Wednesday, December 7th, 2022 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Band over and backs
Banded pull aparts
Band cuban press
Catcow
Active hang
Band overhead press
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks
Band over and backs
Banded pull aparts
Band cuban press
Catcow
Active hang
Band overhead press
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 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 last week.
Bench Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 last week.
WOD
Workout Format
4 Rounds for Time
Competitive
15 Push Press (95 / 65)
21 / 15 Cal Bike
21 / 15 Cal Bike
Performance
15 Push Press (65 / 45)
21 / 15 Cal Bike
21 / 15 Cal Bike
Lifestyle
15 Push Press
15 / 10 Cal Bike
15 / 10 Cal Bike