Bootcamp
Friday, April 12th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts
Deadbugs (Focus on Core Bracing Not Moving Your Arms or Legs)
-Into-
3 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 30% 1RM or Build Weight
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts
Deadbugs (Focus on Core Bracing Not Moving Your Arms or Legs)
-Into-
3 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 30% 1RM or Build Weight
Strength
Deadlift
Every 1:15 Minutes on the Minute X 5 Rounds
3 Deadlifts @ Light Weight, Move It as Fast as Possible or Work on Technique
Every 1:15 Minutes on the Minute X 5 Rounds
3 Deadlifts @ Light Weight, Move It as Fast as Possible or Work on Technique
WOD
Workout Format
15 Minutes
Competitive
10-8-6-4
Deadlift (115/80)
Clean (115/80)
Shoulder to Overhead (115/80)
-Into-
Build to Heavy 2 Rep Thruster
Deadlift (115/80)
Clean (115/80)
Shoulder to Overhead (115/80)
-Into-
Build to Heavy 2 Rep Thruster
Performance
10-8-6-4
Deadlift (95/65)
Clean (95/65)
Shoulder to Overhead (95/65)
-Into-
Build to Heavy 2 Rep Thruster
Deadlift (95/65)
Clean (95/65)
Shoulder to Overhead (95/65)
-Into-
Build to Heavy 2 Rep Thruster
Lifestyle
10-8-6-4
Deadlift
Clean
Shoulder to Overhead
-Into-
Build to Heavy 2 Rep Thruster
Deadlift
Clean
Shoulder to Overhead
-Into-
Build to Heavy 2 Rep Thruster
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds
5 Deadlifts
5 Cleans
2 Push Press
2 Push Jerks
2 Split Jerks
1-2 Rounds
5 Deadlifts
5 Cleans
2 Push Press
2 Push Jerks
2 Split Jerks