Wednesday, January 18th, 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
Med Ball Press Out
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
Med Ball Press Out
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks
Strength
Bench Press
Every 3 minutes on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
* This is a 1 rep max test, have fun be safe.
Every 3 minutes on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
* This is a 1 rep max test, have fun be safe.
WOD
Workout Format
AMRAP 20
Competitive
10 Burpees
40 Double Unders
10 Farmer Carry Shuttle Runs (70/50)
40 Double Unders
40 Double Unders
10 Farmer Carry Shuttle Runs (70/50)
40 Double Unders
Performance
10 Burpees
40 Double Unders (Count Misses)
10 Farmer Carry Shuttle Runs (50/35)
40 Double Unders (Count Misses)
40 Double Unders (Count Misses)
10 Farmer Carry Shuttle Runs (50/35)
40 Double Unders (Count Misses)
Lifestyle
10 No Push-up or Elevated Burpees
40 Single Unders
10 Farmer Carry Shuttle Runs
40 Single Unders
40 Single Unders
10 Farmer Carry Shuttle Runs
40 Single Unders