Thursday, January 19th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Band Deadlifts
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice / Form Checks
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Band Deadlifts
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice / Form Checks
Strength
Deadlift
Every 3 minutes on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
* This is a 1 rep max test, have fun be safe.
Every 3 minutes on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
* This is a 1 rep max test, have fun be safe.
WOD
Workout Format
5 Rounds for Time
Competitive
8 Squat Cleans (115/80)
20/15 Cal Row
20/15 Cal Row
Performance
8 Squat Cleans (95/65)
20/15 Cal Row
20/15 Cal Row
Lifestyle
8 Squat Cleans
15/10 Cal Row
15/10 Cal Row