Monday, January 23rd, 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 elbow clinch squats
Back Squat Demo / Practice / Form Checks
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med ball elbow clinch squats
Back Squat Demo / Practice / Form Checks
Strength
Front Squat
Every 2 minutes on the minute x 6 rounds
Front Squat x 5 reps Budling Weight Each Set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
Every 2 minutes on the minute x 6 rounds
Front Squat x 5 reps Budling Weight Each Set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
Workout Format
10 Rounds for Time
Competitive
15/10 Cal Bike
5 Pull-ups
5 Box jumps
5 Pull-ups
5 Box jumps
Performance
12/8 Cal Bike
5 Jumping Pull-ups
5 Box Jumps or Step-ups
5 Jumping Pull-ups
5 Box Jumps or Step-ups
Lifestyle
10/7 Cal Bike
5 Ring Rows
5 Box Step-ups
5 Ring Rows
5 Box Step-ups