Thursday, December 8th, 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
Alternating lunges
Deadlift, demo/progressions/teaching
Deadlift, warm-up/practice/form checks
Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Alternating lunges
Deadlift, demo/progressions/teaching
Deadlift, warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Deadlift x 5 reps building 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 4 last week.
Deadlift x 5 reps building 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 4 last week.
WOD
Workout Format
AMRAP 18
Competitive
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
20 Double Unders
10 Push-ups
15 Air Squats
20 Double Unders
Performance
5 Jumping Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
20 Double Unders (Count Misses)
10 Push-ups
15 Air Squats
20 Double Unders (Count Misses)
Lifestyle
5 Ring Rows
10 Elevated Push-ups
15 Air Squats
20 Single Unders
10 Elevated Push-ups
15 Air Squats
20 Single Unders