 22-18-14-10-6-2
Jumping Pull-up
Box Jumps or Step-ups
Lifestyle
20 Sync No Push-up Burpee Box Step-up
* Rest 2 minutes
Split Reps, 22-18-14-10-6-2
Ring Rows
Box Step-ups
* Rest 2 minutes
Split Reps, 22-18-14-10-6-2
Ring Rows
Box Step-ups