Thursday, January 12th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Wall Sit
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Clean and Press
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice / Form Checks
Wall Sit
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Clean and Press
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice / Form Checks
Strength
Every 2 Minute on the Minute x 5 rounds
Deadlift x 3 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
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week 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 3 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
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week 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
AMRAP 16
Competitive
12 DB Snatches (50/35)
12 DB Overhead Lunges (50/35)
60 Double Unders
Rest 1 minute
12 DB Overhead Lunges (50/35)
60 Double Unders
Rest 1 minute
Performance
12 DB Snatches (35/25)
12 DB Overhead Lunges (35/25)
60 Double Unders (Count Misses)
Rest 1 minute
12 DB Overhead Lunges (35/25)
60 Double Unders (Count Misses)
Rest 1 minute
Lifestyle
12 DB Snatches
12 DB Overhead Lunges
60 Single Unders
Rest 1 minute
* Add 2 reps to the DB movements each round
12 DB Overhead Lunges
60 Single Unders
Rest 1 minute
* Add 2 reps to the DB movements each round