Thursday, December 22nd, 2022 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Monster Walks
Glute Bridge
Alt. Knee Over Toes Lunges
Dynamic Squats
Fire Hydrants
Med Deadlift
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice/ Form Checks
Monster Walks
Glute Bridge
Alt. Knee Over Toes Lunges
Dynamic Squats
Fire Hydrants
Med Deadlift
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice/ Form Checks
Strength
Every 2 Minute on the Minute x 5 Rounds
Deadlift x 5 reps building weight each set
Every Minute on the Minute x 3 Rounds
Deadlift 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.
Deadlift x 5 reps building weight each set
Every Minute on the Minute x 3 Rounds
Deadlift 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
4 Rounds for Time
Competitive
25 Double DB Box Step Ups (35/25) (24/20)
25 Shuttle Runs (Gym Length)
25 Double DB Deadlifts (35/25)
25 Shuttle Runs (Gym Length)
25 Shuttle Runs (Gym Length)
25 Double DB Deadlifts (35/25)
25 Shuttle Runs (Gym Length)
Performance
25 Double DB Box Step Ups (20/10) (24/20)
25 Shuttle Runs (Gym Length)
25 Double DB Deadlifts (20/10)
25 Shuttle Runs (Gym Length)
25 Shuttle Runs (Gym Length)
25 Double DB Deadlifts (20/10)
25 Shuttle Runs (Gym Length)
Lifestyle
25 Box Step Ups
25 Shuttle Runs (Gym Length)
25 DB Deadlifts
25 Shuttle Runs (Gym Length)
25 Shuttle Runs (Gym Length)
25 DB Deadlifts
25 Shuttle Runs (Gym Length)