Wednesday, December 28th, 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
Med Ball Curl to Overhead Press
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
Med Ball Curl to Overhead Press
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks
Strength
Every 2 Minute on the Minute x 5 Rounds
Bench Press x 5 reps Building Weight Each Set
Every 1 Minute on the Minute x 3 Rounds
Bench Press 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.
Bench Press x 5 reps Building Weight Each Set
Every 1 Minute on the Minute x 3 Rounds
Bench Press 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
For Time
Competitive
5000m Row
Every 2 Minutes: 8 Burpees
Every 2 Minutes: 8 Burpees
Performance
5000m Row
Every 2 Minutes: 5 Burpees
Every 2 Minutes: 5 Burpees
Lifestyle
5000m Row
Every 2 Minutes: 5 No Push-up Burpees
Every 2 Minutes: 5 No Push-up Burpees
Notes
* Once partner A finishes all reps switch.