Wednesday, December 14th, 2022 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat / Cow
Active Hang
Inch Worm
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat / Cow
Active Hang
Inch Worm
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks
Strength
Every 2 minute on the minute x 6 rounds
Bench Press x 1 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test.
Bench Press x 1 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test.
WOD
Workout Format
AMRAP 20
Competitive
1000m Air Bike
5 Burpee Hand Stand Wall Walks
1000m Air Bike
5 Burpee Box Jump Overs (30/24)
5 Burpee Hand Stand Wall Walks
1000m Air Bike
5 Burpee Box Jump Overs (30/24)
Performance
1000m Air Bike
5 Burpee Hand Stand Wall Walks (Shorter Distance)
1000m Air Bike
5 Burpee Box Jump Overs (24/20)
5 Burpee Hand Stand Wall Walks (Shorter Distance)
1000m Air Bike
5 Burpee Box Jump Overs (24/20)
Lifestyle
800m Air Bike
5 Inchworm Jump Squat
800m Air Bike
5 Burpee Box Step Overs
5 Inchworm Jump Squat
800m Air Bike
5 Burpee Box Step Overs