MondayWarm-upWarm-upEMOM x 5 MINUTES MIN 1 - :45 Row (EZ) MIN 2 - :45 Shoulder Taps MIN 3 - :45 Row (Mod) MIN 4 - :45 Up-Downs MIN 5 - :45 Row (Mod-hard) StrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 10 KB Z-Press MIN 2 - 12...
Bootcamp 11/1Warm-upGeneral Warm Up 600m jog (to HollyDell stop sign), then on your own: 10 shoulder PVS pass throughs 10 PVC overhead squats 10 PVC leg swings each leg 10 rollover to split 30 sec pigeon hold each sideWarm-upWOD-Specific Warm Up 3 Rounds (For quality): -10 burpees -15 V-ups -10 mountain climbers (1, 1,...
SaturdayWarm-upCoaches Choice MetconMetcon (Time)In Teams of 2 10-9-8-7-6-5-4-3-2-1 Alt DB Snatch Burpee over the DB From 12-22 MIn 1-2-3-4-5-6-7-8-9-10 Alt DB Hang Squat Clean Burpees over the DB Men 50 Women 35 Partner A does the round of 10 snatch and 10 burpees Partner B does the round of...
FridayWarm-upBench Press Warm UpFoam roll pecs and lats AMRAP 3 of 10 Pass Thrus 10 Banded Facepull-aparts 10 Banded Pull-aparts 10 Thoracic Rotations (5 each side) Then: 5 Inch Worm with Push Up 10 Pec Rolls (5 per side)WeightliftingBench Press (Weight)10-8-6-4-2-4-6-8-10 Increase Weight to 2 then decrease weight to be the same on...
ThursdayWarm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats WeightliftingDeadlift (Weight)In 20 Minutes build to a...
WednesdayWarm-upUpper Body Warm up3-Way Banded Shoulder + Lat Stretch x 30s each position With a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Thoracic Rotations eachWeightliftingPush Press (Weight)In 15 Minutes Work To a 1 RM Push Press...
TuesdayWarm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep...
MondayWarm-upWarm-upAMRAP x 5 MINUTES 5 Clean Deadlifts 5 Bent Over Rows 5 Strict Press 8/6 Cal Row StrengthPower Clean (1x3) ON A 15:00 RUNNING CLOCK...
SaturdayWarm-upCOACHES CHOICEMetconMetcon (Time)KYLES BIRTHDAY WOD 800 M Run 33 Toes to Bar (or rings) 33 Hang Power Cleans (95/63) 33 KBS (53/35) 3 Rope Climbs 600 Meter Run 33 Toes to Bar (or rings) 33 HPC 33 KBS 3 Rope Climbs 200 Meter Run ...
FridayWarm-upWarm-upON A 5:00 RUNNING CLOCK… 1 ROUND 200m Row 15 Air Squats 10 Strict Press Into...