Saturday, January 7th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
Med Ball Push Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
Med Ball Push Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks
WOD
Workout Format
Deck of Death
Each person gets a deck of cards. You draw a card and do the number on the cards as rep of the exercise assigned to the suit on the card. Face cards are 12 reps and joker is a give card.
Hearts: Lunge Jumps
Diamonds: Dumbbell Snatches
Spades: Wall balls
Clubs: Burpees
Joker: 10 cal bike
(to add a bigger challenge you can do 200m run every 4 minutes on the minute)
Each person gets a deck of cards. You draw a card and do the number on the cards as rep of the exercise assigned to the suit on the card. Face cards are 12 reps and joker is a give card.
Hearts: Lunge Jumps
Diamonds: Dumbbell Snatches
Spades: Wall balls
Clubs: Burpees
Joker: 10 cal bike
(to add a bigger challenge you can do 200m run every 4 minutes on the minute)