Wednesday, January 11th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
Crush Grip KB Floor Press
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks
Banded Pull Aparts
Band Row
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
Crush Grip KB Floor 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 3 reps Building Weight Each Set
Every 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 3 reps Building Weight Each Set
Every 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
AMRAP 7
Competitive
8 Front Squats (155/105)
15 Toes to Bar
15 Toes to Bar
Performance
8 Front Squats (115/80)
15 Hanging Knee or Leg Raises
15 Hanging Knee or Leg Raises
Lifestyle
8 Front Squats
15 Hanging or Lying Knee or Leg Raises
15 Hanging or Lying Knee or Leg Raises