Monday, January 9th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Wall Sit
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Thrusters
Back Squat Demo / Progressions / Teaching
Back Squat Practice / Form Checks
Wall Sit
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Thrusters
Back Squat Demo / Progressions / Teaching
Back Squat Practice / Form Checks
Strength
Every 2 Minute on the Minute x 5 rounds
Back Squat x 3 reps Building Weight Each Set
Every 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 3 reps Building Weight Each Set
Every 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
8 Rounds, for time
Competitive
500m row
10 Wall Balls (20/14)
5 Burpees
10 Wall Balls (20/14)
5 Burpees
Performance
400m row
10 Wall Balls (14/10)
5 Burpees
10 Wall Balls (14/10)
5 Burpees
Lifestyle
300m row
10 Wall Balls
5 No Push-up Burpees
10 Wall Balls
5 No Push-up Burpees