Bootcamp
Monday, February 6th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Hug Good Morning
Back Squat Demo / Practice / Form Checks
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Hug Good Morning
Back Squat Demo / Practice / Form Checks
Strength
Front Squat
Every 2 minute on the minute x 6 rounds
Front Squat x 5 reps building weight each set
* Final week of 5's start at a weight that feels comfortable yet challenging, make small jumps each set.
Every 2 minute on the minute x 6 rounds
Front Squat x 5 reps building weight each set
* Final week of 5's start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
Workout Format
Every 3 minutes on the minute x 5 rounds
Competitive
20 KB Swings (50 / 35)
10 Push-ups
Max Distance (Bike, Row, Ski, or Run)
10 Push-ups
Max Distance (Bike, Row, Ski, or Run)
Performance
20 KB Swings (35 / 25)
10 Negative Push-ups
Max Distance (Bike, Row, Ski, or Run)
10 Negative Push-ups
Max Distance (Bike, Row, Ski, or Run)
Lifestyle
20 KB Swings
10 Elevated Push-ups
Max Distance (Bike, Row, Ski, or Run)
* Score is distance accumulated.
10 Elevated Push-ups
Max Distance (Bike, Row, Ski, or Run)
* Score is distance accumulated.