Wednesday, January 25th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 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 Time
Competitive
1000m row
2 Rounds
30 Alt. Med-ball Overhead Lunges (20/14)
20 Wall Balls
10 Toes to Bar
1000m row
2 Rounds
30 Alt. Med-ball Overhead Lunges (20/14)
20 Wall Balls
10 Toes to Bar
1000m row
Performance
1000m row
2 Rounds
30 Alt. Med-ball Overhead Lunges (14/10)
20 Wall Balls
10 Leg Raises or Knees to Chest
1000m row
2 Rounds
30 Alt. Med-ball Overhead Lunges (14/10)
20 Wall Balls
10 Leg Raises or Knees to Chest
1000m row
Lifestyle
1000m row
2 Rounds
30 Alt. Med-ball Overhead Lunges
20 Wall Balls
10 Knee Raises
1000m row
2 Rounds
30 Alt. Med-ball Overhead Lunges
20 Wall Balls
10 Knee Raises
1000m row