Tuesday, January 17th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Lying Facedown Y Raise
Quadruped Thoracic Rrotations
Active Hang
TRX Row
Banded Pull Aparts
Band Row
Lying Facedown Y Raise
Quadruped Thoracic Rrotations
Active Hang
TRX Row
Strength
20 seconds work / 30 seconds rest repeat each movement 3 times
1) Hollow Hold
2) Superman Hold
3) Hollow to Superman Rolls
4) Hollow Hold to hip thrust
5) Scap Pull-ups
6) Kip Swings
7) Kip Swing Elevates
8) Kipping Pull-up Attempt
1) Hollow Hold
2) Superman Hold
3) Hollow to Superman Rolls
4) Hollow Hold to hip thrust
5) Scap Pull-ups
6) Kip Swings
7) Kip Swing Elevates
8) Kipping Pull-up Attempt
WOD
Competitive
1 minute max calorie row or bike
* Rest 2 minutes *
Every 5 minutes on the minute x 3 rounds
2x the calories of the 1 minute max effort
20 Sit-ups
* Rest 2 minutes *
Every 5 minutes on the minute x 3 rounds
2x the calories of the 1 minute max effort
20 Sit-ups
Performance
1 minute max effort row or bike
* rest 2 minutes *
Every 5 minutes on the minute x 3 rounds
2x the calories of the 1 minute max effort
15 Sit-ups
* rest 2 minutes *
Every 5 minutes on the minute x 3 rounds
2x the calories of the 1 minute max effort
15 Sit-ups
Lifestyle
1 minute max effort row or bike
* Rest 2 minutes *
Every 5 minutes on the minute x 3 rounds
2x the calories of the 1 minute max effort
10 Sit-ups
* Rest 2 minutes *
Every 5 minutes on the minute x 3 rounds
2x the calories of the 1 minute max effort
10 Sit-ups