Bootcamp
Friday, August 2nd, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Deadlifts ~ 12 Minutes
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
4 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
4 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds
WOD
Workout Format
AMRAP ~ 15 Minutes
Competitive
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds
Performance
12 Deadlifts (95/65)
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds
Lifestyle
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds
Notes
15 Band Good Morning
15 Band Upright Row
15 Band Overhead Press
12 Empty Bar Stiff Leg Deadlift
12 Empty Bar Hang Power Clean
12 Empty Bar Push Jerk
15 Band Upright Row
15 Band Overhead Press
12 Empty Bar Stiff Leg Deadlift
12 Empty Bar Hang Power Clean
12 Empty Bar Push Jerk