Wednesday, January 4th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Push-ups
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks
Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Push-ups
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 4 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 4 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 20
Competitive
30/23 Cal Bike
20 Shuttle Runs
10 Push Press (95/65)
20 Shuttle Runs
10 Push Press (95/65)
Performance
25/19 Cal Bike
20 Shuttle Runs
10 Push Press (65/45)
20 Shuttle Runs
10 Push Press (65/45)
Lifestyle
18/13 Cal Bike
20 Shuttle Runs
10 Push Press
20 Shuttle Runs
10 Push Press