Thursday, December 1st, 2022 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Med ball squat cleans
Deadlift, demo/progressions/teaching
Deadlift, warm-up/practice/form checks
Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Med ball squat cleans
Deadlift, demo/progressions/teaching
Deadlift, warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Deadlift x 4 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week
Deadlift x 4 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week
WOD
Workout Format
4 rounds for time
Competitive
30/21 Cal Bike
10 DB Squat Clean and Jerks (50/35)
10 DB Squat Clean and Jerks (50/35)
Performance
25/17 Cal Bike
10 DB Squat Clean and Jerks (35/25)
10 DB Squat Clean and Jerks (35/25)
Lifestyle
15/10 Cal Bike
10 DB Squat Clean and Jerks
10 DB Squat Clean and Jerks