Thursday, February 2nd, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 2 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Banded Good Mornings
Deadlift Demo / Practice / Form Checks
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Banded Good Mornings
Deadlift Demo / Practice / Form Checks
Strength
Deadlift
Every 2 minute on the minute x 6 rounds
Deadlift x 3 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
Every 2 minute on the minute x 6 rounds
Deadlift x 3 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
Workout Format
4 Rounds for Time
Competitive
20/15 Cal Row
12 Double KB Hang Clean and Jerks (35/25)
12 Double KB Hang Clean and Jerks (35/25)
Performance
20/15 Cal Row
12 Double KB Hang Clean and Jerks (25/15)
12 Double KB Hang Clean and Jerks (25/15)
Lifestyle
20/15 Cal Row
12 Double KB Hang Clean and Jerks (15/10)
* Each time the DB's are dropped during the 2 minutes, do 3 burpees.
12 Double KB Hang Clean and Jerks (15/10)
* Each time the DB's are dropped during the 2 minutes, do 3 burpees.