Friday, January 27th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Band Thrusters
Strict Press Demo / Practice / Form Checks
Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Band Thrusters
Strict Press Demo / Practice / Form Checks
Strength
Push Press
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
5 rounds for time, in pairs split reps as you'd like
Competitive
12 Burpee Pull-ups
* Partner A must hold a dead hang while partner B does their burpee pull-up then switch
12 Hang Power Snatch (115/80)
* Partner A must hold their bar while partner B does their hang power snatches then switch
12 Overhhead Squat (115/80)
* Partner A must hold their bar overhead while partner B does their overhead squats then switch
* Partner A must hold a dead hang while partner B does their burpee pull-up then switch
12 Hang Power Snatch (115/80)
* Partner A must hold their bar while partner B does their hang power snatches then switch
12 Overhhead Squat (115/80)
* Partner A must hold their bar overhead while partner B does their overhead squats then switch
Performance
12 Burpee Jumping Pull-ups
* Partner A must hold a dead hang while partner B does their burpee jumping pull-up then switch
12 Hang Power Snatch (65/55)
* Partner A must hold their bar while partner B does their hang power snatches then switch
12 Overhhead Squat (65/55)
* Partner A must hold their bar overhead while partner B does their overhead squats then switch
* Partner A must hold a dead hang while partner B does their burpee jumping pull-up then switch
12 Hang Power Snatch (65/55)
* Partner A must hold their bar while partner B does their hang power snatches then switch
12 Overhhead Squat (65/55)
* Partner A must hold their bar overhead while partner B does their overhead squats then switch
Lifestyle
12 No Push-up Burpee Bent Over Rows
* Partner A must hold a dead hang while partner B does their burpee pull-up then switch
12 Hang Power Snatch
* Partner A must hold their bar while partner B does their hang power snatches then switch
12 Overhhead Squat
* Partner A must hold their bar overhead while partner B does their overhead squats then switch
* Partner A must hold a dead hang while partner B does their burpee pull-up then switch
12 Hang Power Snatch
* Partner A must hold their bar while partner B does their hang power snatches then switch
12 Overhhead Squat
* Partner A must hold their bar overhead while partner B does their overhead squats then switch