Monday, January 30th, 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
PVC Overhead Squat
Front Squat Demo / Practice / Form Checks
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
PVC Overhead Squat
Front Squat Demo / Practice / Form Checks
Strength
Front Squat
Every 2 Minute on the Minute x 6 Rounds
5 reps budling 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
5 reps budling weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
Workout Format
As Many Rounds as Possible in 20 Minutes
Competitive
100 Double Unders
40 Alternating Lunges
50 Sit-ups
20 KB Swings (50 / 35)
25 Cals Bike / Row / Ski (pick one)
10 Burpees
40 Alternating Lunges
50 Sit-ups
20 KB Swings (50 / 35)
25 Cals Bike / Row / Ski (pick one)
10 Burpees
Performance
100 single Unders
40 Alternating Lunges
50 Sit-ups
20 KB Swings (35 / 25)
25 Cals Bike / Row / Ski (pick one)
10 Burpees
40 Alternating Lunges
50 Sit-ups
20 KB Swings (35 / 25)
25 Cals Bike / Row / Ski (pick one)
10 Burpees
Lifestyle
100 Single Unders or Jumping Jakcs
40 Alternating Lunges
50 Sit-ups
20 KB Swings or KB Deadlift
25 Cals Bike / Row / Ski (pick one)
10 No Push-up Burpees
40 Alternating Lunges
50 Sit-ups
20 KB Swings or KB Deadlift
25 Cals Bike / Row / Ski (pick one)
10 No Push-up Burpees