Wednesday, February 1st, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 2 rounds
Banded Pull Aparts
Push-up Negatives
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
Med Ball Press
Bench Press Demo / Practice / Form Checks
Banded Pull Aparts
Push-up Negatives
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
Med Ball Press
Bench Press Demo / Practice / Form Checks
Strength
Bench Press
Every 2 minute on the minute x 6 rounds
Bench Press x 5 reps buidling 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
Bench Press x 5 reps buidling weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
Workout Format
For Distance
Ski, row, run, or bike (pick one stick with it)
Ski, row, run, or bike (pick one stick with it)
Competitive
3 min work / 2 minute double DB front rack hold (50/35)
4 min work / 2 minute double DB front rack hold (50/35)
5 min work / 2 minute double DB front rack hold (50/35)
4 min work / 2 minute double DB front rack hold (50/35)
3 min work / 2 minute double DB front rack hold (50/35)
4 min work / 2 minute double DB front rack hold (50/35)
5 min work / 2 minute double DB front rack hold (50/35)
4 min work / 2 minute double DB front rack hold (50/35)
3 min work / 2 minute double DB front rack hold (50/35)
Performance
3 min work / 2 minute double DB front rack hold (50/35)
4 min work / 2 minute double DB front rack hold (50/35)
5 min work / 2 minute double DB front rack hold (50/35)
4 min work / 2 minute double DB front rack hold (50/35)
3 min work / 2 minute double DB front rack hold (50/35)
4 min work / 2 minute double DB front rack hold (50/35)
5 min work / 2 minute double DB front rack hold (50/35)
4 min work / 2 minute double DB front rack hold (50/35)
3 min work / 2 minute double DB front rack hold (50/35)
Lifestyle
3 min work / 2 minute double DB front rack hold (25/15)
4 min work / 2 minute double DB front rack hold (25/15)
5 min work / 2 minute double DB front rack hold (25/15)
4 min work / 2 minute double DB front rack hold (25/15)
3 min work / 2 minute double DB front rack hold (25/15)
* Each time the DB's are dropped during the 2 minutes, do 3 burpees.
4 min work / 2 minute double DB front rack hold (25/15)
5 min work / 2 minute double DB front rack hold (25/15)
4 min work / 2 minute double DB front rack hold (25/15)
3 min work / 2 minute double DB front rack hold (25/15)
* Each time the DB's are dropped during the 2 minutes, do 3 burpees.