Monday, December 12th, 2022 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Monster Walks
Glute Bridge
Alt. Knee Over Toes Lunges
Dynamic Squats
Fire Hydrants
Med Ball Thruster
Back Squat Demo / Progressions / Teaching
Back Squat Warm-up / Practice / Form Checks
Monster Walks
Glute Bridge
Alt. Knee Over Toes Lunges
Dynamic Squats
Fire Hydrants
Med Ball Thruster
Back Squat Demo / Progressions / Teaching
Back Squat Warm-up / Practice / Form Checks
Strength
Every 2 minute on the minute x 6 rounds
Back Squat x 1 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test.
Back Squat x 1 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test.
WOD
Workout Format
4 rounds for time
* Squats are from a squat rack, not the ground.
* Squats are from a squat rack, not the ground.
Competitive
8 Back Squats (220 / 145)
21/15 Cal Row
21/15 Cal Row
Performance
8 Back Squats (160 / 105)
21/15 Cal Row
21/15 Cal Row
Lifestyle
8 Back Squats
16/11 Cal Row
16/11 Cal Row