Monday, December 19th, 2022 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Wall Sit
Glute Bridge
Alt. Knee Over Toes Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Bear Hug Squats
Back Squat Demo / Progressions / Teaching
Back Squat Practice / Form Checks
Wall Sit
Glute Bridge
Alt. Knee Over Toes Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Bear Hug Squats
Back Squat Demo / Progressions / Teaching
Back Squat Practice / Form Checks
Strength
Every 2 minute on the minute x 5 rounds
Back Squat x 5 reps buidling weight each set
Ever 1 minute on the minute x 3 rounds
Back squat x 5 reps @ 60% of the top set of the previous EMOM
* You do not have to do a 5 rep max PR attempt, however 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.
Back Squat x 5 reps buidling weight each set
Ever 1 minute on the minute x 3 rounds
Back squat x 5 reps @ 60% of the top set of the previous EMOM
* You do not have to do a 5 rep max PR attempt, however 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
5 Rounds for Time
Competitive
20 KB Swings (50/35)
15 KB Goblet Squats (50/35)
250 meter Row
15 KB Goblet Squats (50/35)
250 meter Row
Performance
20 KB Swings (35/25)
15 KB Goblet Squats (35/25)
250 meter Row
15 KB Goblet Squats (35/25)
250 meter Row
Lifestyle
20 KB Swings
15 KB Goblet Squats
250 meter Row
15 KB Goblet Squats
250 meter Row