Thursday, January 26th, 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 / Practice / Form Checks
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Band Deadlifts
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
AMRAP15 (22.1)
Competitive
3 Wall walks
12 DB snatches (50/35)
15 Box Jump Overs (24/20)
12 DB snatches (50/35)
15 Box Jump Overs (24/20)
Performance
3 Wall Walks
12 DB Snatches (35/25)
15 Box Jump or Step Overs (24/20)
12 DB Snatches (35/25)
15 Box Jump or Step Overs (24/20)
Lifestyle
3 Bear Crawls (1.5 meters)
12 DB Snatches
15 Box Step Overs
12 DB Snatches
15 Box Step Overs